Bodyweight exercises

Bodyweight exercises need no setup and train the body moving through space, which no machine copies. They are weakest at the two ends: for someone light and strong the load gets too easy, and for a beginner a pull-up or a dip can be too hard to do even once.

Pick the version that fits where you are. Push-ups show the whole ladder: on your knees or with the hands raised, as incline push-ups, they get easier; with the feet raised, as decline push-ups, or with one arm doing most of the work, as archer push-ups, harder. Pike push-ups turn the same press toward the shoulders. If pull-ups are out of reach, the inverted row, band-assisted pull-ups and the assisted pull-up machine bridge the gap. Most core training needs no weight either.

StackUp logs most bodyweight exercises by reps: when you top out your rep range, it suggests more reps instead of more weight. Swimming and the outdoor run are here as well, logged by time and distance, and the ones done on the spot, like planks and jumping jacks, by time alone.