When you’re just starting out with an exercise routine or coming back to it after a long time away, it can be frustrating. If you’re looking for bodyweight strength training for beginners, you probably have several goals.
You want to get healthy. To get strong. You want to look good and feel good. And you want it yesterday.
For me, it could never happen fast enough.
That seems to be the big sales pitch I see most of the time. Promises of remarkable results in one month, one week even one day. It’s crazy.
Getting in shape and getting healthy takes time. We don’t like to admit it but it does.
So if it is going to take a while doing bodyweight strength training for beginners, the least we can do is try and make it entertaining.
I know. Terrible word choice. I wanted to say enjoyable but exercise in the beginning is rarely enjoyable.
The most enjoyable part is usually at the end of the routine.
In any event, what keeps me coming back is the idea that I can change up the routines and possibly make it… fun?
Research has demonstrated that athletes who’ve been primed with positive imagery and reinforcement about happiness, performed better and longer than those who did not.
So let’s try fun. Maybe not the greatest word choice but while we’re waiting to see results, fun can work.
After we start looking and feeling great we can be honest and say it’s not fun but totally worth it.
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So in the spirit of good fun and healthy workouts, I’ve come across some great variations for the push up which can help make it a little more enjoyable and accessible while you’re building your upper body strength.
Don’t worry. I’m not talking about crazy one arm push ups while balancing a glass of water on your head.
These also will not be handstand push ups into back hand springs or anything that crazy.
Mind you, if you can already do those, I think you surpassed beginner status a while ago.
Instead, these are variations to have you thinking about a couple other things during the movement so that you’re focusing on getting strong and lean and amazed at how much fun you’re having.
We can dream.
At the very least, hopefully you won’t be thinking “Ugh, more push ups.”
Wall Press With A Reverse Lunge (Amazing bodyweight strength training for beginners exercise)
This is an especially great exercise to work into your routine if standard push ups are still really difficult for you.
It will allow you to get comfortable with the movement and build your upper body strength gradually to the point where you will be able to do all kinds of push ups.
Start by standing in front of a wall.
Stretch your arms out in front of you so that they are straight and your palms are just touching the wall.
From that position, take one step backwards.
When you put your arms straight out in front of you from this point, you should be a little more than a foot away from the wall, give or take, depending on the length of your stride.
At this point, lean your body forward so your palms are flat against the wall. Keep your arms completely outstretched about shoulder width apart in front of your chest.
Don’t move your feet, try and keep them flat on the ground until you start moving.
Now, keeping your body straight, bend your arms slowly so your body comes towards the wall. Stop just before your head touches. Now it’s OK if your heels come off the floor.
Once you’ve stopped, keeping your elbows relatively close to your body, press up and away from the wall.
Congrats! You just did one completed wall press. This is the move that will help you build the strength to eventually do a standard push up.
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Here’s a demonstration of the wall push up by Eraldo Maglara and the good folks over at Livestrong.com.
Try and do 5 repetitions of these.
After you complete 5, without moving your feet, press yourself up off the wall so you’re standing straight up on the spot.
From this standing position you’re going to do the second part of this movement.
By the way, this part is a must for every bodyweight strength training for beginners workout. In my humble opinion.
Now simply step back with your left foot so that your left knee, almost touches the ground.
As you’re stepping back, your right thigh should become parallel with the ground. So your left leg and right leg should form right angles.
From here, step forward with your left foot so it returns to the original starting position and you’re standing straight up.
Then repeat the whole movement again with your right foot stepping back.
Here’s a quick demonstration of the reverse lunge by Kayla Itsines.
Way to go! That’s a reverse lunge.
Try and go back forth from your left foot to your right foot, 2 times. That’s 2 reverse lunges on each side.
It may feel a little awkward if you’re doing the reverse lunges for the first time. Use your arms for balance. It gets easier the more you do them. Eventually you’ll just keep your hands on your hips.
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Now put the two moves together, 5 presses off the wall followed by 2 reverse lunges with each leg. Try and do the whole series of moves twice.
This is great exercise for your upper body as well as your legs. And I bet you’re not even thinking about push ups right now.
This combination will help you build strength, balance and coordination.
Push Up Into Side Plank
This is a movement that will require a little bit of coordination but pay off big with upper body and core strength.
I don’t have the greatest coordination in the world but I can assure you if I can do this so can you.
Start off in the standard push up position. Face down on the ground with your hands by your shoulders.
Push up until your arms are extended.
From this spot, instead of lowering yourself back down to complete another push up, you do something different.
Take your right arm and lift it until it is pointing straight up to the ceiling. Turn your body as you do it so that you are holding yourself up sideways, balancing on your outstretched left arm and left foot.
Your right leg should be lying on top of your left leg while you hold the sideways plank position.
If you’re having difficulty keeping your balance with your arm straight up in the air (I know I do) use it to help you maintain your balance on your side.
Don’t let your hip sag down. Maintain a straight line with your body, keeping your core tight.
Related Article: Best Bodyweight Exercises To Build A Lean Strong Physique
To make it a little easier still, you can come down onto your left forearm, instead of being fully extended. This should help with balance.
Here’s my favorite demonstration of how to do the side plank with Amanda Edell and the folks at Howcast. She gives several variations that work with bodyweight strength training for beginners as well as more advanced workouts. Pick one for the sake of this exercise and stick with it.
As you get stronger, you can start doing some more mixing and matching.
Try and hold the position for 5 to 10 seconds if this is the first time you’re doing side planks.
Then allow your right arm to come back down, get back into a fully extended push up position and complete another full push up.
After that, repeat the side plank but this time on your right side with your left arm in the air.
Try and complete the entire movement 5 times on each side.
This is really a great movement to help you improve upon balance, coordination and of course, upper body strength.
You will definitely feel this one in your shoulders, chest and core.
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Double Knee Tuck Push Ups
I know I titled this post bodyweight strength training which implies that you don’t need any equipment.
Unfortunately for this exercise to be most effective you will require a piece or maybe two of equipment just so you can perform the movement easily.
Socks.
That’s right. One of the most overlooked and critical pieces of workout equipment. You will require a good pair of athletic socks and preferably a smooth floor.
That’s it. I promise you won’t need any more equipment.
This is also a fantastic move to help build upper body and core strength. It also happens to be one of the more effective moves and one you will hopefully enjoy.
I know it’s still exercise but just try and enjoy it.
It’s a great compound movement that gets your upper body and legs working together.
Begin in the traditional upwards, fully extended push up position.
Lower yourself down as you would to complete a regular push up.
The difference with this exercise is as you press up to complete the movement, keep your legs together and pull both knees up to your chest at the same time.
While holding yourself up, return your legs together to their original position and lower yourself down to repeat the movement.
Here’s a good demonstration of the exercise from the folks at ClubSportFitness.
Once you try it out, you’ll see how beneficial the socks and smooth surface can be.
This exercise will help you build strength, balance and coordination. Try and do 10 repetitions to get started.
Don’t be tempted to rush through the exercise. Maintain a steady pace and don’t let gravity do the work for you on the way back down.
Keep your core engaged throughout the entire series of movements and really focus on working the muscles in play.
Granted, if you’re an absolute beginner you may need to build up your upper body strength a bit first before including this variation in your workout.
Just work with the traditional push up for now and the wall press described above and you’ll see your strength improving.
When you’re ready, start including this move in your regular workout. It’s amazing and you’re going to be feeling it the next day.
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The Wrap Up
So those are just a few great ideas for how you can add a little something to your regular push ups as a beginner to maybe make them kind of fun and maybe even something to look forward to.
Definitely getting optimistic with the looking forward to part but I’m hopeful that they will keep you motivated to pursue effective bodyweight exercises as you get stronger and build a more defined physique.
