Why You Shouldn't Abandon Body Weight Exercises (Even When You Love the Barbell)
By Tessa — Lifting heavy and lifting you up. Strength is the whole personality. ·
The Powerlifter’s Confession: Why I Still Do Push-Ups
If you’ve been following me for a while, you know my heart belongs to the barbell. There is nothing—and I mean nothing—that makes me feel more invincible than hitting a PR on my squat or deadlift. I’m currently prepping for my next meet, and my training blocks are heavy, loud, and involve a lot of chalk.
But here’s the secret the 'gym bro' culture often tries to hide: if you want to be strong under a barbell, you have to be strong in your own skin first.
I’ll admit, a few years ago, I fell into the trap of thinking body weight exercises were just for people who didn’t have access to a rack. I thought if it wasn’t weighted, it wasn’t 'real' training. Then, I spent a solid month dealing with a nagging shoulder impingement and realized that while I could move 300 pounds on a deadlift, I couldn't perform a strict, controlled pull-up without my form falling apart. It was a humbling reality check, and honestly? I needed it.
Why Your Body Weight is the Ultimate Resistance
Body weight training isn't just a 'filler' or a warm-up. It’s the ultimate diagnostic tool. When you aren’t using plates to stabilize you or a machine to guide your path, you have nowhere to hide. If your core is weak, your plank will show it. If your glutes aren't firing, your single-leg work will feel like you’re trying to balance on a wet noodle.
Barbell, my golden retriever, is the master of functional movement. He doesn't go to the gym, but he’s basically a walking, barking lesson in mobility and explosive power. We could all take a page out of his book—moving with intention, staying grounded, and knowing when to rest.
The “Tessa-Approved” Body Weight Toolkit
I don’t want you to ditch your heavy sessions. I want you to use body weight moves to enhance them. Here are three movements I force all my online clients to master before we start stacking on the heavy plates.
1. The Tempo Push-Up (Not the 'Speed-Run' Version)
Most people treat push-ups like a race. Stop it. Drop to the floor, take three seconds to lower yourself, pause for a beat at the bottom, and explode back up. If you can’t do that, drop to your knees. There is zero shame in doing a perfect knee push-up; there is a lot of shame in doing sloppy, ego-driven push-ups that put your shoulders in the danger zone.
2. The Bulgarian Split Squat (The Leg Day Destroyer)
I know, I know—everyone loves to hate these. But if you’re a powerlifter struggling with a strength imbalance between your left and right leg, this is your fix. Use your own body weight to master the balance and depth first. Once you can do 12 reps per side with perfect control, then grab a pair of dumbbells. Your squats will thank you.
3. The Dead Bug (For Your Core)
Stop doing 500 crunches. They’re basically just training you to have bad posture. The Dead Bug is the gold standard for teaching your core to stabilize while your limbs move. It translates directly to how you brace under a heavy barbell. If your back arches off the floor during these, you’re moving too fast. Slow it down.
How to Integrate This Without Ruining Your Programming
You don’t need to spend an hour on this. Think of body weight exercises as your 'prehab' or your 'finisher.'
- As a Warm-Up: Spend 10 minutes doing body weight lunges, glute bridges, and bird-dogs. It wakes up the nervous system and gets your joints lubricated.
- As a Finisher: After your main lifts, pick two body weight movements and do three sets of 12-15 reps. It’s a great way to get some extra volume in without frying your central nervous system for the next day.
Strength is About Connection
At the end of the day, strength isn't just about how much weight you can move from Point A to Point B. It’s about the connection you have with your own body. If you can move your own weight with grace, control, and intent, you become a much more dangerous athlete when you finally step under that bar.
I’m 26, I’m working on my second powerlifting meet, and I’m still learning every single day. Some days I feel like a superhero, and some days I feel like I tripped over my own shoelaces (usually while Barbell is watching and judging me). But that’s the deal. We show up, we do the work, and we lift each other up along the way.
Are you incorporating body weight work into your routine, or have you been neglecting the basics? I’d love to hear what’s working for you—or what’s driving you crazy. Drop a comment below or shoot me a DM on Personible. Let’s get after it!