Using Your Body Weight for Weight Training

Stuck at home with no access to a fitness center with free weights and/or weight machines - what to do? Let’s consider using our own body weight as “the weight”. By changing the position of the body for a common push-up, you can change the amount of resistance.

We will go from the easiest (lightest) push-up to the hardest (heaviest) in five steps.

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This is the easiest push up. In a standing position place hands shoulder-width apart on the wall. Perform a push-up. Increasing the distance of your feet from the wall, makes the push-up harder.

Once you are able to perform 15 wall push-ups it is time to move on to bench push-ups. Assume a push-up position with your hands on a bench or chair. The lower the bench or chair, the more difficult the push-up.

Once you are able to perform 15 bench push-ups it is time to move on to modified or knee push-ups. Assume a push-up position with your body weight on your hands and knees.

Once you are able to perform 15 modified push-ups it is time to move on to a regular push-up. Assume a push-up position with your body weight on your hands and toes.

Once you are able to perform 15 push-ups it is time to move on to an elevated push-up. Assume a push-up position with your feet on a chair or bench. The higher the chair or bench, the more difficult the push-up.