Right now, everyone is doing bodyweight training. This is excellent, as bodyweight movements are the best exercises you can do for your athleticism.
But there is a caveat to this: Bodyweight movements are the EASIEST exercises to overtrain.
- doing TOO MUCH volume, too many reps, too many sets (you dont need to do hundreds of reps for bodyweight movements to work)
- doing exercises with an excessive range of motion they cant control (going too low in dips, or bodyweight squats, letting their arms dead hang on pullups and come out out the socket)
- pushups with the backs sagging and head dropped
- lunges with their knees turning in
- pullups using their arms biceps more than their back
- momentum driven half reps they dont fully engage any muscle group
- thinking they can train a muscle group EVERY DAY so long as they stick to just bodyweight (reality is you'll overwork that muscle very very quickly)
All of these mistakes add up. Bodyweight training is not immune to being done poorly, and if you're sloppy with your execution, and train to excess...you can create muscle and joint aggravations and potential injury.
How to Avoid this then? ONE key strategy
ALWAYS USE PRISTINE TECHNIQUE
I make this point in the home workout guide...the goal with bodyweight training is not sheer quantity of reps, but QUALITY of those individual reps.
If you cannot do an exercise, then regress it to an easier version.
If you can only manage say, 10 solid reps on sets of pushups, then that is what you stick with.
If you struggle to perform lunges, then do split squats, where your feet stay in the same place and you can prioritize developing proper balance.
Training with bodyweight is no different than training with free weights
-Dont perform movements you're not prepared for
-Dont use weights that are too heavy.
Keep these principles and strategies in mind, and you'll get great results from the home workout guide