Bodyweight-based exercises can (and should be) progressed similar to traditional resistance-based exercises.
The SAID Principle (specific adaptations to imposed demands) applies to everything done in the gym.
Cardio, weight training, Yoga, stretching and mobility work.
If you do what you always did, you’ll get what you alway got.
In other words, gains will come to a screaching halt when your body becomes efficient at handling the stress being placed upon it.
And to be clear, developing efficiency is not a bad thing. You don’t want every physical experience in life to redline your system.
We attack goals in the gym so the sub-maximal events of real life seem easy.
Anyways, with bodyweight trainig, more specifically push ups and squats, one simple, effective and resourceful way to make impressive gains in strength and coordination and progress is to pursue unilateral variations.
One arm push ups and single leg squats.
More pressure must be applied o achieve the next set of goals.
Switch things up, bust out of the comfort zone and embrace the next challenge. It’s the only way to move forward
A simple and effective way bust progression bodyweight exercises is by transitioning the exertion from 2 limbs to 1 limb.
Bilateral to unilateral.
The squat pattern goes from a traditional bilateral air squat to a single leg squat, sometimes referred to as “pistol squats”.
2-arm push ups transition to 1-arm push ups.
Single arm push ups are one of my favorite upper body strength builders. I avoided them for a really long time because they seemed like a circus exercise.
When I committed to more palatable progressions leading to the single-arm push-up, my opinion changed completely.
Single limb training makes SO MUCH SENSE.
A lot of life and sport require single limb performance. Yes, ideally we execute tasks using two arms and two legs, but it’s not always the situation.
Walking, running and climbing stairs are great examples of where single leg performance shines.
Plus, training one side at a time can reveal some major asymmetries that you otherwise wouldn’t notice.
One-arm push-ups are also secretly one of the great core training exercises.
It’s amazing how incredibly sore the torso musculature can be in the days following one arm push up training. The obliques in particular. Tender to the touch.
Side-note: Mobility training with change your life…
If you desire ongoing progress from your workout time, increasing the challenge steadily is a necessity.
The human body is a brilliant adaptation machine. It will reshape, re-organize, re-calibrate in order to adapt to stress.
Activities that once seemed impossible become possible through the process.
Fitness is amazing when you think about it from that perspective.
If you’re willing to put in the time and work, you can have ANY result you want.
We, adults, need these reminders.
You were born to move, move well and move A LOT.
Anyways, nothing creates enormous self-inflicted frustration like performing the same exercise for the same reps/sets/tempo day in and day out and expecting a different outcome.
It’s like smashing your hand with a hammer over and over, expecting the next impact to feel good versus elicit extreme pain.
The body becomes so efficient that it’s no longer work.
And it’s not your body’s fault for having this built-in efficiency mechanism. Building efficiency is a good thing. We don’t always want to feel like we are redlining the system while doing basic tasks.
Push-ups and squats are two essential exercises that can add value to anyone’s workout regimen.
One effective way to progress the basic bodyweight exercises like the push-up or squat is by migrating toward single limb variations, also referred to as unilateral training.
Unilateral exercise = one arm or leg does all the work
Bilateral exercise = two arms/legs do all the work
Bilateral exercises distribute the weight evenly between both limbs. Each leg is moving 50% of the load.
Unilateral training requires one limb to move the entire load through the range of motion.
In addition, decreasing the base of support creates a significant balance challenge that amplifies as the muscles tire during the work set.
Indirectly, one arm push-ups rank extremely high on the effective core training exercise list.
I would put one arm push-ups up against almost any other isolated core exercise.
Maintaining rigidity from head to heel will blow apart your mid-section. Expect soreness in the days following.
People often get confused with how to make bodyweight-based exercises harder, often opting to add reps versus increase the load. High repetition work sets can provide benefit, but transitions the effort toward work capacity and endurance gains, versus strength.
Endurance training = higher repetitions, low load, and extended work sets.
The lower the load, the more reps can be achieved because the muscles are challenged as aggressively.
I’m not bashing endurance-oriented training. It certainly has it’s benefits. I actually engage in aerobic-based training 2-3 days per week, which is night and day different from what I used to employ for cardio training. It used to be high-intensity intervals all day every day.
But that isn’t sustainable, and I think for a lot of people it’s doing more harm than good, despite the same EPOC after-burn studies authors keep twisting and referencing in their books.
In the time it takes to burn an extra 100 calories via blowing my body apart in a HIIT session, I’ll instead choose to take 3 fewer bites of calorie-dense food.
Talk about time savings.
… a lot of people use the wrong rep and loading schemes to achieve goals.
You can dig a 20-yard trench with a screwdriver.
However, we can both agree there are probably better tools for the job.
High repetition/low load work sets will do very little to increase strength.
You might feel tired with burning muscles, but increased strength is not the end-product of these efforts.
For now, ditch the high rep/low load schemes. Increase the loading, lower the reps, take more rest, get aggressive.
If building lean muscle and optimize movement is of interest to you, is strength is a critical physical characteristic to improve.
This is a blind and generalized statement, but I do honestly believe most people would be happier with results (both from a time investment and effort perspective) from gym work if steps were taken to increase the intensity/loading of the exercise, versus piling on more volume.
Unilateral training is a great way to do this.
A large chunk of life’s daily tasks requires single limb performance.
Why not load unilateral movements during workouts?
It’s resourceful, both from an equipment and time standpoint.
The return on investment is significant.
One-arm push-ups and one leg squats effectively increase the load of the working limb while simultaneously decreasing the base of support.
Transitioning from bilateral to unilateral squat requires navigating instability through the range of motion.
The stabilizing muscles of the hips have to get involved, the intrinsic muscles of the feet contribute as well. Yes, your feet have muscles and they are vitally important.
Staying balanced on the way down and up is difficult.
In time with practice and exposure to the balance requirements of single leg squats, your body will develop an understanding of how remain stable on each repetition.
Adaptation is a beautiful thing, but it takes time, patience and plenty of practice. A lot of people give up before known benefits have time to take shape.
In the beginning, bodyweight alone will be sufficient to receive a training effect for single limb exercises.
But in time, the body will become efficient and adding weight, adjusting the tempo or increasing reps will become necessary for further gains.
Don’t underestimate the impact of adding 3-5 seconds to the eccentric descent of an exercise. It will humble the hard asses of the world, and it takes discipline to slow down the tempo of a movement to savor the pain.
The nice part about adding load to unilateral exercises is you shouldn’t need much weight to challenge yourself. Adding 10-15lbs in the form of a kettlebell, dumbbell, sandbag, small child or a spare weight plate will be enough to shock the system.
Add enough weight to challenge the movement, but not so much that it degrades technical form and posture.
In a real-world chaotic situation, anything goes to survive. In the controlled environment of the gym, form matters.
The end goal of exercising is betterment, not injury and regression.
Compared to the sheer amount of equipment needed to strength training using bilateral squats, single-leg training can be very resourceful. Very little goes a long way.