#MondayFitnessMotivation: Body weight training tips

#MondayFitnessMotivation: Body weight training tips

Personal trainer Geoff Sa Joe shares tips and advice on how to get the body you've always dreamed about in our new fitness series. 

#MondayMotivation: Body weight training tips

There is an ongoing debate globally in the fitness arena as to what training style will render the fastest and best results. We all want to look and feel great, sadly not many are prepared to put in the time and effort required to achieve that beach body look.

This new and exciting fitness series is dedicated to encouraging you, the reader, to try all the styles of training and figure out which one works best for you. It might be one or more likely a combination of the different styles out there. Regardless, exercise should not be viewed as boring or another chore, but rather a dedicated time to your general well-being and super stress reliever.

This week fitness professional, Geoff Sa Joe will be looking at body weight training. 

The popularity of body weight training has grown tremendously globally over the last few years, so much so that in 2015 it was rated #1 by the American College of Sports Medicine for the most popular style of training and #2 behind wearable technology in 2016. 

So what's the big fuss about? The goal of body weight training is to build lean muscle mass and strength. Lean muscle keeps the fat at bay. Due to the fact that so many muscles are involved in a movement, body weight training focuses on building functional strength. This will help you in every aspect of your daily life. The mind muscle connectivity needs to be so much stronger when performing a body weight exercise compared to using dumbbells or machines, in turn your core is constantly needing to be engaged in order for the exercise to be effective. This is what makes body weight  training so effective and interesting.  

Here are some facts to consider:

  • A number of muscle groups can be engaged in a single movement, therefore more calories are consumed.
  • Body weight exercises can be performed anywhere.
  • Simple and effective method of training i.e. great time-saver for those time-strapped.
  • Exercises can easily be adjusted to suit your strength e.g If you cannot do a full body Push-up, simply drop your knees to ground.
  • Core is involved in every exercise .
  • Great combination of resistance & cardio training

 There is a huge movement towards what's called " street workout" i.e. calisthenics. These are exercises that showcase what we are capable of doing with just body weight training. The likes of Frank Medrano and Bar Brothers have inspired millions to try calisthenics.

I've always loved body weight training, it just made sense to me and I decided to try calisthenics six months ago, well needless to say, I have not touched a dumbbell in over six months. My physique and fitness has improved like never before - I've been converted!

So whether you're a beginner or gym bunny, give body weight training some serious consideration, you will not regret it.

Here are some examples of body weight exercises:


Push-ups are considered one of the best body weight exercises. They work a number of muscles including your core, triceps, shoulders and chest. Those new to working out can try these beginner-friendly push-ups. Push-up on your knees instead of your feet. Begin the push-up on your hands and knees, with your feet suspended in the air. Make sure your hands are straight, before slowly bending your elbows as you lower your chest to the floor. 

Fitness series - beginner exercise 1
Fitness series: Beginner push-ups


Thanks to celebrities like the Kardashians and Jennifer Lopez many women have become big squat fans. This body weight exercise works your glutes, hamstrings and quadriceps. Start with your feet shoulder width apart, and your toes facing forward. Keep your head and chest upright, and then push your hips back as if you are about to sit on a chair. Make sure you are placing weight on your heels. 

Fitness series - squats start
Fitness series - squats end

About the author

I started hitting the gym from a very early age, purely because I was a small kid. Exercise and sport in general came very natural to me, I loved being active, whether it was cricket, rugby or gym. Strangely enough, I opted to pursue a career in finance & worked in London as an accountant for eight years. I was miserable and my wife pushed me to make the change, well I have never looked back. I’ve been a personal trainer for six years and I have developed my own style of training that’s extremely effective, combining all aspects of exercise.

The best way to get in touch is:

Cell / WhatsApp : 0763229939

Email                     : [email protected]

Facebook             : Geoff Sa Joe

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