The timeless rules of bodyweight strength training.

1. T H E R U L E S O F
B O D Y W E I G H T
S T R E N G T H T R A I N I N G
B Y: A N D R E W F E R R I L L

2. I N C O R P O R AT E
Y O U R W H O L E
B O D Y
• Learn to use as many
muscles as possible —
even if your current move
focuses on one muscle
group
• Similar in principle to yoga:
• Use your whole body in
every pose to exercise
and tone more efficiently.

3. T H E W O R L D
I S Y O U R G Y M
• The benefit of bodyweight strength train
inis that you don’t need to go to the
gym.
• Squats, lunges, and pushups don’t
require equipment.
• Required equipment can easily be
duped:
• Pull-ups can be done on monkey bars
• Dips can be done on benches or
chairs.
• Opportunities to exercise are
everywhere

4. D I E T I S
E V E RY T H I N G
• This is the #1 rule for any
fitness routine
• Your nutrition will make or
break your results
• Eat healthy fats, maintain a
low carb diet, & get the
right amount of protein.

5. D O N ’ T D O T O O
M U C H T O O FA S T
• Bodyweight strength training
should be treated no differently
than any other exercise regimen.
• Don’t injure yourself via
overexertion
• Track reps and rest periods,
• Increase at a reasonable rate for
your body
• Move slowly: Changes do not
happen overnight.

6. H T T P : / /
A N D R E W F E R R I L L . N E T /