Weight training isn’t just about bench pressing huge dumbbells or squatting tons of weight. It’s about building strength for everyday life — things like lugging groceries or helping a friend move furniture.

Aim for about 12 to 15 repetitions of each exercise before fatigue sets in. This helps prevent injury and ensure you are working the muscle to its fullest potential (70). Then, increase your weight or resistance over time.

1. You Can Do It Solo

Unlike the weight machines at a gym, which require you to follow an exercise plan Body Strength Workout with specific resistance settings, body-weight exercises are flexible.

That flexibility can save you time and money. "Since muscle demands more energy to move, you burn more calories during and after a strength training workout," Shiroma says.

And you don't have to invest in any expensive equipment. You can use your own bodyweight to do exercises like lunges, wall pushups and plank. This approach also allows you to perform a full-body workout in about 11 minutes.

2. You Can Do It Anywhere

Full-body strength workouts aren't just for gyms. You can do them at home, in your hotel room or at work.

You can do body-weight exercises such as wall pushups and lunges, or even plank toe taps or bird dog moves. You can also use a set of steps to do leg raises.

It's important to take rest or active recovery days between full-body workout sessions. This allows muscles to recover and grow stronger. It also helps avoid soreness and injury. This is especially critical when working new muscles.

3. You Can Do It Anytime

Full body strength workouts don't require a gym membership or exercise equipment. You can perform exercises like lunges, wall pushups and plank toe taps anywhere you're traveling or at home.

Having more lean muscle mass can burn more calories in your resting state than having less lean muscle, too, explains Revenig. Plus, it's more convenient to carry a heavy bag of groceries or lift your suitcase into an overhead bin if you have more muscles to call upon. Aim to increase the weight of your dumbbells, barbells or machine-based resistance training as you become more experienced and comfortable with it.

4. You Can Do It Anywhere

A good workout requires a solid warm-up, which can be as simple as marching in place, jogging on the spot, or jumping rope. This will help prevent injury and decrease that annoying soreness a day or two after your workout.

Bodyweight exercises work out the whole body, and you can do them anywhere — in your bedroom as you're getting ready for the day, in the kitchen while waiting for water to boil, or even in a hotel room while traveling. Plus, there's no equipment required!

5. You Can Do It Anywhere

Unlike machines that require special instructions and set-up, body weight exercises like squats, lunges, push-ups and planks can be done in the privacy of your own home, or on the go. You can use household items to increase or decrease the resistance (such as two 16-ounce cans of soup), or even add variety to your workout by doing the exercises on different surfaces.

Strength training increases lean muscle mass, which burns more calories even in a resting state. But before starting a program, it's important to get input from a trained professional.

6. You Can Do It Anywhere

Many people struggle to get into shape because they think they need a gym membership or expensive equipment. But body-weight exercises are a great option for anyone who wants to get an effective, full-body workout without all of the extra hassles.

You can do them in a hotel room, on vacation or even at work in the breakroom. And they can be modified to reduce the challenge, too—for instance, if pushups are too difficult, you can do them on your knees. That way, you can keep the momentum going even when life gets in the way.

7. You Can Do It Anywhere

Body-weight exercises are easy to do anywhere, making them a great choice for people who travel or don’t have access to a gym. In addition, they can be performed with household items, like chairs or resistance bands, to add variety and challenge to your workout.

Strength training, especially when done at a high intensity, burns a lot of calories, and helps you build lean muscle mass. That, in turn, increases your endurance, so you can perform more strenuous activities. For example, lunges and single-leg deadlifts improve your balance and endurance by challenging your center of gravity.

8. You Can Do It Anywhere

Body-weight exercises are a great way to build strength anywhere. You can do these workouts at home, in your hotel room while on a business trip, or even in your car.

When you do a full-body workout, it's important to allow your muscles 48 hours to recover between sessions. That will help prevent injury and promote muscle growth. You should also perform dynamic stretches before your workout, like inchworms, deadbugs, or hip bridges. This will increase the effectiveness of your exercise and reduce soreness. You may experience more soreness in the beginning of your training journey, but that's a good thing.

9. You Can Do It Anywhere

You don’t need to have access to a gym or expensive equipment to get a great strength workout. All you need are a few basic bodyweight exercises like push-ups, lunges and plank toe taps (which can be modified using household items such as chairs or water bottles)!

These moves help to challenge your balance and core, which is important for preventing injuries. Plus, they’ll make it easier to pick up something off the floor or get back on your feet after a fall! – SELF.com.

10. You Can Do It Anywhere

Body strength workouts can help you build serious muscle and exercise increase your endurance, speed, flexibility and precision. You’ll also develop better balance.

Conclusion

To perform a body weight exercise, you don’t need any equipment. Simply warm up by marching in place or walking, then perform a series of exercises for your desired muscle group. Aim to work each muscle group at least twice per week, giving them 48 hours to recover between sessions. That’s key to maximizing results. It’s called progressive overload. Increasing the challenge over time leads to bigger gains.