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The greatest benefit to bodyweight training is most exercises may be done almost anyplace since all that's needed is adequate floor space. It's both convenient and time efficient.
Whether a individual travels frequently where they don’t have access to weights, doesn’t have gear at home, cant or doesn’t like going to a gymnasium, or simply prefers to train at home or outside, they may still train effectively doing just body weight exercises.
The greatest disadvantage to bodyweight training is resistance progression isn't as aboveboard or as easily measured as with weight training.
As you get stronger and better conditioned you have to increase the resistance you work against during workouts to cause further improvement. Resistance – the force your muscles work against during workout – is the product of an assortment of factors, the two greatest being mass and lever.
Resistance progression with barbells, dumbbells or machines is easy and easy to measure, record, and compare over time. As you get stronger you step-up the weights utilized – the mass – proportionally. The motions (levers encountered) don't vary significantly.
With bodyweight training the mass – your body – doesn't increase in proportion to your strength. If you’re dropping off fat your body is supplying increasingly less resistance, and muscle mass doesn't increase in equal proportion to strength. To gain resistance without resorting to weight belts or vests you have to step-up the lever the muscles are working against. This is achieved by doing progressively more ambitious variations of a workout or progressively more ambitious exercises for every muscle group.
It's conceivable to get exceedingly strong and muscular utilizing body weight workouts alone. A disadvantage of utilizing lever variation rather than weight increase to advance resistance is every new workout is a new skill to be learned and some bodyweight workouts, may at first be as much or more of a skill challenge than a strength challenge.
By comparison, with weights when you've learned and got proficiency in the skill of doing a certain workout you may center more on merely getting stronger.