Can You Do Bodyweight Exercises Everyday? Truth and Benefits

As a personal trainer, I often get asked, “Can you do bodyweight exercises everyday?”

The answer is a resounding yes!

Bodyweight exercises are a fantastic way to develop strength, enhance flexibility, and improve cardiovascular health.

Regularly incorporating bodyweight exercises can lead to muscle gain and other improvements in your overall health and wellness.

Because they require no equipment, they can be performed anytime, anywhere, making them a versatile, easy, and cost-effective way to enhance your fitness routine, especially if you’re working out from home or on the go.

As with any training regime, however, it’s crucial to approach bodyweight training with a proper strategy and understanding to ensure both safety and effectiveness.

So today, I’m diving into the basics of bodyweight exercises and how you can successfully include them in your everyday routine.

woman doing lunges on a yoga mat in her living room

What are bodyweight exercises?

Bodyweight exercises are a form of strength training that doesn’t require gym equipment or weights. Instead, you use the weight of your own body to provide resistance against gravity.

These exercises can be incredibly effective in building strength, gaining endurance, enhancing flexibility, and supporting good posture.

Examples of bodyweight exercises include push-ups, squats, lunges, and planks.

The beauty of bodyweight exercises lies in their simplicity and adaptability. They can be modified to suit any fitness level and can be done virtually anywhere, from your home or office to a park or a hotel room.

These exercises not only target multiple muscle groups at once but also engage your core, resulting in a comprehensive, full body workout.

Benefits of bodyweight training

Bodyweight training offers a multitude of benefits, which extend beyond sheer convenience.

Firstly, bodyweight exercises are compound movements, meaning they engage multiple muscle groups at once. This results in more calories and fat burned during your workout, and increased metabolism in the hours following.

Secondly, they improve your balance, flexibility, and coordination as they often involve maintaining or changing positions. This can lead to better overall performance in your daily activities or other sports you might engage in.

Thirdly, bodyweight training can be adapted to your fitness level, making it a suitable form of exercise whether you’re a beginner or an advanced athlete.

Lastly, given the lack of need for equipment, bodyweight exercises can be done anywhere and at any time, eliminating any excuses born out of time or accessibility constraints.

Below are a few additional benefits of bodyweight training:

  • Strengthens muscles
  • Improves health
  • Improves fitness and endurance
  • Less likely to get injuries
  • Burns calories
  • Requires no equipment
  • Convenient
  • Caters to all levels of fitness

But remember, just like any form of exercise, it’s essential to approach bodyweight training correctly to maximize its benefits and avoid potential injuries.

Be sure to include warm-ups, maintain proper form, use variety in your workouts, follow a structured program, and allow adequate recovery time.

woman in a triangle yoga pose in her living room

How can you do bodyweight exercises everyday?

Incorporating bodyweight exercises into your daily routine is a feasible and rewarding endeavor.

To do so, you need to find a consistent schedule that fits into your lifestyle. Start by dedicating a specific slot each day for your workout, preferably early in the morning to increase follow-through, or during a time when you are at your most energetic.

Warming up before the exercise routine is crucial to prepare your muscles and prevent injuries. Focus on maintaining proper form throughout each exercise to maximize the benefits and avoid potential harm.

Vary your workouts to keep them challenging and interesting, avoiding the plateau effect.

It’s also advisable to follow a structured program, which can provide a balanced approach and guide you on the correct sequence and intensity of exercises.

Finally, ensure adequate recovery time between intense workout sessions to avoid overtraining.

Below is the general outline you should follow when utilizing a bodyweight program into your fitness routine:

  1. Warm up before your workout.
  2. Remember your form – form should always be on top of mind when completing any exercise.
  3. Don’t do the same workout every day and either build your own progressive program or follow a program from someone you trust.
    • Be sure not to perform bodyweight exercises of the same movements over and over again or your body will adapt to them and they will no longer be as effective. 
    • Train different muscle groups on different days.
    • Change the volume, intensity, and/or workout style of your workout regimen.
  4. Recover properly to avoid overtraining. This could be as simple as making sure you get enough sleep, not working out intensely every day, and/or mixing in lighter days like pilates, yoga, active stretching, or mobility.
  5. Need some inspiration?  Sign up for my free challenge and you’ll go through a great example of how to properly implement a safe and effective bodyweight routine in less than 30 minutes a day!

With these strategies, you can successfully create a daily routine of bodyweight exercises for your fitness goals.

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How to increase difficulty

Once you’ve begun incorporating bodyweight exercises into your daily routine, you’ll want to make them more challenging as you get stronger and fitter.

Here are a few tips on how to increase the difficulty of your workouts:

  • Make it dynamic – work on increasing speed or adding plyometric movements.
  • Change it to single leg/arm – varies the load on the muscles and adds extra intensity and stability challenges to your workouts.
  • Decrease rest times – reduce the amount of time between sets and reps for increased intensity.
  • Turn it into a circuit – complete multiple exercises one after the other with minimal rest periods in between.
  • Use equipment – add resistance bands, weighted vests, suspension trainer, Empack, or other pieces of simple home gym workout equipment to increase the intensity and challenge your body in new ways.
woman performing a single leg glute bridge off her couch

Conclusion: doing bodyweight exercises everyday can be healthy

Bodyweight exercises offer a convenient way to strengthen and tone your body with minimal need for equipment.

With proper form and technique, you can reap multiple benefits from incorporating them into your daily routine.

To keep it interesting, try different types of exercises, increase the difficulty level, and remember to rest and recover properly.

By following this guidance, you can create a routine that works for you – no matter if your goal is weight loss, weight gain, or to build strength – and allows you to reap the rewards of bodyweight training.

Whether you have time to workout for one hour or just 30 minutes, both can provide you a way to burn calories, feel great, and reach your fitness and health goals.

Now that you are equipped with all the knowledge needed to make your bodyweight workout sessions effective, go ahead and get started!


How many times a week should you do bodyweight exercises?

How many times a week you should do bodyweight exercises depends on the individual. While the frequency can vary based on individual’s fitness levels and goals, it’s generally recommended to engage in bodyweight exercises 3-5 times a week. This allows for ample rest and recovery periods which are essential for muscle growth and preventing injuries.

Do you need rest days from bodyweight workout?

Yes, rest days are essential when doing bodyweight workouts. Bodyweight training is a type of resistance training and rest days are important in order to allow your muscles to recover, repair, and grow stronger. Without adequate rest, you run the risk of overtraining, which can lead to injuries and hinder your progress.

Can I stay in shape with bodyweight exercises?

Absolutely, bodyweight exercises can help you stay in shape. They provide resistance training by using your own body weight, hence, improving strength, flexibility, and balance. When incorporated into a regular fitness routine with variation and proper form, these exercises can effectively maintain physical fitness and overall health.

Can you do bodyweight exercises everyday?

Yes, you can do bodyweight exercises every day. However, it’s important to remember that proper form is key to avoiding injuries and reaping the most benefit from your workout. Additionally, incorporating variety into your routine can help you avoid overtraining and keep your workouts challenging and engaging.

Can you do bodyweight leg exercises everyday?

It’s not recommended to do bodyweight leg exercises every day as your muscles need time to recover and rebuild. Ideally, you should aim for 2-3 times a week with rest days in between, ensuring that you’re not continuously working the same muscle group.

Can you do bodyweight workouts every day?

Yes, you can do bodyweight workouts every day, but it’s important to maintain balance by varying the intensity and type of exercises. Focus on different muscle groups on different days to avoid overworking any particular set, and include ample rest or lighter activity days such as gentle yoga and mobility training for optimal recovery and progress.

Can you do the same bodyweight exercises everyday?

While you can technically do the same bodyweight exercises every day, it’s not generally recommended. Repeating the same exercises can lead to overuse injuries and muscle adaptation which can reduce the effectiveness of your workouts. Instead, it’s best to vary your routine as this will ensure that you’re constantly challenging yourself and seeing progress.

What are some good bodyweight exercises?

Some good bodyweight exercises include push-ups, pull-ups, squats, lunges, planks, and burpees. These exercises work various muscle groups, improve strength and endurance, and can be modified to suit all fitness levels.

Is doing bodyweight exercises everyday bad?

Doing bodyweight exercises every day isn’t necessarily bad, but it’s crucial to have a balanced routine that includes rest days and variety. Overdoing the same exercises without adequate recovery can lead to overuse injuries and hinder fitness progress. So, while daily bodyweight exercises are possible, they should be diversified and balanced with rest and recovery for optimal results and health.

What happens if you bodyweight train every day?

If you bodyweight train every day, you can potentially improve strength, flexibility, and endurance. However, without proper rest days and strategic variation in your routine, you risk overtraining, which can lead to fatigue, injuries, and hindered progress due to muscle adaptation.

How much muscle can you gain by working out with your bodyweight only?

The amount of muscle you can gain from a bodyweight exercise program largely depends on your fitness level, workout intensity, and nutrition. Although it may be challenging to quantify, consistent and varied bodyweight training, coupled with a protein-rich diet, can indeed lead to significant muscle growth and strength gains over time.

Read More on All-Things Fitness Anywhere Tips:

My Wellness Anywhere Toolkit

  • Rocky Mountain Oils – essential oils for energy, stress-relief, immunity, first aid, natural cleaning, better sleep, pain relief, & more!
  • Femme Royale – the most comfortable fitness outfits & my all-time favorite backpack-turns-weightlifting bag, the Empack, perfect at home & anywhere!
  • Trulean – the best travel packets of clean protein powder & wellness-boosting drink mixes.
  • Suspension trainer – a fun & portable piece of workout equipment that enables you to workout in your hotel room or outside in nature!
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  • Pure Wave percussion massager – best percussion massager for releasing trigger points & relaxing muscles, including all the hard-to-reach areas!
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  • Thrive Market – amazing online grocer for stocking up on all your healthy & travelable snacks at a discount!
  • Prep Dish – nutritious meal-planning service that saves you stress, time, & energy and guides you on prepping your entire week in just a couple hours.
  • Cook Once, Eat All Week – all-time favorite cookbook that provides 26 weeks of healthy meal plans that can be prepped & cooked in bulk each week.
  • Just Thrive – the best spore probiotic for keeping your gut health in-check no matter where you are in the world.
  • Expedia – great place to book your wellness travels & accommodations.
  • Viator – best place for booking experiences that compliment your travels.

Want to learn more simple & sustainable wellness tips? Check out My Resources page where you can grab all my best guides & trainings created just for you!

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