Exercise with your own body weight

Träning med kroppsvikt

Below is translated with AI so there might be some strange wordings... :)

Exercising with your body weight is a great way to keep moving, wherever you are. With a home gym, it is of course easier to do ring dips, chins, toes-to-bar, etc., but many training exercises you do with your own body weight can be performed anywhere, from hotel rooms to lunch rooms. But how much do you actually lift when you lift yourself? You might think that the obvious answer is to always lift what you weigh, but it's not that simple. It all depends on which exercise you do and how you perform the exercise itself.

If we take push-ups as an example, you can easily feel the difference if you do them completely flat on the ground or if you e.g. would have the feet a little higher on a chair. A study conducted by M.Duffey and V.Zatsiorsky at The Biomechanics Laboratory, Pennsylvania State University has investigated exactly how different angles in push-ups affect the weight you lift in the push-up.

A fantastic Swedish site called Sport Science , where we often find interesting facts about training, has also written a few lines about this and made a nice graph. Check out their site here

Bodyweight training

In short, it was concluded that if you do push-ups "normally" on a flat floor, you lift 65% of your body weight. So if you weigh, for example, 80 kg, you "lift" 52 kg in the push-up (80 kg x0.65=52 kg). If instead you do the push-ups with your feet on a high table (122 cm high), then you lift a full 76% of your body weight - so on.

Keep an eye out for our blog series and you will be able to read more about different exercises that only involve the body.

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