You already have all the weight you need to squat

not_satisfied

I'm a huge proponent of bodyweight resistance exercises. e.g. Push Ups, Pull Ups, Bodyweight squats, etc...

I read a book a few years ago that I absolutely love by Mark Lauren called You Are Your Own Gym. It details how you can use minimal equipment to work your whole body, and to this day I still consult that book when I'm planning out my workouts.

Tonight I happened across a post on his website about squatting progression:
https://www.marklauren.com/blog/2014/06/squatting-progression/
Basically, how you can use absolutely no added weight and progress from one of the easiest leg exercises around (Sumo Squats) to one of the most difficult (Pistols with legs switch and jump). And let's just say that I'm closer to the hardest one than I am the easiest one, but I still have a long way to go!

Now, I am NOT in ANY WAY trying to diss using weights to work out. In fact I do still use weights for added resistance myself. But when it comes right down to it, you don't *really* need them to get a damn hard workout.

I'm curious how many others out there are also into bodyweight exercises and who has seen some good results from them.

melb_alex

yes!! I agree with this!

I lift light weights but when I want to do a session at home I always do squats w/o weights and it is just as good!
Also reverse leg raises are good without weights!

That said I have recently discovered how good Kettle Bells are (Thanks Bluebird321) so I LOVE doing sumo squats and Kettle Bell swings

margannmks

I like to do both with heavyweights or just body. I find side lunges more effective without weights and single leg stepups too i can keep better form and do more reps. Pistol squats are very difficult i cant imagine doing them like your talking about. Ive seen some crazy types of pushups too that are all body weight.

SnuggleSmacks

Nope, sorry, it's really not "just as good." You could do 100 bodyweight squats, and you're never going to get the same activation that you get from squatting some serious weight. I could do bodyweight squats all day now and not even get sore, but adding my bodyweight on a barbell and squatting it will allow me to really feel it after a 5 x 5.

There are some awesome bodyweight exercises, but squats just aren't on that list.

PikaKnight

Bodyweight exercises are great, but it's important to remember that you still need to figure out a way to progress an exercise to continue building strength.

For example, squats. You can start off with wall squats, progress to bodyweight and then start progressing to variations that make it harder/improve your strength. Like skater squats, bodyweight bulgarian squats, pistol squats, etc.

Or push ups - going from halfs to full push ups and then doing variations like wide push ups, close/diamond push ups, one-arms, spider crawls, supermans, divebombers, etc.

rick_po

I spent a month or so trying to do You Are You Own Gym, and for the most part, I had a lot of success. The program works.

But some of the more gymnastic progressions were beyond me. Maybe if I had persevered, I'd be a fitter today. But my main goal was to improve my strength, and it was a lot easier for me to go back to a barbell than to try to perform a jumping pistol squat.

margannmks

Nope, sorry, it's really not "just as good." You could do 100 bodyweight squats, and you're never going to get the same activation that you get from squatting some serious weight. I could do bodyweight squats all day now and not even get sore, but adding my bodyweight on a barbell and squatting it will allow me to really feel it after a 5 x 5.

There are some awesome bodyweight exercises, but squats just aren't on that list.

I agree on the squats i used to do 100 body weight squats and got a good cardio workout but it didnt change my a$%. Goblet squats with 35 lbs and below paralell started too and now barbell with as of yesterday 75 lbs,just started, im really feeling it.

mrbyte

Good stuff! Thanks for reminding me that I can do one legged stuff when I can't get into the club.

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vha2

I don't need extra weights when doing squats to feel it working! I only do 20-30 each time I fill my drink bottle up at the fridge but can always feel a bit of a burn afterwards. My legs feel great.

kinmad4it

Nope, sorry, it's really not "just as good." You could do 100 bodyweight squats, and you're never going to get the same activation that you get from squatting some serious weight. I could do bodyweight squats all day now and not even get sore, but adding my bodyweight on a barbell and squatting it will allow me to really feel it after a 5 x 5.

There are some awesome bodyweight exercises, but squats just aren't on that list.

I'm not sure that you actually read my post or the link before dismissing this. It appears that you also misquoted me with your "just as good" quote.

I do weighted squats. I understand the benefit of adding weight for resistance. My point is that you can still get a damn good workout (yes, even a damn good SQUAT workout) without adding weights. You might have to do your squats on one leg to get in a good workout, but it's absolutely do-able. I find that a set of pistols can "get the same activation" if not more activation than a set of heavy squats.

But thanks for trying to *kitten* on my point.

Rather than "Not sure" I think you should've just said "It's painfully obvious"

balanceandnirvana

Yep! I usually just do body weight exercises / calisthenics because I can't afford a gym membership lol

be_AL

I teach conditioning and fighting classes and am always looking for exercises that don't require equipment. I like to keep it fresh so that I teach something for everyone. I with the article had pictures or links. There are many different names and explanations for different exercises and it'd be helpful to see exactly what this progression looks like.

Pistol squats = beast mode!

AllonsYtotheTardis

Nope, sorry, it's really not "just as good." You could do 100 bodyweight squats, and you're never going to get the same activation that you get from squatting some serious weight. I could do bodyweight squats all day now and not even get sore, but adding my bodyweight on a barbell and squatting it will allow me to really feel it after a 5 x 5.

There are some awesome bodyweight exercises, but squats just aren't on that list.

how many pistol squats can you do?

shor0814

Nope, sorry, it's really not "just as good." You could do 100 bodyweight squats, and you're never going to get the same activation that you get from squatting some serious weight. I could do bodyweight squats all day now and not even get sore, but adding my bodyweight on a barbell and squatting it will allow me to really feel it after a 5 x 5.

There are some awesome bodyweight exercises, but squats just aren't on that list.

I'm not sure that you actually read my post or the link before dismissing this. It appears that you also misquoted me with your "just as good" quote.

I do weighted squats. I understand the benefit of adding weight for resistance. My point is that you can still get a damn good workout (yes, even a damn good SQUAT workout) without adding weights. You might have to do your squats on one leg to get in a good workout, but it's absolutely do-able. I find that a set of pistols can "get the same activation" if not more activation than a set of heavy squats.

But thanks for trying to *kitten* on my point.

Rather than "Not sure" I think you should've just said "It's painfully obvious"

Or, it might be that the comment was directed at this post that actually said "just as good" not the OP and not ****ting on the OP.

yes!! I agree with this!

I lift light weights but when I want to do a session at home I always do squats w/o weights and it is just as good!
Also reverse leg raises are good without weights!

That said I have recently discovered how good Kettle Bells are (Thanks Bluebird321) so I LOVE doing sumo squats and Kettle Bell swings

meshashesha2012

one day i'll hopefully get the flexibility needed to do pistol squats and other things that make standard bodyweight squats harder. until then i'll keep adding more weight to the barbell in order to progressively overload my muscles

GetSoda

Pistols are a great way to develop balance, but are in no way a substitute for a barbell. Assuming you want maximum strength of course. If you have no desire to compete in strength sports or be freakishly strong... what's it matter.

SkimFlatWhite68

I use weights, but I do bodyweight exercises as well and I agree, the push-up is just so under-rated.

As for squats, they are a great bodyweight exercise and like you said, have many forms and can progress depending on the type. Unilateral exercises are a good example. There's no way I can do a full pistol squat, but I do try! My balance is not so good, and they are really hard - certainly shows where my weak points are!!

SnuggleSmacks

Nope, sorry, it's really not "just as good." You could do 100 bodyweight squats, and you're never going to get the same activation that you get from squatting some serious weight. I could do bodyweight squats all day now and not even get sore, but adding my bodyweight on a barbell and squatting it will allow me to really feel it after a 5 x 5.

There are some awesome bodyweight exercises, but squats just aren't on that list.

I'm not sure that you actually read my post or the link before dismissing this. It appears that you also misquoted me with your "just as good" quote.

I do weighted squats. I understand the benefit of adding weight for resistance. My point is that you can still get a damn good workout (yes, even a damn good SQUAT workout) without adding weights. You might have to do your squats on one leg to get in a good workout, but it's absolutely do-able. I find that a set of pistols can "get the same activation" if not more activation than a set of heavy squats.

But thanks for trying to *kitten* on my point.

I wasn't quoting you, I was quoting the person directly under you. The one who said "just as good." Bodyweight squats, particularly for women, tend to activate the quads more than the glutes.

And as I said, there are some excellent bodyweight exercises...it's unfortunate that you chose squats for illustrating your point when they are much more productive with weights. But you're welcome anyway.

Inkratlet

I could do bodyweight squats all day now and not even get sore,

Try it. I challenge you

yogicarl

Nope, sorry, it's really not "just as good." You could do 100 bodyweight squats, and you're never going to get the same activation that you get from squatting some serious weight. I could do bodyweight squats all day now and not even get sore, but adding my bodyweight on a barbell and squatting it will allow me to really feel it after a 5 x 5.

There are some awesome bodyweight exercises, but squats just aren't on that list.

- bodyweight squats maybe, but there are progressions as the original poster pointed out - pistol squats for one; have you tried one?

(do you even Pistol Squat? )

darrensurrey

I'm a big fan of bodyweight exercises. Currently, I'm working on holding a front lever for more than a second and holding a human flag for more than a second. Also training one hand chin ups and planches.

I do end up resorting to weights for leg work, though. Pistol squats are undoubtedly impressive but they're a lot more about balance and flexibility rather than strength. (Obviously, you need to balance to some extent in back squats compared to, say, leg presses.)

Shrimp squats are easier from a balance viewpoint - or just do pistols holding a door frame to remove the balance/flexibility element. Then it becomes a lot easier.

As a "workout", it's fine but it depends on your goals. If your goals are improved balance, flexibility and burning fat then why not. If it's about strength, then being able to do loads of pistols won't really improve your 1RM back squat much (I say much because it may make your ankles more flexible for ATG squatting). I'll check my strongman competitor contact to see if he bothers with pistol squats if you want.

jimmmer

Once you get to the stage where you can crank out 5+ pistols, no problemo, then your only option is to add some weight (in which case your bodyweight isn't all you need) or do something like the jumping pistol squat. Which is admittedly more challenging, but is really becoming a plyometric exercise: more for developing power on a certain pre-existing strength base. Which is great, but not going to get you significantly stronger beyond a certain point.

Having seen the likes of Steve Cotter pistol for reps with heavy double kb's, there's a progression you can push beyond what most people will ever be capable of. But it'll never reach the level of strength you can achieve with a loaded barbell - that's just a fact.

rybo

While I have lifted both ways in the past, I'm pretty much just a BW guy now. For the average person with no aspirations of being a power lifter, body weight progressions taught correctly is really all one would ever need. Some people enjoy tossing around iron & there's nothing wrong with that. But the excuse of not being able to get big & strong because you can't get to a gym is invalid.

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SuperSexyDork

Once you get to the stage where you can crank out 5+ pistols, no problemo, then your only option is to add some weight (in which case your bodyweight isn't all you need) or do something like the jumping pistol squat. Which is admittedly more challenging, but is really becoming a plyometric exercise: more for developing power on a certain pre-existing strength base. Which is great, but not going to get you significantly stronger beyond a certain point.

Having seen the likes of Steve Cotter pistol for reps with heavy double kb's, there's a progression you can push beyond what most people will ever be capable of. But it'll never reach the level of strength you can achieve with a loaded barbell - that's just a fact.

This hit the nail on the head for me.

Also, I lift competitively. So, no, body weight will never be enough for me.

George_Baileys_Ghost

Bodyweight exercises are great, but it's important to remember that you still need to figure out a way to progress an exercise to continue building strength.

For example, squats. You can start off with wall squats, progress to bodyweight and then start progressing to variations that make it harder/improve your strength. Like skater squats, bodyweight bulgarian squats, pistol squats, etc.

Or push ups - going from halfs to full push ups and then doing variations like wide push ups, close/diamond push ups, one-arms, spider crawls, supermans, divebombers, etc.

^This

Variation and progression is key, but yeah, you can absolutely get a massive workout and make solid progress with body weight work. I love lifting, but I went through the first level of YAYOG and it was awesome.

yogicarl

Once you get to the stage where you can crank out 5+ pistols, no problemo, then your only option is to add some weight (in which case your bodyweight isn't all you need) or do something like the jumping pistol squat. Which is admittedly more challenging, but is really becoming a plyometric exercise: more for developing power on a certain pre-existing strength base. Which is great, but not going to get you significantly stronger beyond a certain point.

Having seen the likes of Steve Cotter pistol for reps with heavy double kb's, there's a progression you can push beyond what most people will ever be capable of. But it'll never reach the level of strength you can achieve with a loaded barbell - that's just a fact.

This hit the nail on the head for me.

Also, I lift competitively. So, no, body weight will never be enough for me.

I think for the vast majority of folks in daily life, 3 sets of 5+ pistols each side is more than enough leg strength for any individual in any situation.

Of course, if you want to specialise in lifting weights and/or lifting competitively then you will of course need to lift.

JoRocka

Once you get to the stage where you can crank out 5+ pistols, no problemo, then your only option is to add some weight (in which case your bodyweight isn't all you need) or do something like the jumping pistol squat. Which is admittedly more challenging, but is really becoming a plyometric exercise: more for developing power on a certain pre-existing strength base. Which is great, but not going to get you significantly stronger beyond a certain point.

Having seen the likes of Steve Cotter pistol for reps with heavy double kb's, there's a progression you can push beyond what most people will ever be capable of. But it'll never reach the level of strength you can achieve with a loaded barbell - that's just a fact.

me thinks this is correct.

It's might convient to do BB squats- the weight is easy to adjust and add.

The thing is though if you're goal is to workout- and have a better life- bodyweight progression squats are almost better- because they force balance- AND strength.

If you're only goal is to get damn strong just for the sake of getting damn strong- then the barbell is the way to go.

I love body weight progressions- but it's not suitable for my goals right now- so I don't do them- but they are wonderful and a fantastic option for a lot of people.

Galatea_Stone

OP, this is great to post.

Bodyweight exercises can be easier or they can be more difficult than lifting. I'm willing to throw myself on the sword for the purposes of this discussion. I go to the gym, and I lift heavy. I can squat deep with a respectable amount of weight on my shoulders (my body weight) and can do 100 non-weighted squats without much effort, but pistol squats are a *****, and some days I can't even do one. I'm working on it, though. Also, I feel it after I do push-ups, but I don't get DOMS much after bench press or rows or tricep work. I've been trying, but I still can't do a respectable pull-up even though my overhead press and lat pulldowns are progressing.

They're different, and people really should consider doing bodyweight work along with any weights program.

SezxyStef

bodyweight exercises are great...as long as you progress in them.

There are a lot of people who 1) don't want to lift weights 2) can't afford to 3) can't due to injury etc 4) other things

and doing resistence training and or bodyweight is the way to go and you do get a good workout.

I've been heavy squatting for 10months...not sure I could do a pistol squat...will have to try it.