The Modern Man

In the world of fitness, trends come and go, but one method has stood the test of time: bodyweight training. As someone who’s used bodyweight exercises throughout my entire adult life — from rugby at 12, to gym workouts at 16, through military training, and even now — I can attest to their enduring power and versatility.

Whether you’re preparing for the gruelling demands of military service, maintaining fitness when gym access is limited, or simply looking for an effective way to stay in shape, bodyweight exercises offer a robust, accessible solution. They’ve been my constant companion, from the rugby field to marine training, where “bastards” (our affectionate term for chest-to-floor burpees) became a daily ritual.

In this guide, we’ll explore how you can harness the power of your own body to build strength, increase stamina, and boost confidence — all without stepping foot in a gym.

Benefits of Bodyweight Workouts:

1. Convenience and Accessibility:
One of the most significant advantages of bodyweight training is its sheer convenience. As I discovered during my military preparation, you don’t need a fully equipped gym to get a solid workout. Whether you’re in a small apartment, a hotel room, or even outdoors, your workout space is wherever you are. This accessibility ensures that lack of equipment or gym membership is never an excuse to skip a workout.

2. Full-Body Engagement:
Bodyweight exercises often require multiple muscle groups to work in unison. Take the humble push-up, for instance. While primarily targeting the chest, it also engages the core, shoulders, and even the legs to maintain proper form. This full-body engagement not only provides a more efficient workout but also improves overall functional strength and coordination.

3. Improved Functional Strength and Stamina:
Through years of bodyweight training, I’ve found that these exercises translate exceptionally well to real-world activities. The strength and endurance built through push-ups, pull-ups, and burpees directly enhanced my performance in rugby and prepared me for the physical demands of military training. Bodyweight exercises build the kind of functional strength that helps in everyday life, from carrying groceries to moving furniture.

4. Scalability:
Whether you’re a fitness novice or a seasoned athlete, bodyweight exercises can be adapted to your level. I’ve seen beginners start with knee push-ups and progress to one-arm push-ups over time. This scalability ensures that you can continuously challenge yourself and see progress, regardless of your starting point.

5. Cost-Effective:
In my experience, one of the most appealing aspects of bodyweight training is that it’s completely free. You don’t need to invest in expensive equipment or gym memberships. Your body is all the equipment you need, making it an ideal option for those on a budget or anyone looking to simplify their fitness routine.

Essential Bodyweight Exercises:

Now, let’s dive into some of the cornerstone exercises that have formed the backbone of my training regimen:

1. Push-Ups:
The classic push-up is a staple for a reason. It targets the chest, shoulders, and triceps while engaging the core. From standard push-ups to diamond push-ups for tricep emphasis, or wide push-ups for greater chest engagement, the variations are endless. the marines have their “own” push ups, and it’s simply the king of push ups. Google it.

2. Pull-Ups:
While they require a bar, pull-ups are one of the best upper body exercises you can do. They target the back, biceps, and core. If you’re not at pull-up level yet, start with assisted pull-ups or inverted rows using a sturdy table.

3. Squats and Lunges:
These lower body powerhouses build strength and endurance in your legs and glutes. From basic bodyweight squats to challenging single-leg squats (pistol squats), there’s a variation for every fitness level.

4. Planks and Core Exercises:
A strong core is crucial for overall strength and injury prevention. Planks, Russian twists, and sit-ups have been integral to my routine, especially during military preparation.

5. Burpees (or “Bastards”):
As they call them in marine training, “bastards” are full-body exercises that build stamina, strength, and mental toughness. They’re challenging but incredibly effective for overall fitness.

Remember, the key to effective bodyweight training is proper form and consistent progression. In the next section, we’ll look at how to structure these exercises into a comprehensive workout routine.

Building a Bodyweight Routine:

Creating an effective bodyweight routine is about more than just stringing exercises together. It’s about structuring your workout to maximise results and ensure consistent progress. Here’s how I approach it:

1. Warm-up:
Always start with a proper warm-up. I typically begin with some light jogging in place, jumping jacks, and dynamic stretches to get the blood flowing and muscles ready, if I’m in my gym, I use the assault bike to get warm.

2. Circuit Training:
I’ve found circuit training to be particularly effective with bodyweight exercises. Here’s a sample circuit I often use:
— 20 Push-ups
— 10 Pull-ups (or inverted rows)
— 30 Squats
— 15 Burpees
— 30 sit ups
Repeat this circuit 3–5 times, resting 1–2 minutes between circuits.

3. Progressive Overload:
Just like with weight training, progression is key. Increase reps, add sets, or move to more challenging variations of exercises as you get stronger. For instance, once regular push-ups become easy, try diamond push-ups or decline push-ups, try pyramids or add weight via weight vest.

4. Sample Routines:
Beginner:
— 10 Push-ups
— 10 Squats
— 10 Lunges (each leg)
— 30-second Plank
— 5 Burpees
3 rounds, rest as needed

Intermediate:
— 20 Push-ups
— 10 Pull-ups
— 30 Squats
— 15 Burpees
— 1-minute Plank
4 rounds, 1-minute rest between rounds

Advanced:
— 30 Push-ups (mix of regular, diamond, and wide)
— 15 Pull-ups
— 60 Squats
— 20 Burpees
— 90-second Plank or 30 sit ups.
5 rounds, 30-seconds rest between rounds

Overcoming Common Challenges:

1. Staying Motivated:
Without the structure of a gym, motivation can wane. Set clear goals, track your progress, and remember why you started. During my military preparation, visualising my goals kept me going through tough workouts. It’s also Discipline, motivation helps sure, but Discipline makes sure you cross the finish line even when you don’t want to.

2. Progressing When Exercises Become Too Easy:
— Increase reps or sets
— Slow down the tempo of each rep
— Add isometric holds (pause at the hardest part of the movement)
— Move to more challenging variations
– adding weight
– Pyramid sets.

3. Avoiding Common Form Mistakes:
— Push-ups: Keep your body in a straight line, don’t let your hips sag and DON’T FLARE YOUR ELBOWS!!
— Squats: Keep your knees in line with your toes, chest up
— Burpees: Maintain a tight core throughout the movement
— Pull-ups: Avoid swinging, use controlled movements. Try pausing at the bottom and the top.

Incorporating Bodyweight Training into Your Lifestyle:

1. Quick Workouts for Busy Days:
Even on hectic days, I squeeze in quick sessions. A 10-minute workout is better than no workout. Try:
— 50 Push-ups
— 50 Squats
— 50 Sit-ups
— 25 Burpees
Do this as quickly as possible while maintaining good form. If you have to break, then break, say you get 20 push ups, thats fine, move onto the squats, keep going until you hit the count.

2. Using Your Environment:
Get creative with your surroundings. Use park benches for dips, trees for pull-ups, or stairs for incline push-ups. The world is your gym.

3. Combining with Other Activities:
Integrate bodyweight exercises into other activities. Do pull-ups at the park during a run, or push-ups during TV commercial breaks. One thing I used in prep for the marines, was every time I left or entered a specific room, I’d drop and do 20 push ups.

Remember, consistency is key. It’s better to do a short workout every day than an intense session once a week. Bodyweight training has been my go-to throughout my fitness journey, from sports to military training to maintaining fitness in everyday life. It’s simple, effective, and always available. Start today, and you’ll be amazed at what your body can achieve.

Nutrition Tips to Support Your Bodyweight Training:

While bodyweight exercises are the foundation, proper nutrition is crucial for seeing results and maintaining energy levels. Here’s what I’ve learned over the years:

1. Protein Intake:
Aim for about 1.6–2.2 grams of protein per kilogram of body weight daily. This supports muscle recovery and growth. Lean meats, fish, eggs, and plant-based sources like beans and lentils are excellent options.

2. Complex Carbohydrates:
These provide sustained energy for your workouts. Whole grains, sweet potatoes, and oats are great choices.

3. Healthy Fats:
Don’t shy away from fats. Avocados, nuts, and olive oil support hormone production and overall health.

4. Hydration:
Proper hydration is often overlooked. Aim for at least 2–3 litres of water daily, more if you’re exercising intensely or in hot conditions.

5. Timing Your Meals:
Try to eat a balanced meal 2–3 hours before your workout, and refuel with protein and carbs within an hour after exercising.

Tracking Progress and Setting Goals:

Monitoring your progress is crucial for staying motivated and ensuring you’re moving in the right direction. Here’s how I approach it:

1. Keep a Workout Log:
Record your workouts, including the number of reps, sets, and how you felt. This helps you see progress over time.

2. Set SMART Goals:
Specific, Measurable, Achievable, Relevant, and Time-bound goals keep you focused. For example, “I will be able to do 50 consecutive push-ups within 3 months.” — TRAIN SPECIFIC, if your training for something particular, say a marathon, you need to run. If your training for the RM push up tests, train for that specific test.

3. Take Progress Photos:
Visual changes can be motivating. Take photos every 4–6 weeks under the same conditions.

4. Perform Regular Fitness Tests:
Every month, do a fitness test. For example:
— Max push-ups in 2 minutes
— Max pull-ups
— 1-mile run time
— Plank hold time

The Mental Benefits of Bodyweight Training:

The impact of bodyweight training goes beyond physical fitness. It has profound mental benefits:

1. Building Mental Toughness:
Pushing through a challenging set of burpees or holding a plank for that extra 10 seconds builds resilience that carries over into other areas of life. I remember doing the “prison burpee workout”, it’s a ladder, 20 burpees down to 1, you can do this standing in place, or run to each corner of the room, gym, hallway, football pitch, whatever, after every set, it might sound easy. It’s bloody brutal. If you’re going for a good time, prepare to dig in deep. My goal was sub 20 minutes. I had to dig deep and go into that “pain cave” but I hit 18:05 and was chuffed. And that mental toughness, to continue even when it hurts, is key to success in life.

2. Boosting Confidence:
Mastering your body weight and seeing progress in your abilities naturally boosts self-esteem and confidence.

3. Stress Relief:
Bodyweight exercises, like any form of physical activity, are excellent for reducing stress and improving mood.

4. Mindfulness:
Focusing on your form and breathing during exercises can be a form of moving meditation, promoting mindfulness.

5. Self-Reliance:
Knowing you can maintain your fitness anywhere, without relying on equipment or facilities, builds a sense of self-reliance and adaptability.

Bodyweight training has been a constant companion throughout my fitness journey, from my early rugby days to military training and beyond. Its simplicity, effectiveness, and versatility make it an invaluable tool for the modern man.

Whether you’re just starting your fitness journey, looking to supplement your gym routine, or seeking a way to stay fit despite a busy lifestyle, bodyweight exercises offer a solution. They build functional strength, improve stamina, and foster mental resilience — all crucial attributes for navigating the challenges of modern life.

Remember, the most important step is to start. You don’t need fancy equipment or a gym membership — your body is all you need. Begin with the basics, focus on proper form, and progressively challenge yourself. Combine this with proper nutrition and consistent effort, and you’ll be amazed at what you can achieve.

So, Modern Man, are you ready to master your own body weight? The journey to a stronger, fitter, more confident you starts now. Let’s embrace the power of bodyweight training and unlock our full potential.

Reflection: What’s your experience with bodyweight training? How has it impacted your fitness journey? Share your thoughts and experiences in the comments below.

Mercy, Love, and Grace.
Faithfully yours,
Jack.