Let’s Find Out Exactly What We Are Lifting

Bodyweight exercises are an effective way to build strength, flexibility, and endurance without the need for specialized equipment or a gym membership. Whether you’re a beginner or a seasoned fitness enthusiast, understanding the average resistance weight you’re working with during bodyweight exercises can provide valuable insights into your workout routine.

This article will explore how to calculate the approximate resistance weight for various bodyweight exercises based on common heights and weights of men and women in the United States who work out 1-2 times a week. We will focus on exercises such as push-ups, squats, pistol squats, lunges, split squats, TRX rows, TRX curls, box jumps, squat jumps, and diamond push-ups.

 

Calculating Average Resistance Weight

Calculating Average Resistance Weight: To calculate the average resistance weight for bodyweight exercises, we will consider the following factors: common heights and weights, gender, and the exercise being performed. It’s important to note that these calculations provide rough estimates, and individual variations may exist. So first, let’s delve into each exercise:

Push-Ups: Push-ups primarily engage the chest, shoulders, and triceps. The resistance weight is a percentage of your body weight. On average, men can consider pushing around 60-75% of their body weight, while women can consider around 50-65%.

Men’s Push Up Chart

Push Up Resistance Weight Men

Women’s Push Up Chart

Women's Push Up Resistance Weight

 

  1. Squats: Squats target the muscles of the lower body, including the quadriceps, hamstrings, and glutes. For both men and women, squats can be considered as lifting around 70-85% of their body weight.
  2. Pistol Squats: Pistol squats are an advanced variation of squats that challenge single-leg strength. Men and women can lift around 40-50% of their body weight while performing pistol squats.
  3. Lunges and Split Squats: Lunges and split squats engage the same lower body muscles as squats. Men and women can lift around 40-50% of their body weight for both exercises.
  4. TRX Rows: TRX rows target the back, biceps, and core muscles. Men and women can pull around 40-60% of their body weight during TRX rows.
  5. TRX Curls: TRX curls primarily target the biceps. Men and women can consider curling around 25-35% of their body weight during TRX curls.
  6. Box Jumps: Box jumps focus on explosive lower body power. For both men and women, the weight lifted is equivalent to their body weight during the jump.
  7. Squat Jumps: Similar to box jumps, squat jumps also require explosive lower-body power. During squat jumps men and women can lift around 20-30% of their body weight.
  8. Diamond Push-Ups: Diamond push-ups target the triceps and chest. Men can consider pushing around 60-75% of their body weight, while women can consider around 50-65%.

When All Is Said and Done

Understanding the average resistance weight for bodyweight exercises can be valuable in designing an effective workout routine. By considering the common heights and weights of men and women who work out 1-2 times a week, we can estimate the approximate weight being lifted or pushed during exercises such as push-ups, squats, pistol squats, lunges, split squats, TRX rows, TRX curls, box jumps, squat jumps, and diamond push-ups, and others.

However, it’s important to remember that these calculations provide rough estimates, and individual variations should be considered. As always, consulting with a fitness professional is recommended when starting a new exercise routine.