Here are the 9 reasons that proves bodyweight exercise is a superior form of exercise.
1. Builds “Whole Body” Strength – When you use bodyweight exercise as a tool to build strength, you typically choose exercises that involve the whole body. The supporting muscles are used as synergists to help you perform the movement. Push up and squats are the primary example of good bodyweight exercise. They are far superior to weight training alone and if you incorporate weights it will be better but beware of the complications.
2. Harder to Get Injured – One of the biggest reasons I like bodyweight exercises more than weight lifting is that they dramatically decrease the likelihood of injury. When you use a certain amount of weight as your determining factor for your set, it becomes very easy to go too far. When you rely on ability (as in BW exercise) as your determining factor, it’s much more difficult to injure yourself. If just using bodyweight exercise, you will develop all the body strength that you need for a more functional body.
3. Allows For Tremendous Creativity – Bodyweight exercise allows for tremendous creativity when it comes to combining movements together to create a “flow” or kata. That’s essentially what yoga is: a flowing combination of bodyweight exercises. The flowing nature of this type of movement can help the practitioner to reach a meditative state that rejuvenates the mind and body. This is what a real exercise will give to its practitioners. You can even use your imagination to do some work out in case of visualized resistance training.
4. Improves Your Balance – Balance is one of the fastest things to go as we age, and we really must use it or lose it. Lifting weights may help to maintain your balance somewhat, but safe weight training doesn’t put you in the sort of positions that challenge your balance like bodyweight exercise does. Bodyweight will give you a wider range of balance, just like in the case of the gymnastics.
5. Greater Convenience – This is one of the most common and well known benefits of bodyweight training. No matter where you are or where you go, you always have your own body. And so you never need a gym to train. Just drop to the ground and start banging out some push ups! It's virtually available as you are awake and you are on Earth. This is one of the benefits of Gravity.
6. They Sometimes Seem To Defy Gravity – Moves like the planche, front lever and human flag seem to defy the very existence of gravity. Want to amaze your family and friends with these moves? They’re all trained with bodyweight exercise. Personally I have hard time doing this lately, I have gained a lot of weight last Christmas.
7. Strengthen The Core With Every Move – A strong core will help prevent injury in your low back and other areas of the body. 99% of the bodyweight exercises you perform will be strengthening the core as a stabilizer muscle. Most of the power moves includes core. Push up, squats and back bridge utilize the core.
8. Improve Flexibility While You Build Strength – I certainly don’t subscribe to the “muscle bound” fear that many women (and some men) have about lifting weights. And I know plenty of body builders who are actually very flexible. The key difference is that bodyweight exercises will help improve your flexibility without additional stretching. Take the Diver Bomber, for example. When you’re going forward and backward you aren’t just building strength. You’re also working through a wide range of motion for your shoulders, spine and hips. It works like magic
9. Much Less Expensive – This is a no-brainer. A gym membership costs around $55/month on average, which amounts to $600/year. And even if you go the home gym route, you still need to purchase heavier and heavier weights as you get stronger. How much does it cost you to use your own bodyweight? Nothing at all. All you need to do is more creative in the exercise that you do. Nothing to invest on. Just your body and just a pieces of furniture.
There are many more reasons why bodyweight exercises are better than weight lifting.You can include some on the comments if you know something about bodyweight training.