As you navigate the journey of aging, there are numerous ways to prioritize your physical well-being. Among the key players, exercise takes center stage, with bodyweight training emerging as a powerful approach. We had the opportunity to speak with Tiffany Hamlin, senior director of global fitness and technology for World Gym, who reveals the ultimate bodyweight workout for men to maintain their fitness. So pay close attention and prepare to embrace your new go-to routine.
When it comes to bodyweight workouts, Hamlin emphasizes the significance of compound exercises for achieving exceptional results. The beauty of bodyweight training lies in its accessibility and convenience, as you can perform the exercises anywhere and at any time that suits you best. There's no need for equipment or hefty investments in a gym membership.
This form of exercise engages your entire body, as Hamlin highlights: "Pushups, squats, lunges, and burpees simultaneously activate multiple muscle groups, delivering a comprehensive workout that targets various areas of the body, including the upper body, lower body, core, and even the cardiovascular system." By relying solely on your body weight, you tap into additional benefits, such as improved coordination, stability, and balance, as you activate your smaller stabilizer muscles and core. Consequently, your posture, body control, and everyday movements are enhanced.
"Bodyweight training allows for seamless progression and adaptation to different fitness levels," explains Hamlin. "Whether you're a beginner or more advanced, you can modify exercises by adjusting the angle, intensity, or incorporating variations to suit your specific needs, whether that means regressing or progressing appropriately."
1) Pushups:
The pushup is a remarkable compound exercise that offers numerous benefits for strength and overall fitness. By engaging multiple muscle groups, including the shoulders, core, chest, and triceps, it provides excellent value for your workout.
"Pushups replicate movements used in everyday activities, such as getting up from a lying position or opening a heavy door. Regular practice of pushups helps develop functional strength that directly translates into real-life tasks," explains Hamlin.
To perform pushups, start in a high plank position with your hands slightly wider than shoulder-width apart. Extend your legs behind you, balancing on the balls of your feet. Bend your elbows and lower your chest towards the floor, aiming to get as close to the ground as possible without touching it. Then, extend your arms, pushing yourself back to the starting high plank position. Begin with three sets of 20 reps and progress from there.
2) Squats:
Another highly beneficial compound exercise that engages multiple muscle groups simultaneously is the squat. Prepare to activate your lower-body muscles and boost lower-body strength. Squats target your glutes, calves, hamstrings, and quads. Additionally, they engage your core and help burn calories. Incorporating squats into your routine improves power, strength, and stability.
"Squats mimic movements we perform in daily life, like sitting down and standing up. By including squats in your workout routine, you enhance your ability to perform these functional movements with ease and efficiency," says Hamlin.
To begin squats, position your feet shoulder-width apart or slightly wider, toes pointed outward. Engage your core by pulling your belly button inward, and keep your chest upright throughout the exercise. Shift your hips back, and bend both knees as you lower into a squat position while ensuring your weight remains on your heels. Return to the starting position by pressing yourself back up. Aim for three sets of 20 reps and increase gradually.
3) Burpees:
The final exercise in Hamlin's ultimate daily workout for men is the burpee. This high-intensity movement elevates your heart rate and provides an excellent cardiovascular workout. Burpees activate multiple muscle groups and help burn a significant number of calories.
To perform burpees, start with your feet shoulder-width apart. Squat down and place your hands on the ground in front of you. Kick both legs back into a high plank position and perform a pushup. As you push back up, jump your feet forward to meet your hands. Explosively jump up, raising your arms overhead. Land softly and descend into another squat to continue to the next repetition. Complete three sets of 20 reps.
Hamlin concludes, "While incorporating these three bodyweight exercises into your daily routine will help men stay fit, it's important to note that a well-rounded fitness program should also include exercises targeting other muscle groups, such as lunges, pull-ups, and planks. Varying your workouts and incorporating different exercises will provide a comprehensive fitness routine and help prevent muscle imbalances. It is advisable to consult with a fitness professional to customize a workout routine that aligns with your specific goals and fitness level."