Body weight training is the method of exercise to gain weight without weights. The weight, itself provides the resistance needed to burn calories and build muscle. An example of body weight training would be a pull up. This can be advantageous for the one with no weights or the one that does not want to invest in exercise equipment. These exercises are meant as suggestions only. Anyone wanting to work out should discuss it with a trained physician to determine the level of risk incurred by physical activity. Safety should be the main concern. Make sure any equipment used such as bars or other devices used to support body weight are of high quality.

As stated, pull ups are body weight exercise. In this exercise, the individual pull himself or herself up in the air using a chin bar. The arms support the individual’s full weight. The palms can be facing away from the individual or towards them, but both hands need to face the same way at the same time. The arms are then used to pull the weight up, so that the body is lifted as high as possible. If there is not a chin bar present, an individual may use the limb from a tree or something similar to gain the height necessary to lift one from the ground. This helps the back.

Another exercise that can be done is the Dip. In the dip, a bar or limb is used to hang from. The bar supports the full weight of the person and the palms are facing away from him or her. The exercise starts with the person’s head above the bar and the individual uses the bar to lower his or her body weight until the elbows are locked in 90-degree angles. The movement is then repeated. This is for the triceps, chest and back

Squat is a popular exercise in which the person stands with feet about shoulder width apart. The individual should be well balanced and finding his or her balance in this exercise is more important than the exact placement of the feet. The footing can be adjusted as the exercise progresses. The legs should be slightly bent, be careful not to lock the knees. Starting in a standing position the individual should lower the body by bending at the knees, until the knees are almost completely bent in 90-degree angles. The upper body should be slightly forward to keep balance. Squat down and come up for one repetition. This exercise helps the legs.

The sit up is an exercise in which the body starts in a flat position, back down, on the floor. The feet can be held by a partner or placed under furniture to hold them as the person sits up, bringing the head and shoulders to rest above the knees. The arms can be placed, with hands locked behind the head, or with hands crossed across the chest. This exercise is said to strengthen the trunk or stomach muscles.

The last exercise is the push up. In a prone position, on the floor, the person starts out lying on the stomach, with hands under the shoulder. Then, keeping the back straight and not bending the knees, the person pushes away from the floor until the elbows are straight. The body is lowered back to the floor and the motion is repeated. This exercise is to strengthen the arms.