Body Weight Strength Standards

Hey, hope your Easter weekend is off to a great start.

I’m getting ready to crank a body weight workout in my garage here in a bit.  And it’s got me thinking …

I think I’ve mentioned this to you before, but it was just a few years ago that I personally got into body weight training. I have a strength background, and have been pretty strong by most standards since my football days – but when I first started getting into this body weight stuff, it exposed a lot of my weaknesses.  I could bench 450 but only could do a handful of pull ups.  The first time I tried a pistol squat I failed miserably and literally thought I’d NEVER be able to do one in my entire life! ;)

After a bit of hard work on the body weight basics I’ve much improved (but of course still a work in progress!)  No matter where you are at today, if YOU have a desire to be not just strong, but BODYWEIGHT strong, you can do the same.

Here are your body weight strength standards:

– squats, below parallel and with PERFECT form
– pull ups
– push ups
– single leg squat variations, like different types of lunges etc.
– handstand holds, against the wall
– jumps of all kinds
– running and sprinting

If you CAN’T do ALL of these things, it comes down to two factors:

(Now these factors are probably a bit politically incorrect – but they’re the TRUTH at the end of the day. And that’s what it’s all about, right?)

1) You need to get stronger

You need to work hard on the body weight exercises above until you can do them ALL

2) You need to lose a few lbs

You can be plenty strong, but if you’re carrying around excess body weight, you’re going to have a hard time doing most – if not ALL – of the exercises listed above, well.

Make it happen. It just takes some commitment to hard work – and the RIGHT type of training.

Forget all the fancy stuff, and focus on the basics. You don’t need a gym. You can get everything you need to get done at home, in your garage, in your back yard, etc.

Everything you need to get STRONG, lean, fast and powerful with body weight you already got – your own body. So get out there and get it done.

Forest Vance
Author, Body Weight Strong 2.0

PS – Check out my new Body Weight Strong 2.0 system for a 12 week, progressive body weight – only training plan to take you from whereEVER you are now, to body weight STRONG:

=> Body Weight Strong 2.0 (now available!)


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