Do you agree that body weight training is an essential foundation on which to build overall fitness?

I guess it depends on the results of the objective assessment.

I am big proponent of performing a needs assessment to address what is necessary first and then I can make a determination as to how I will approach exercise programming.

If it turns out that the client needs to increase his ability to carry is body weight than I'll put together an exercise program with that in mind.

Thanks for your question.

I incorporate various body weight exercises for all clients, novice to advanced in order for them to focus on body awareness, that is being aware of every part of their body at any given point in time, in any given position within an exercise. I find this very important especially for beginners before I progress them on to free weight training.

You see with weight lifting exercises, you use "weight awareness", that is where the weight is at all times more than where your body is. As long as the weight is lifted and into the correct position(s), the body will naturally follow. However, with bodyweight exercises you take the weights out of the equation. To perform a challenging exercise such as handstand push-ups or one-legged squats, you have to be focusing on every part of your body.

I personally believe that body weight exercise can serve a useful purpose in literally every workout routine regardless of what the goal is.

I would even start an advanced client with body weight exercises to check their form before trying any external resistance. If they can't do 15 reps of any bodyweight exercise, I know there is no point in adding weight to a similar movement because they probably wouldn't gain any advantage from the weights. After they can do 15 reps I add a few pounds and work to increase reps before I add any more. For exercises that have no body weight equivalent, I would start as light as possible.

I think that it's important to be able to at least move your own weight. As far as being functional in everyday life, it's essential in my opinion, to be able to support yourself in a variety of positions for both short and extended periods of time. I'm comfortable with the fact that if I were hanging off of a ledge, I could save my own life by pulling myself up. That's an extreme example, of course... Hopefully...

As far as applying this to clients, it does depend on the initial assessment. Part of the ACE IFT model deals with functional movement and building a strong foundation for exercise. If the client excels in balance, stability, and muscular endurance, and can perform a variety of functional movements with ease and correct form, then it may be OK to get into the traditional training early on (using equipment). It depends on the overall level of experience and fitness prior to starting our professional relationship. I must say, however, that body weight training is something that is never ignored, simply reduced in frequency. After weight training for a while, for instance, it may be very beneficial to include more body weight exercises as a welcome change. I think that in general, exercises using body weight are able to activate a wider variety of muscle groups with an appropriate load. You don't have to worry about TOO much weight being focused in a specific area, most of the time. It's much easier to not have to worry about so much about proper strength ratios and relating that to weight lifted, for example. Body weight exercises are also easily modified if need be.

It would depend on the training goals. While I agree that bodyweight training is great, I do believe it can be mixed in with free weight training to enhance and increase strength.

The other thing is that you might have a client who is weaker with bodyweight exercises but if you add other resistance training, the client gets to see results and still has a sense of accomplishment rather than feeling like failure because he or she cannot do a pushup or pullup.

I agree with Wendy. Using a "mix" is what I will usually shoot for when working with a new client. Body weight exercises can be made challenging and fun, but using external resistance can be used for a wide-variety of "other challenges" such as isolation to help strengthen a particular weakness. Also, as with many beginners, machine weights can be used to enhance their strength in a safe way that could later translate into their ability to better handle their body weight.

LaRue, CSCS
www.lecfitness.com
lecfitness@yahoo.com

It all depends on the assessment and the goals of the client. My typical client is usually deconditioned and/or has a list of conditions that I need to consider. My first goal is to get them to the point where they can control their own bodies, but that does not mean that we do body weight training (and I assume that most people do not consider it to be body weight training to teach somebody to get up from a chair unassisted).

Thanks everyone for your answers! Lots of good perspectives. I agree with everyone to some degree; whereas I don't necessarily agree that body weight training forms an essential foundation, just thought I'd put it out there:)

It is important to be able to move your own weight but some people can't and that is too advanced for them. Some people need to work up to that base level of function.

Body weight training is definitely an essential component to building overall fitness. Teaching the client how to move their body mass under their own power can build strength in the joints, connective tissues and the sinews. These same goals can be accomplished with weight training but there maybe a situation where body weight training is a more expedient exercise modality in the initial stages. The advanced exerciser as well as the beginner can benefit from body weight training


Some examples of Advanced Body Weight Exercises versus Resistance exercises are:

Push-ups (Feet at shoulder height when arms are fully extended) vs. Bench Pressing

Pull-ups vs. Lat Pull Downs

Dips (Chest Up with internally rotated humeri) vs. Triceps Press down

An advanced exerciser ‘should’ be able to exhibit biomechanical abilities and kinesthetic awareness beyond those of a novice exerciser. However, depending on the goals of the client, body weight training can be, more or less incorporated into the regimen of the advanced exerciser.

Body weight training should absolutely be part and parcel of a healthy, beginning exerciser’s regimen. The beginning exerciser will become more aware of what their body is capable of doing. The beginning exerciser will learn how to consciously initiate, effectively control, and properly cease motion as it relates to exercise. As the qualities develop, then external resistances can be added to the mix.

We want our clients to be better because of our training. We as trainers should teach proper movement, applicable biomechanics and the kinesthetic aspects of body weight training to our clients. Be they beginner or advanced exercisers, our clients can greatly benefit from this exercise modality.


Harold Rose
Ab-Sutra Health and Fitness Coaches
Be Healthy, Be Ageless, Be You
www.absutrafitness.com

I've had too many clients that were unable to perform the vast majority of body weight exercises for me to consider them to be foundational. I do, however, think that everyone should work on incorporating body weight training into their regime as they progress to that capability though.