One of the most popular workouts we’ve ever published at Nerd Fitness is our Beginner Bodyweight Workout.
(Even though Steve filmed the original video with his shorts inside out and backwards. True story!)
But after a few weeks or months, you may wonder:
“Cool, this works. But what should I do next? Do I just keep doing the same thing?”
Good news: you have lots of options!
If the workout is starting to feel easier, here are five ways to level it up.
Note: these tips work for ANY type of bodyweight workout. 💪
LEVEL 1: Add More Reps
This is the simplest progression.
Try to add 1 rep each week.
Maybe you start with 10 pushups, then you try 11, then 12.
As long as your technique stays solid, gradually increasing reps is a great way to get stronger.
There is no “magic” number of reps.
The reps we suggest in the workout are there to help you find the right level of challenge.
Over time, you’ll be able to do more, and that’s great! 🙌
LEVEL 2: Slow Things Down (Tempo + Pauses)
This is one of the most underrated progressions.
Slow the movement down.
For example, when doing a squat:
- Lower yourself for 3 seconds
- Pause at the bottom for 1-2 seconds
- Stand back up normally.
The same works for push-ups, rows, lunges, and more.
Slower reps mean your muscles stay under tension longer = more challenge!
LEVEL 3: Choose a Harder Variation
Instead of doing more reps, you can also make the exercise itself harder.
Here are a few examples:
Pushups
Wall pushups -> Incline pushups -> Floor pushups -> Decline pushups
Squats
Bodyweight Squat -> Split Squat -> Bulgarian Split Squat -> Pistol Squat progression
Rows
1-Arm Row -> Doorway Row -> Corner Tuck -> Ring Row
Same movement pattern.
Just a bigger challenge.
Did you know we actually built this for you?
It’s called the Bodyweight Adventures. 21 workouts that incorporate all of these first 3 level ups.
It helps you know when to increase reps, change the tempo, or move to a harder variation.
If you haven’t seen it, just hit reply and I’ll send it your way! 🙌
LEVEL 4: Add New Exercises
Another option is to keep the original workout the same and add a few extra exercises.
For example:
Want more core strength?
Try adding Deadbugs, Hanging Knee Tucks, etc.
Want more upper body work?
Try adding in Pike Push-ups, Bar Hangs, etc.
Want more lower body work?
Try adding Glute Bridges, Step Ups, etc.
These can add a little bit of fun and variety in your workouts!
Note: if you’re short on time, instead of adding it in, consider subbing a movement out. I.e. replace lunges with step ups, or planks with deadbugs. You get to enjoy more variety without making the workout take too long!
LEVEL 5: Add Resistance
Adding a little outside resistance can also help.
And you don’t need fancy equipment.
You can:
- Hold a backpack filled with books
- Fill some gallon jugs with water
- Or even have a friend manually apply some gentle resistance as you do the movement. (i.e. lightly pressing down on shoulders as you stand up from a squat.)
This is also where many people start exploring strength training with weights.
(If that sounds interesting, our Beginner Dumbbell Workout and Strength Training 101 guide are great next steps.)
And you don’t have to pick one or the other. Bodyweight exercises are just another form of strength training. It all counts and it’s all great. 😃
—
One final tip: don’t change everything, everywhere, all at once!
Pick one of these things to add to your workouts and see how you feel.
Eventually, you may stack all of these together, but you don’t need to be in a rush! Give your body time to adapt. 💪
You got this!
– Matt
P.S. Wish you could ask a coach a question? Well, now you can! As an experiment, I set up a Video Ask! It allows you submit a question to be answered by a coach. Check it out!
