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9 Best Bodyweight Exercises for Muscle Gain

Build muscle anywhere with these 9 go-to exercises.

Christopher Roback
By Christopher RobackMay 18, 2024
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
FACT CHECKED BY Alek Korab
✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Strong sporty fit woman in yellow tank top flexing bicep muscle over gray studio background.
Shutterstock
Christopher Roback
By Christopher RobackMay 18, 2024
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
FACT CHECKED BY Alek Korab
✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Fitness & Workouts

Want to ditch the gym fees and sculpt a muscular physique from the comfort of your own home? Look no further than bodyweight exercises! These powerful moves utilize your own bodyweight as resistance, making them effective, accessible, and adaptable to any fitness level. This guide dives into the top 9 bodyweight exercises recommended by fitness experts, targeting all major muscle groups for a balanced and impressive build. From the king of upper body, the pull-up, to core-strengthening crunches and postpartum-friendly pelvic tilts.

1. Pull-Ups

Bodyweight workout. Athletic pulling up showing back muscle at gym. Muscular man exercise pull up on bar in fitness gym.Shutterstock

Luke Jones, a certified personal trainer and movement coach with over a decade of experience at HERO Movement, shares, "Pullups are often referred to as the king of bodyweight exercises. They build muscle mass through the back and biceps, strengthen the abdomen, and support a more upright posture." He advises beginners to start by practicing hanging from the bar, then "when you're able to hang for 30-60 seconds at a time, from there you can progress to eccentric pullups (slowly lowering down from the top position), band or partner-assisted pullups, and finally, full pullups or chin-ups."

Tina Salicco Jackson, a certified Functional Diagnostic Nutrition Practitioner and fitness competitor, also advocates for pull-ups, noting their ability to work multiple muscle groups and their adaptability for home workouts.

"Known as one of the most effective back exercises, pull-ups strengthen the biceps, forearms, rhomboids, Latissimus Dorsi, middle and lower trapezius muscles," says Christopher Clarke, certified personal trainer. "Pull-ups not only improve posture, but they also give you that chiseled V-shape that accentuates your physical appearance.

Steps:

  1. Stand underneath a pull-up or a secure overhead horizontal bar.
  2. Grab the bar with an overhand grip shoulder-width apart.
  3. Keep your body straight and pull your body upward placing your chin above the bar.
  4. Lower your body back to the starting position and repeat."

Related: I’m a Dietitian and These Are Snacks I Eat Daily

2. Push-Ups

Workout Exercise. Closeup Of Healthy Handsome Active Man With Fit Muscular Body Doing Push Ups Exercises. Sporty Athletic Male Exercising At Beach, Training Outdoor. Sports And Fitness ConceptShutterstock

"Various pushup variations or dips can be effective for building musculature around the chest, shoulders, and triceps," states Jones. He suggests using gymnastic rings to increase the challenge and aid in building shoulder mobility and stability.

Push-ups are "the crème de la crème of upper body work—push-ups strengthen your shoulders, triceps and pectoral muscles. Push-ups also lower the risk of cardiovascular disease and improves posture by strengthening core muscles," says Clarke.

"Steps:

  1. Get down on your hands and knees.
  2. Place your hands slightly outside your shoulder width.
  3. Lock and straighten your legs together.
  4. Lower your body until your elbows are at a 90-degree angle.
  5. Pause and return to starting position. Repeat."

3. Lower Body Exercises

Fitness woman doing pistol squat outdoors.Shutterstock

Jones notes the effectiveness of bodyweight exercises for the lower body, "Simply performing bodyweight squats for high reps can be effective, as can single-leg squats and lunges." He also mentions the importance of plyometric drills such as jumps and bounds for building power.

4. Single Leg Walkout with Push-Up

Sporty woman in grey sportswear, bra and leggings practicing yoga, doing Push ups or press ups exercise, phalankasana, variation of Plank pose, beautiful girl working out at home or in yoga studioShutterstock

Eric Rakofsky, a certified personal trainer at The Kollective gym in Austin, Texas, recommends, “The Absolute Best bodyweight exercise you can do is a single-leg walkout with a push-up. It's like a more sophisticated burpee but with less wear & tear on your body and more beneficial. Perform 10 reps per leg with 1 minute rest for 3 sets.”

Related: Woman Lost 44 Pounds with These Simple Habits You Can Do Today

5. Squats

Confident young sportswoman outdoors at the seaside, doing squatsShutterstock

Christopher Clarke, a certified personal trainer, regards squats as the cornerstone of lower body exercises. "Squats strengthen glutes, quadriceps, hamstrings, and abdominal muscles, helping improve balance and preventing back pain," he explains.

"Simply performing bodyweight squats for high reps can be an effective way to build muscle, as can single-leg squats and lunges," says Jones. Says Clarke: "The cherry of lower body exercises, squats strengthen glutes, quadriceps, hamstrings, and abdominal muscles. Squats help improve balance, strengthen core muscles and prevent back pain.

Steps:

  1. Stand with feet shoulder-width apart.
  2. Push your hips back.

As if you are sitting down on a chair.

  1. Bend your knees, while keeping your back straight, knees behind your toes and face forward.
  2. Squat until your hips are level with your knees and return to starting position. Repeat."

6. Lunges

Pensive concentrated man in sportswear doing lunges, stretching, while having workout on pier, near the sea. Outdoors.Shutterstock

Clarke continues, "Lunges target the gluteal, hamstring, hip, and calf muscles, building lean muscles and strengthening large lower-body muscle groups.

Steps:

  1. Start in a standing position, legs shoulder-width apart.
  2. Extend your arms to the side with palms facing your body.
  3. Take one step forward 2-3 feet and descend until back and front legs are at a 90 degree angle, hold position and then return to the starting lunge position. Repeat."

7. Crunches

Sports and healthy lifestyle. Young man doing crunches on the ocean beach.Shutterstock

"Considered one of the best exercises to develop and strengthen your abdominal muscles, crunches target the oblique, rectus and transverse abdominis muscles. They improve posture, lower back pain and boost mobility. Crunches can help develop well-defined abdominal muscles and build a six-pack," says Clarke:

"Steps:

  1. Lie down on your back.
  2. Place your legs together, bend your knees and plant your feet on the floor.
  3. Place your hands crossed on your chest.
  4. Curl up and forward lifting shoulders and head off the floor.
  5. Hold the top position and return to the floor. Repeat."

8. Pelvic Tilts

Fitness woman doing hip workout exercise on a stadium. fitness girl in sportswear exercising, doing pelvic muscle exercisesShutterstock

Leslie Ann of LeslieAnn Fit, a personal fitness trainer specializing in postpartum fitness, emphasizes exercises for new mothers, like pelvic tilts. "This exercise engages your core muscles including your abdomen and pelvic floor," says Leslie Ann. "By engaging and activating your transverse abdominal muscles, you stabilize your core and help improve muscle tone to the tummy area. Thus increasing overall muscle gain to the core and abdominals - important for postpartum recovery and return to fitness. To start this exercise, lie on your back with knees bent and feet flat on the floor. Belly breathe in and on the exhale press your lower back into the floor by shifting your pelvis upward. Then, pull your navel to your spine and hold for a few seconds (this activates the deep core muscles). Belly breathe in and slightly arch your back by moving your pelvis into the floor. Repeat for 10-15 reps in a slow and controlled manner."

Related: 3 Easy Steps That Will Help Anyone Lose Weight and Look Great

9. Bird Dogs

Beautiful woman doing bird dog yoga pose and stretching her body at the park in the morning, healthy lifestyle and activity conceptShutterstock

"This exercise contributes to strengthening and toning your core muscles, including the abdominals," says Leslie Ann. "They activate and engage these muscles without adding too much pressure to the pelvic floor or the weakened core muscles. To perform a bird, start on your hands and knees, ensuring your hands are directly below your shoulders and knees below hips. Belly breathe in and on the exhale, pull your navel to your spine. Keeping a neutral spine position, inhale while keeping your navel pulled towards the spine and extend your right arm forward and your left leg backward at the same time. Hold for a few seconds and exhale towards the starting position, ensuring you keep your navel pulled towards your spine. repeat on the opposite side for a total of 10-15 reps per side in a slow and controlled manner. Feel free to incorporate a light dumbbell to add intensity to this exercise and work those core muscles!"

💪🔥Body Booster: Pull-ups not only improve posture, but they also give you that chiseled V-shape that accentuates your physical appearance.

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Fitness & Workouts

9 Best Bodyweight Exercises for Muscle Gain

Strong sporty fit woman in yellow tank top flexing bicep muscle over gray studio background.
Shutterstock
Christopher Roback
By Christopher RobackMay 18, 2024
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
FACT CHECKED BY Alek Korab
✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Want to ditch the gym fees and sculpt a muscular physique from the comfort of your own home? Look no further than bodyweight exercises! These powerful moves utilize your own bodyweight as resistance, making them effective, accessible, and adaptable to any fitness level. This guide dives into the top 9 bodyweight exercises recommended by fitness experts, targeting all major muscle groups for a balanced and impressive build. From the king of upper body, the pull-up, to core-strengthening crunches and postpartum-friendly pelvic tilts.

1. Pull-Ups

Bodyweight workout. Athletic pulling up showing back muscle at gym. Muscular man exercise pull up on bar in fitness gym.Shutterstock

Luke Jones, a certified personal trainer and movement coach with over a decade of experience at HERO Movement, shares, "Pullups are often referred to as the king of bodyweight exercises. They build muscle mass through the back and biceps, strengthen the abdomen, and support a more upright posture." He advises beginners to start by practicing hanging from the bar, then "when you're able to hang for 30-60 seconds at a time, from there you can progress to eccentric pullups (slowly lowering down from the top position), band or partner-assisted pullups, and finally, full pullups or chin-ups."

Tina Salicco Jackson, a certified Functional Diagnostic Nutrition Practitioner and fitness competitor, also advocates for pull-ups, noting their ability to work multiple muscle groups and their adaptability for home workouts.

"Known as one of the most effective back exercises, pull-ups strengthen the biceps, forearms, rhomboids, Latissimus Dorsi, middle and lower trapezius muscles," says Christopher Clarke, certified personal trainer. "Pull-ups not only improve posture, but they also give you that chiseled V-shape that accentuates your physical appearance.

Steps:

  1. Stand underneath a pull-up or a secure overhead horizontal bar.
  2. Grab the bar with an overhand grip shoulder-width apart.
  3. Keep your body straight and pull your body upward placing your chin above the bar.
  4. Lower your body back to the starting position and repeat."

Related: I’m a Dietitian and These Are Snacks I Eat Daily

2. Push-Ups

Workout Exercise. Closeup Of Healthy Handsome Active Man With Fit Muscular Body Doing Push Ups Exercises. Sporty Athletic Male Exercising At Beach, Training Outdoor. Sports And Fitness ConceptShutterstock

"Various pushup variations or dips can be effective for building musculature around the chest, shoulders, and triceps," states Jones. He suggests using gymnastic rings to increase the challenge and aid in building shoulder mobility and stability.

Push-ups are "the crème de la crème of upper body work—push-ups strengthen your shoulders, triceps and pectoral muscles. Push-ups also lower the risk of cardiovascular disease and improves posture by strengthening core muscles," says Clarke.

"Steps:

  1. Get down on your hands and knees.
  2. Place your hands slightly outside your shoulder width.
  3. Lock and straighten your legs together.
  4. Lower your body until your elbows are at a 90-degree angle.
  5. Pause and return to starting position. Repeat."

3. Lower Body Exercises

Fitness woman doing pistol squat outdoors.Shutterstock

Jones notes the effectiveness of bodyweight exercises for the lower body, "Simply performing bodyweight squats for high reps can be effective, as can single-leg squats and lunges." He also mentions the importance of plyometric drills such as jumps and bounds for building power.

4. Single Leg Walkout with Push-Up

Sporty woman in grey sportswear, bra and leggings practicing yoga, doing Push ups or press ups exercise, phalankasana, variation of Plank pose, beautiful girl working out at home or in yoga studioShutterstock

Eric Rakofsky, a certified personal trainer at The Kollective gym in Austin, Texas, recommends, “The Absolute Best bodyweight exercise you can do is a single-leg walkout with a push-up. It's like a more sophisticated burpee but with less wear & tear on your body and more beneficial. Perform 10 reps per leg with 1 minute rest for 3 sets.”

Related: Woman Lost 44 Pounds with These Simple Habits You Can Do Today

5. Squats

Confident young sportswoman outdoors at the seaside, doing squatsShutterstock

Christopher Clarke, a certified personal trainer, regards squats as the cornerstone of lower body exercises. "Squats strengthen glutes, quadriceps, hamstrings, and abdominal muscles, helping improve balance and preventing back pain," he explains.

"Simply performing bodyweight squats for high reps can be an effective way to build muscle, as can single-leg squats and lunges," says Jones. Says Clarke: "The cherry of lower body exercises, squats strengthen glutes, quadriceps, hamstrings, and abdominal muscles. Squats help improve balance, strengthen core muscles and prevent back pain.

Steps:

  1. Stand with feet shoulder-width apart.
  2. Push your hips back.

As if you are sitting down on a chair.

  1. Bend your knees, while keeping your back straight, knees behind your toes and face forward.
  2. Squat until your hips are level with your knees and return to starting position. Repeat."

6. Lunges

Pensive concentrated man in sportswear doing lunges, stretching, while having workout on pier, near the sea. Outdoors.Shutterstock

Clarke continues, "Lunges target the gluteal, hamstring, hip, and calf muscles, building lean muscles and strengthening large lower-body muscle groups.

Steps:

  1. Start in a standing position, legs shoulder-width apart.
  2. Extend your arms to the side with palms facing your body.
  3. Take one step forward 2-3 feet and descend until back and front legs are at a 90 degree angle, hold position and then return to the starting lunge position. Repeat."

7. Crunches

Sports and healthy lifestyle. Young man doing crunches on the ocean beach.Shutterstock

"Considered one of the best exercises to develop and strengthen your abdominal muscles, crunches target the oblique, rectus and transverse abdominis muscles. They improve posture, lower back pain and boost mobility. Crunches can help develop well-defined abdominal muscles and build a six-pack," says Clarke:

"Steps:

  1. Lie down on your back.
  2. Place your legs together, bend your knees and plant your feet on the floor.
  3. Place your hands crossed on your chest.
  4. Curl up and forward lifting shoulders and head off the floor.
  5. Hold the top position and return to the floor. Repeat."

8. Pelvic Tilts

Fitness woman doing hip workout exercise on a stadium. fitness girl in sportswear exercising, doing pelvic muscle exercisesShutterstock

Leslie Ann of LeslieAnn Fit, a personal fitness trainer specializing in postpartum fitness, emphasizes exercises for new mothers, like pelvic tilts. "This exercise engages your core muscles including your abdomen and pelvic floor," says Leslie Ann. "By engaging and activating your transverse abdominal muscles, you stabilize your core and help improve muscle tone to the tummy area. Thus increasing overall muscle gain to the core and abdominals - important for postpartum recovery and return to fitness. To start this exercise, lie on your back with knees bent and feet flat on the floor. Belly breathe in and on the exhale press your lower back into the floor by shifting your pelvis upward. Then, pull your navel to your spine and hold for a few seconds (this activates the deep core muscles). Belly breathe in and slightly arch your back by moving your pelvis into the floor. Repeat for 10-15 reps in a slow and controlled manner."

Related: 3 Easy Steps That Will Help Anyone Lose Weight and Look Great

9. Bird Dogs

Beautiful woman doing bird dog yoga pose and stretching her body at the park in the morning, healthy lifestyle and activity conceptShutterstock

"This exercise contributes to strengthening and toning your core muscles, including the abdominals," says Leslie Ann. "They activate and engage these muscles without adding too much pressure to the pelvic floor or the weakened core muscles. To perform a bird, start on your hands and knees, ensuring your hands are directly below your shoulders and knees below hips. Belly breathe in and on the exhale, pull your navel to your spine. Keeping a neutral spine position, inhale while keeping your navel pulled towards the spine and extend your right arm forward and your left leg backward at the same time. Hold for a few seconds and exhale towards the starting position, ensuring you keep your navel pulled towards your spine. repeat on the opposite side for a total of 10-15 reps per side in a slow and controlled manner. Feel free to incorporate a light dumbbell to add intensity to this exercise and work those core muscles!"

💪🔥Body Booster: Pull-ups not only improve posture, but they also give you that chiseled V-shape that accentuates your physical appearance.

Fitness & Workouts

5 Strength Training Exercises That Build Muscle

Powerful young woman on a gray background, happy, muscles, flexing, biceps
Shutterstock
Leah Suzanne
By Leah SuzanneMay 02, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

No time to go to the gym, no problem! There are exercises you can do at home – no weights required – to build muscle and burn fat. Karen Rodriquez is a personal trainer, a stage four cancer survivor, and the creator of the Pure Steel Ab Roller. She recently revealed her five go-to strength training moves to build muscle. “Bodyweight exercises are great, especially for people working out at home, those traveling, or anyone wanting to master basic moves,” she says. “These moves can be done anywhere, require zero equipment, and can be modified for beginners or amped up for advanced athletes. If you’re consistent and push yourself with time under tension, reps, and clean form, you will build muscle and strength—no gym necessary.”

Bodyweight Squats

Portrait of two young active girls in fitness clothes doing exercises for squatting with trampoline during training in gym.Shutterstock

Bodyweight squats are a practical exercise, according to Rodriquez. “When done correctly and in higher repetitions or with slow tempos and pauses, they strengthen your quadriceps, glutes, and hamstrings. To make squats harder, try adding jumps, pulses at the bottom, or single-leg squats,” she says.

Push-Ups

Shot of a beautiful athlete woman doing push ups in an abandoned building.Shutterstock

Push-ups are one of the best exercises for upper body strength. “They mainly work your chest, shoulders, triceps, and core. Focus on your form instead of the number of push-ups you do. Keep a straight line from your head to your heels and keep your elbows close to your body. This helps you get the most out of the exercise and avoid injury,” she recommends.

Prisoner Squats

A young asian woman does prisoner squats at the gym. Hands on the back of the neck. Wearing a black crop top and fitness gloves. Training legs and lower body.

Shutterstock

Prisoner squats are similar to regular squats, but you place your hands behind your head. “This variation helps with your posture and balance while also working your upper back more. With your hands in this position, you will keep your chest open and upright, which engages your lower body,” she explains.

Floor Glute Bridge

Young athletic woman lifting her hips while doing glute bridge exercise on the floor at home.Bridge Your Way to Better Back Health​Shutterstock

The glute bridge targets the glutes and strengthens your lower back. “To do it right, press through your heels and squeeze your glutes at the top. Hold the position briefly to further activate your glutes and hamstrings. For an extra challenge, try adding pulses or single-leg glute bridges,” she suggests.

Bodyweight Dips

Woman exercising working out triceps and biceps doing dips with own bodyweightShutterstock

Dips are great for your triceps, chest, and shoulders. “You don’t need special equipment; you can use a sturdy chair or step instead of parallel bars. To do dips properly, lower your body slowly and press up through your hands. This keeps tension on your muscles and protects your joints,” she concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

7 Ultimate Strength Exercises by Ironman Star Jennifer Rulon

Jen_Rulon1
coachjenrulon/Instagram
Jen Rulon
By Jen RulonMay 19, 2024
Jen Rulon
Triathlon Coach, Owner of JenRulon.com
15-time Ironman triathlete, Jen Rulon is a fitness expert, author, accountability coach, and motivational speaker.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

As 15x Ironman, I know a thing or two about strength training, and now want to share it with you. First, a bit about my journey, so you know who I am and what I can do: I received my education in a Master's Degree in Science with an emphasis in Exercise Science from the Univesity of Texas in San Antonio. Before receiving my Master's Degree, I participated in 4 Ironman Triathlons, a 2.4-mile swim, a 112-mile bike, and a 26.2-mile run, but I wanted to learn more about the "why" and the "how" through knowledge. While getting my Master's Degree, I didn't have the time to train for an Ironman Triathlon. I found CrossFit, participated in it, and coached it with a Level I Certification. CrossFit kept me sane while I was getting my degree at 40 years old. I needed to move, but I needed something quick and to the point. CrossFit did that for me.

During CrossFit, I learned so much about form, strength, and movement that I could take this knowledge to the clients I worked with then and now. After graduating, I returned as an athlete and accomplished 11 more Ironman Triathlons, including achieving my 28-year-old dream, the Ironman World Championship in Hawaii in 2017, while I started my business, JenRulon.com.

Where it gets good is learning about my knowledge of strength during my Ironman Triathlon training and beyond, as so many triathletes will push the strength training aside. My goal with my triathletes and runners is to keep the muscle on as long as possible before heading into the heavy specific training for a race.

As I have retired from the sport of triathlon as an athlete, I now focus on my strength training, surfing, walking, and riding the beach cruiser around my town in Costa Rica. I have never felt more confident, muscular, and fit heading into the second part of my life as a 52-year-old woman. And now, I get to share this with others on their journey of change. Here are 7 proven strength training exercises to get you fit.

1. Why Strength Training is Key to a Strong Body

,Female,Athlete,Dumbbells,weights,lifting,gym,exerciseShutterstock

Did you know that after 30, we will start losing our muscle mass by 3 - 8% per decade? But after 60 years old, the rate of muscle mass decreases at a higher rate.

Strength exercises are crucial for health for several reasons:

  1. We want to improve our muscle strength and tone to protect our joints from injury.
  2. We need to maintain balance and flexibility, especially as we age because we want to do what we should be able to do. For example, get on the floor with our grandkids or push ourselves off the floor from playing with the grandkids.
  3. Strength training will improve weight management; as you gain more muscle, your body will burn more calories at rest.

2. Here's How to Get Ready for Strength Training

Gym customer is getting advice and suggestion from her personal trainer for exercising plan program and getting her evaluation chart from sample blood test for her workout progress conceptShutterstock

Like the start of any exercise, ensure you get approval from a doctor or health care professional. Make sure you are comfortable with the equipment in the gym. If you are not, hire a coach or a personal trainer who can guide you to the equipment and help you make sure you have the proper form. If you are new, you want to avoid putting heavy weight on a poor form. Speaking of which, make sure you go lighter when you are starting. If you did weights in high school, understood the body mechanics, and could do a PR deadlift, good for you, but that was 20 years ago. Many clients will start too heavy too soon and then have problems sitting on the toilet or a chair or picking up their child and not want to work out again. My last thought is to add variety to your strength exercises. There are many forms of squats, which we will discuss below, and there are many pieces of equipment, from dumbbells, kettlebells, barbells, machines, weighted medicine balls, bands, and even your body weight.

Related: 10 Training Tips I Wish I Knew Earlier, by an Expert Fitness Coach

3. Squats are the First Strength Training Exercise I Recommend

Hispanic woman doing squats on a bench by the oceanShutterstock

One of my favorites, and many other coaches and personal trainers, are squats. And it is not just bodyweight squats; there are so many options for squats: back squats with a barbell, front squats with a barbell, kettlebell squats, dumbbell squats, overhead squats, sissy squats, box squats, and curtsy squats, to name a few. Want me to keep going? You get my point.

Let me explain how to do a bodyweight squat or an air squat, as working on your form is essential to your success.

  1. Make sure your feet are shoulder-width apart, your head is in a neutral position, and your eyes look forward.
  2. As you descend into a squat, ensure your shoulders, hips, toes, and knees are aligned.
  3. When you "sit back," like sitting in a chair, your body weight will shift into your heels.
  4. Keep the chest and upper body neutral or with a slight arch.
  5. Ideally, we want your quadriceps parallel to the ground, but do what is best for you now.

Now, let's talk about why squats. When doing squats, you will be focusing on the lower body muscles such as the gluteus maximus, minimus, medius (aka butt), quadriceps, hamstrings, adductors, hip flexors, and calves. There are many significant benefits that squats can do for you:

  1. Squats will give you strong glutes, which can help with cardiovascular activities such as walking, running, cycling, hiking, and surfing but are helpful for everyday life. See #2.
  2. Squats are also suitable for everyday life, such as pushing a stroller, picking yourself off the ground, or getting out of the car, especially as we age.
  3. Squats can help you strengthen your bones, which can help lower your risk of osteoporosis.

4. Romanian Deadlifts

Strong woman exercising with heavy weights. Fit female doing deadlift workout with barbell in old warehouse.Shutterstock

The "RDL" is working the posterior chain, such as your hamstrings, lower back, and glutes. In the RDL deadlift exercise vs. a deadlift from the ground, you will start with weight (bar, kettlebell, or dumbbells) standing straight up, and then you will lower the weight while hinging at the hip.

Related: I Lost 130 Pounds With Help From Indoor Cycling and Here's How You Can, Too

5. Push-ups

Shot of a beautiful athlete woman doing push ups in an abandoned building.Shutterstock

The muscles used for push-ups are chest, shoulders, triceps, biceps, upper and lower back. Push-ups are a great overall body movement for all types of tasks to do in everyday life. Push-ups can be done anywhere on the floor, on a bench, on a wall, or on a stability ball if you are that talented!

6. Shoulder to Overhead Movement

Close-up of a Muscular Shirtless Man Lifting Heavy Barbell and Doing Military Press Bodybuilding Exercise in the Industrial Gym Building.Shutterstock

The muscles used for a strict or military press are the deltoid, tricep, pectorals, and serratus anterior. Strict press is a fantastic exercise for improving your long-term shoulder health, which is good for picking up the kids and grandkids and pushing a lawn mower.

7. Bench Press

Young sports woman is working out in gym. Doing the bench press during training.Shutterstock

The muscles used for a bench press are the pectoral muscles (chest), triceps, and delts (shoulders). You can do bench press with dumbbells or a barbell. If you are at home and don't have either, you can utilize canned goods or 1 lb water bottles, and if you don't have a bench, you can always do a floor press.

8. Pull-ups

Athletic woman training on horizontal bar in gym pull upsShutterstock

The muscles are the trapezius (back), deltoids, pectoralis major (chest), triceps, and latissimus dorsi. Pull-ups are hard for many people, and if you can do strict pull-ups, place some weights between your feet or knees and start slow. If you can not do a strict pull-up, do a negative pull-up with your grip pronated (hand on top of the bar), chin over the bar, and slowly lower yourself for at least 10 - 20 seconds.

9. Dumbbell Rows

Attractive woman in 30s doing one arm dumbbell rows in modern bright fitness center. Toned image.Shutterstock

The muscles used for dumbbell rows are the trapezius, rhomboids, latissimus dorsi, deltoid (posterior), and bicep brachialis. When doing the dumbbell rows, you want to ensure that you pull with the scapula and use your whole body. Dumbbell Rows are a beneficial movement to strengthen the back.

10. Bonus! Core Work!

Attractive young woman doing sit up exercise with machine at the gym.Shutterstock

Working on your abs/core is tricky because sit-ups are only for some. For example, an athlete with back issues may be unable to do sit-ups, so a different type of ab workout needs to be given to them. There are many exercises out there for the core, such as sit-ups, front planks, side planks, dead bugs, bicycle crunch, V-Ups, mountain climbers, and hollow holds, to name a few.

Related: I’ve Tried Nearly Every Diet and This is the #1 Best for Weight Loss For Me

11. Common Mistakes to Avoid

Beautiful sporty woman drinking water while sitting on exercise mat with a cityscape and river behinde her.Image is intentionally toned.Shutterstock

We addressed some mistakes that people should avoid when starting strength training, but here are a couple of mistakes that people should avoid for long-term growth in and out of the gym.

  1. Increasing your weights too fast: Many people may go into the gym and "remember" the time they had a PR squat or deadlift, which may have been in high school and will try to start with that mentality immediately. Slow down, friends! As a coach or a trainer, we want to improve your strength gradually. You don't lose your strength overnight or gain it overnight.
  2. Time To Recover: Rest is vital, whether having a day off during the week or taking time off between upper and lower body days. Make sure you schedule a day off during the week. Contact a coach or personal trainer if you are still determining when to take it off.
  3. Improper Technique: Proper form can make or break you during strength training. It may look different if you have poor form and try adding weights to it. Make sure you work with someone who knows how to teach the form or watch videos that can show you how to do the form correctly. If you have a friend who can film you, you can also give yourself feedback or show your coach or personal trainer.
  4. Overtraining: Many do this. Many fail. When an athlete, runner, or fitness enthusiast doesn't recover after tough sessions, this can lead to injury, sickness, poor performance, and fatigue.

12. Final Word From the Expert

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I can't emphasize the importance of strength training for the everyday human, athlete, Mom, Dad, and Grandparents. Yes, I was the triathlete who avoided it because I didn't have "time" for it. Looking back, I wish I had understood the importance of it, not just for the triathlon space but for the longevity of living. In the last couple of years, society is understanding the importance of strength training. Women genuinely understand the importance of strength training, especially those going into "the change" of perimenopausal and menopause. And no, women will not get bulky for strength training, especially if you have a nice blend of cardiovascular work such as skiing, walking, running, swimming, cycling, or surfing and strength training. The body will "balance" it with good nutrition and mindset.

💪🔥Body Booster: Make sure you go lighter when you are starting. Many people will start too heavy too soon and then have problems sitting on the toilet or a chair or picking up their child and not want to work out again.

Jen Rulon's transformation from a 15x Ironman triathlete to an everyday healthy human unfolded through a blend of strength training, walks, healthy eating, meditation, surfing, journaling, setting boundaries, and embracing life in Costa Rica, embodying her passion for fitness and authentic living.

Fitness & Workouts

5 Best Bodyweight Exercises To Lose Your Belly Overhang in 30 Days

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Jamie Maitland
By Jamie MaitlandOct 14, 2024
Jamie Maitland
Certified Holistic Nutritionist, Elite Fitness Instructor, and Multidimensional Health Coach
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Bodyweight exercises are a great way to help reduce belly fat however—just to keep things real—what you eat also plays a huge roll so be mindful of your food choices as well! One of my favorite things about body weight exercises is the convenience—you can literally do them anywhere, at home, in the park, or even at the gym. You now have zero excuses to not get a workout in as they require no equipment.

Bodyweight Exercises Increase Heart Rate, and Help Burn Calories

Side note: bodyweight exercises can help engage multiple muscle groups, which helps not only with fat loss but also with building strength and stamina. When doing bodyweight exercises, you’re not just working your core; you're also getting your heart rate up, which is a key factor when wanting to burn calories.

RELATED: This Fitness Coach Walked 60 Minutes Every Day for a Month: The Results Shocked Him

Opt for High-Intensity Movements to Melt Fat

There are so many different styles of body weight exercises. But if you are looking especially to help melt belly fat, high-intensity movements can lead to a greater calorie burn even after your workout is done.

There Are Other Benefits of Them Aside From Blast Belly Fat

Before we get into these workout examples, I just want to remind you not to underestimate the benefits of these simple bodyweight exercises. First off, they really help with muscle coordination—these exercises require you to stay balanced and engage multiple muscle groups at once. This not only builds strength but also improves your neuromuscular control, which can boost your overall athletic performance. It's a win-win!

They Are Also Sustainable

And don’t forget about sustainability— Since bodyweight exercises don’t need any gym memberships or equipment, you can easily fit them into your lifestyle and hopefully sustain it as your new normal. This is super important for maintaining your fitness routine and keeping off any extra weight. Here are my top bodyweight exercises for losing belly fat.

RELATED: I Help Women Over 35 Lose Weight: 9 Eating Errors You Must Stop Today

Plank

  • How to Do It: Start in a push-up position but rest on your forearms instead, with elbows under your shoulders (no seriously though, form in everything). Keep your body in a straight line from head to heels, and engage your core to keep your hips level.
  • Muscles Worked: This one mainly targets your core—think abs and obliques—but it also works your shoulders, back, and glutes. You’re welcome.
  • Tip: Try to hold for 30 seconds to a minute. If you're just starting, you can drop to your knees for an easier version. Focus on keeping that straight line! Close your eyes if it helps.

Mountain Climbers

  • How to Do It: Start in a plank position. Drive your right knee toward your chest, then quickly switch to bring your left knee forward. Keep alternating at a steady pace. If you want to target more waistline, try driving your knee towards your opposite elbow (alternating the twisted mountain climbers)
  • Muscles Worked: This move works your core and hip flexors, gives your shoulders a workout, and gives you a great cardio boost.
  • Tip: Start with 30 seconds of nonstop movement, and keep your core tight to avoid letting your hips rise too high.

Squats and Squat Jumps

  • How to Do It: Stand with your feet shoulder-width apart. Lower your body by bending your knees and pushing your hips back like you're sitting in a chair. Keep your chest lifted and back straight, then return to standing. When you feel confident, add an explosive jump to this move.
  • Muscles Worked: Squats mainly hit your quads, hamstrings, and glutes while also engaging your core for stability.
  • Tip: Go for 10-15 repetitions. Make sure your knees don’t go past your toes, and keep your weight in your heels!

RELATED: I'm a Personal Trainer and These 5 Moves Banished My Clients' Bat Wings in Weeks

Half Burpees

  • How to Do It: Start standing tall. Drop into a squat, place your hands on the ground, and kick your feet back into a plank position, then jump your feet back to the squat and explosively jump up. I know these are not everyone's favorite however, they work!
  • Muscles Worked: This full-body move targets your chest, arms, legs, and core, and it really gets your heart rate up.
  • Tip: Begin with 5-10 reps. Focus on your form—speed will come with practice!

Bicycle Crunches

  • How to Do It: Lie on your back with your hands behind your head and lift your legs to a tabletop position. Bring your right elbow to your left knee while extending your right leg. Switch sides in a pedaling motion. Doing this right is super important! Don’t just mindlessly whale your legs around. Think about what you're doing and execute accordingly.
  • Muscles Worked: This one really engages your abs and obliques, making it great for targeting that belly area.
  • Tip: Aim for 15-20 reps on each side, focusing on controlled movements to really feel the burn.

RELATED: I Lost 30 Pounds in 6 Months Just by Walking: Here's How

Be Consistent

Bodyweight exercises can really be a game changer for reducing belly fat, especially with the workouts mentioned above. You’ll not only be working on your core but also getting your heart rate up, which is key for burning those calories. Plus, they’re fun and can be done anywhere, so there’s no excuse not to give them a shot! If you’re reading this, consider it your sign to — TAKE ACTION— it's one thing to read about these exercises and know what to do, but it’s a whole other scenario to actually act on it. Reminder: consistency is key—try to include these exercises regularly, and don’t hesitate to challenge yourself as you get stronger. Enjoy the process! And if you enjoyed this article, take advantage of these 31 Fitness Tips Every Beginner Needs to Look Sexy, According to Coaches.

Fitness & Workouts

4 Strength Moves to Transform Your Body in 30 Days, Says Expert

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Leah Groth
By Leah GrothJan 03, 2025
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Leah Groth has decades of experience covering all things health, wellness and fitness related.
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We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Are you ready to achieve all of your fitness goals in 2025 but aren’t sure what exercises to do? Keep it simple, urges one expert. Luisana Carrero is a nutrition coach and social media influencer who knows how to lose weight and keep it off from personal experience. In fact, she ended up losing 28 pounds in 4 months. In a new post, she reveals that a few targeted exercises can help transform your figure. “If I could only choose 4 exercises to dramatically change your shape, these are your picks,” she says. “Here they are!”

These Exercises Target Multiple Muscle Groups at Once

What makes these four exercises great to add to your routine? “These are super effective because they target multiple muscle groups at once,” she explains. What makes them so great? They work by “helping you build strength, burn more calories and transform your body composition,” Louisiana says in her post.

RELATED: She Lost 45 Pounds in Her Garage by Doing These 3 Things

Squats

The first exercise she recommends? Squats, “any variation,” she says. “They work your quads, glutes, and hamstrings while improving mobility and overall strength.” Her go-tos are: “Back Squats, Front Squats & Bulgarian Split Squats.”

Pull-Ups or Lat Pulldowns

Next up are pull-ups or lat pulldowns. “Amazing for building upper body strength, target your back, shoulders, and biceps. They help create a strong V-shape (giving the illusion of a smaller waist,” she says.

RELATED: 10 Reasons Walking Burns More Fat Than Running, “Your Body Actually Prefers It”

Bench Press or Push-Ups

The third option of exercises? Bench press or push-ups. “These are great for working you chest, shoulders, and triceps while also engaging your core,” she says.

Deadlifts or RDLs

She also does deadlifts or Romanian deadlifts (RDLs). “Builds strength in your back, glutes, hamstrings and core. This is one of the best exercises for building strong, toned legs and glutes,” she says.

RELATED: This Coach Lost 100 Pounds Without Dieting by Focusing on These 4 Basic Rules

Do Them 2 to 3 Times a Week

How often should you do these exercises? “Aim to include each of these exercises 2-3 times per week in your workout routine,” she recommends, adding that they can be done with either dumbbells or barbells. “Just remember: Master proper form first. Gradually increase the weight every other week to continue challenging your muscles. For fat loss, pair these with eating in a calorie deficit and watch your body transform.” And if you enjoyed this article, don't miss these 3 Simple Stretches Made This Coach More Flexible in 2 Weeks.

Nutrition & Diet

116-Pound Ozempic Weight Loss: 7 Key Mistakes

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She Lost 115 Pounds on Ozempic After Experiencing These 8 Surprising Side Effects
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Leah Suzanne
By Leah SuzanneMay 08, 2025
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Are you standing in your own way of losing weight on a GLP-1 weight loss drug? Brittany Ainsworth is a weight loss warrior who has dropped 116 pounds on a weight loss drug. In a new social media post, she reveals a few mistakes people make while on them, which prevent them from losing weight. “7 surefire ways to derail your Ozempic/Mounjaro, GLP-1 journey. Speaking from experience as someone down 116 pounds on one so far.”

Overeating

If you are eating the same amount of food while on a weight loss drug, it will prevent you from dropping pounds. “Relying solely on Ozempic while continuing to overeat with the assumption that the medication will handle everything can seriously stall your progress,” she says.

Skipping Meals

Alternately, if you miss meals, it will have repercussions. “Skipping meals or drastically undereating may seem like a shortcut to faster weight loss, but it can actually slow your metabolism and leave you feeling fatigued and unmotivated,” she says.

Not Exercising

Failing to exercise is another common mistake. “Avoiding regular physical activity limits the overall effectiveness of Ozempic, as exercise plays a crucial role in weight management and metabolic health,” she writes.

Not Following Directions

Make sure to follow directions. “Disregarding our healthcare provider’s instructions—such as skipping doses, missing follow-ups, or adjusting the medication on your own—can lead to poor results and unwanted side effects,” she adds.

Not Eating the Right Food

Not eating healthy food can also derail your progress. “Consuming too many processed or high-sugar foods can overwhelm your body’s ability to regulate blood sugar and diminish the appetite-control benefits of Ozempic,” she says.

Drinking Alcohol

You might want to put down the botte. “Drinking alcohol excessively not only affects blood sugar balance but can also lead to impulsive eating and poor dietary decisions,” she says.

Not Being Patient

The last way to derail your weight loss experience? “Expecting instant results from Ozempic can set you up for disappointment, making it more tempting to quit before the medication has had time to work effectively,” she says. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Nutrition & Diet

9 Foods That Trigger the Ozempic Effect Naturally, According to a Nutrition Coach

Dr. Becky Gillaspy
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Christopher Roback
By Christopher RobackMay 08, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
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✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

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In recent years, Ozempic has become one of the most talked-about weight loss solutions on the market. While effective, it comes with a hefty price tag and potential side effects that many find uncomfortable. But what if you could trigger similar weight-loss benefits naturally through your diet? Dr. Becky Gillaspy, with over 24 years of experience teaching college courses from Anatomy to Nutrition and certified as a health and wellness coach, offers a compelling alternative. Read on to discover how specific foods can naturally boost the same hormone that Ozempic mimics—without the injections or side effects.

Understanding How Ozempic Works

Ozempic works by mimicking a naturally occurring hormone in your body called GLP-1 (glucagon-like peptide-1), Dr. Becky explains in her post. "GLP-1 is a hormone naturally produced in your small intestine in response to food intake," she notes. This important hormone helps bring down your blood sugar after meals and increases feelings of fullness. By acting as what scientists call an "agonist," Ozempic essentially tricks your body into thinking there's more GLP-1 present than there actually is.


RELATED: 15 Things to Know Before Requesting Ozempic for Weight Loss

Your Body Already Makes This Weight-Loss Hormone

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The good news is that your body naturally produces GLP-1 after you eat, according to Dr. Becky. "Its responsibility is to help bring your blood sugar level back down after the meal and ensure you feel full," she explains. This means you can strategically choose foods that enhance your body's natural GLP-1 production. The hormone offers three key benefits: it triggers a robust insulin response, slows digestion, and increases fullness—all contributing to better blood sugar control and weight management.

Start Your Day With Yogurt

Healthy Greek yogurt bowl with fresh berry​Breakfast Bowls: Berry Yogurt Power BowlShutterstock

Beginning your day with yogurt can naturally boost your GLP-1 levels, Dr. Becky advises. "The prebiotics and probiotics in fermented foods like yogurt can enhance gut health by influencing the gut microbiota, which plays a role in GLP-1 secretion," she says. As a fermented food containing both protein and calcium, yogurt offers a powerful combination for stimulating this important hormone. The protein triggers GLP-1 release as your body metabolizes amino acids, while calcium enhances this process for an even stronger effect.

Choose Your Yogurt Wisely

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When selecting yogurt at the grocery store, Dr. Becky recommends avoiding low-fat varieties with added sugar. "Added sugar spikes your blood sugar," she cautions. Instead, opt for unsweetened Greek yogurt (higher in protein) or regular yogurt (higher in calcium). Either way, you're getting the benefits of fermentation plus that powerful protein-calcium combination. For flavor without the sugar spike, add berries to your yogurt for natural sweetness and additional health benefits.


RELATED: 5 Things to Know Before Taking a GLP-1 Drug, According to a Nurse Who Takes It

Boost Your Breakfast With Berries

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Adding berries to your morning yogurt doesn't just make it taste better—it actually enhances its GLP-1-boosting effects. "By stirring in some sweetness in the berries, you boost the meal's polyphenol content, giving yourself a third GLP-1 advantage," explains Dr. Becky. Polyphenols are beneficial compounds that give colorful plants their vibrant hues, and they positively influence gut microbiota, supporting GLP-1 production. This is why eating a "rainbow" of foods each day can be so beneficial for your health and weight management goals.

Don't Forget Your Daily Coffee or Tea

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Good news for coffee and tea lovers—these beverages contain polyphenols that can help boost GLP-1 production. "Polyphenols are also found in coffee and green tea, so feel free to enjoy a cup or two with your yogurt," Dr. Becky suggests. This means your morning ritual might already be supporting your natural weight management efforts. The polyphenols in these beverages work similarly to those in colorful fruits and vegetables, positively affecting your gut microbiome and enhancing GLP-1 secretion.

Make a Daily Salad Your Secret Weapon

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A daily salad is one of the most powerful tools in your natural GLP-1-boosting arsenal, according to Dr. Becky. "Non-starchy vegetables like leafy greens, cucumbers, onions, peppers, and tomatoes are going to build on your polyphenol intake for the day and also provide fiber," she explains. This fiber not only slows digestion but also feeds beneficial gut bacteria, which produce short-chain fatty acids that stimulate GLP-1 release. Plus, the volume of vegetables physically stretches your stomach, activating receptors that signal fullness to your brain.

Top Your Salad Strategically

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The toppings you choose for your salad can significantly enhance its GLP-1-boosting power. "Load up your salad with protein and healthy fats such as meat, salmon, cheese, hard-boiled eggs, avocados, nuts, seeds, and an olive oil-based dressing," recommends Dr. Becky. While she's already discussed the benefits of protein for GLP-1 production, healthy fats provide additional advantages. These fats stimulate the secretion of cholecystokinin, a hormone that slows stomach emptying and enhances digestion, keeping you fuller longer.

Design Your Dinner for Sustained Fullness

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To maintain elevated GLP-1 levels throughout the evening, Dr. Becky suggests structuring your dinner around non-starchy vegetables and protein. "Serve a healthy portion of non-starchy vegetables alongside a protein-rich entree like meat, chicken, or fish," she advises. This combination creates a meal that digests slowly, producing a steady blood sugar response that helps you avoid evening snacking. Including healthy cooking fats like butter, avocado oil, or high-quality olive oil adds to the meal's satisfaction factor.

Why Timing Matters for GLP-1 Production

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The timing of your meals can impact your natural GLP-1 production and weight loss results. "Eating too close to bedtime elevates blood sugar and insulin overnight, blocking fat loss," warns Dr. Becky. This means that allowing several hours between your dinner and bedtime can enhance your body's natural fat-burning potential. A well-timed, GLP-1-promoting dinner helps you move comfortably through the evening without the urge to snack, supporting your weight management goals even while you sleep.

The Mediterranean Keto Connection

Food products representing the Mediterranean diet which may improve overall health status​Natural Booster #7: Mediterranean DietShutterstock

Many of the GLP-1-boosting foods highlighted by Dr. Becky come from the Mediterranean Keto approach. "The foods I highlighted in this video are from my Mediterranean Keto Cookbook," she mentions. This eating style emphasizes fermented foods, protein paired with calcium, polyphenol-rich plants, fiber, and healthy fats—all key nutrients for enhancing your body's natural GLP-1 production. By following this approach, you can experience improved hunger satisfaction while potentially achieving similar benefits to GLP-1 medications without the cost or side effects.


RELATED:20 Possible Ozempic Side Effects

Simple Daily Habits for Natural Weight Control

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Dr. Becky recommends incorporating her "0123 strategy" into your daily routine for enhanced weight management. This approach outlines four daily habits that support weight loss naturally, including the daily salad she discussed for GLP-1 production. By focusing on these simple, sustainable practices rather than restrictive dieting, you can create an eating pattern that naturally enhances your body's GLP-1 production. These habits work with your body's natural systems rather than fighting against them, making weight management more comfortable and sustainable. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

She Lost 225 Pounds with Mounjaro and Reveals the Truth About GLP-1 Meds

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Christopher Roback
By Christopher RobackMay 08, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
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✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Weight loss journeys rarely follow a straight path. Carolyn (@carolyrny) knows this firsthand, having lost an impressive 225 pounds through a combination of gastric bypass surgery and GLP-1 medication. At 28 years old and standing 5'7", she's transformed from 401.6 pounds to 125 pounds today. "I totally, totally altered my whole life when I had gastric bypass surgery," Carolyn shares. Through her YouTube channel, she documents her health journey to help others facing similar challenges. Discover the unfiltered reality of GLP-1 medications that most doctors won't tell you about.

Your First Steps With GLP-1 Medications

"I started Monjaro back in September of 2022. I had heard about it that summer," Carolyn explains in her post. Her timing proved fortunate: "I was very lucky and downloaded the savings coupon in August of 2022, when the terms and conditions were still allowing people to get the medication when it wasn't covered by insurance at only $25 a month."

Like most patients, she began at the lowest dose. "I started at the lowest dose, 2.5 milligrams, and I was on that dose for just one month. That's the loading dose. It's kind of a way for your body to get adjusted to the medication." For medical supervision, Carolyn chose a virtual option: "I use the Weight Watchers Clinic. I have used them from the start with my GLP-1 medication journey."

Finding Your Ideal Dosage

"I moved up to the five milligram dose. And I was at five milligrams, I wanna say for three or four months," Carolyn shares. Her experience at this level was positive: "I had really, really great results with five milligram. And had it not been for the medication shortages at the time, I think I would have stayed and should have stayed at the five milligram, just because I was losing."

She emphasizes an important principle: "If you're still losing at a good rate, you really shouldn't need to go up in dose." Unfortunately, circumstances forced changes: "Because of the shortages and the mess that that was, I had to move up to the 7.5 dose because that was what was available."

Navigating Medication Shortages and Insurance Hurdles

"The savings card ran out in June of 2023, but I had started sort of stockpiling, and I was only taking the medication every two weeks," Carolyn reveals. The timeline became complicated: "In September of 2023, somehow my insurance covered Monjaro without a prior authorization. And I was able to get a three-month supply."

This didn't last: "The beginning of this year in 2024, I started, you know, I needed a prior authorization for Monjaro. And I ran out of the medication at the end of December." Persistence eventually paid off: "I put in prior authorizations for Monjaro, Saxenda, Trulicity, Ozempic, Wigovi, and they were all denied. I finally was able to get Ozempic."

Later came better news: "ZepBound, which is the same medication as Monjaro, it's just FDA approved for weight loss... I have a prior authorization approval for ZepBound until January of next year, which is great."

Managing Potential Side Effects

"Initially starting out the medication, I experienced headaches and insomnia. Mainly insomnia with the five milligram dose," Carolyn reveals. The sleep disturbances were striking: "I would wake up at like three or four in the morning and feel wide awake. Wide awake. It was the craziest thing." Fortunately, this wasn't permanent: "But I think as I got used to being on the medication, that subsided and I don't experience insomnia anymore."

Other side effects varied by dosage: "I experienced the most amount of nausea on the 7.5 milligram dose. That for some reason, that dosage, I don't know. I just experienced nausea on it to the point where I asked my doctor for Zofran." Looking back, she considers herself fortunate: "I've been very, very lucky with side effects. And I know that's not the case for everyone."

Comparing Different GLP-1 Medications

When it comes to different GLP-1 options, Carolyn has clear preferences. "A lot of people ask me what I thought was more effective or what I liked better, Manjaro or Ozempic. And I preferred Manjaro," she states. She backs this with her understanding of research: "I think the studies show that terzapotide is much more an effective GLP-1 agonist. And I definitely experienced that."

Her experience switching medications wasn't ideal: "When I was on Ozempic for a few months earlier this year, my weight slowly, slowly started to creep up, which was very difficult. And it just felt like I was more inflamed and it felt like I was back in that place of struggling to keep my weight off." The difference was noticeable when she returned to her preferred medication: "Now back on terzapotide, I feel much better and I'm very happy about it to be on ZepBound for the next however long."

Tracking Your Results Realistically

"I started my GLP-1 journey at 230 pounds even. And today I'm sitting at 180. So I've lost a total of 50 pounds," Carolyn shares. She's experienced some fluctuation: "My lowest I've gotten down to is 175. I was 175 back in November of last year when I was taking the 12.5 milligram of Monjaro." Her upcoming wedding influenced recent choices: "I didn't wanna lose more because of my wedding dress."

She reflects on her current state: "I'm very happy here at 180. I think I look really good. I feel really good at this weight." Like many, she considers future goals: "I've always had in my head the number 170 to get down to, and I don't know, 170, 160, I don't know. I'm kind of in that like, do I attempt, do I try, or do I just kind of be happy where I am and focus on getting plastic surgery next year, hopefully."

Combining GLP-1 With Proper Nutrition

"I like to have a protein shake in the morning just to get in a good amount of protein before I start my day," Carolyn explains. She sees clear benefits from this approach: "It's really helped me on my GLP-1 journey because you really wanna focus on protein to build muscle. It helps so, so much, not only with maintaining your muscle mass, but also I've noticed it helps just make sure that I'm full a lot longer."

The strategic focus on protein serves multiple purposes: "By prioritizing protein, I'm less tempted to like grab, you know, sweet treats or things like that that don't always serve me best when I'm trying to lose weight." She emphasizes this nutrient above others: "My GLP-1 journey has been over the past almost two years, and I have really made sure to focus on protein. It's really the most important macronutrient when you're on a GLP-1 journey or a weight loss journey."

Building a Sustainable Exercise Routine

Even with medication, lifestyle changes remain crucial. "I still diet and exercise. I still am very mindful of my diet and I work out. And those things are very important to me," Carolyn emphasizes. She connects this to her broader transformation: "I totally, totally altered my whole life when I had gastric bypass surgery."

The medication doesn't replace these foundational habits: "Those things work hand in hand. It's not, you take this medication and the weight magically falls off, quite the, you have to put in the work. It's the same with bariatric surgery. It's only a tool. And the only way to work, to get it to work, is if you put in the work."

Planning for Pregnancy While on GLP-1

Family planning affects medication decisions. "We're getting married, and we are hoping to start having kids in about two or three years," Carolyn shares. This timeline shapes her GLP-1 strategy: "So over the next two or three years, I'm probably going to work my way down in dosage and figure out a good spot there, and then eventually come off of it completely to get pregnant. You can't be on it when you're pregnant."

She's practical about the future: "I am not opposed to getting back on it after having kids. If I need to, if I feel like I need to get back on it after kids, I will." This approach aligns with her understanding of obesity treatment: "I went into this knowing this was a long-term solution, that it was a long-term medication for maintenance, and I'm perfectly okay with that."

Treating Obesity as a Chronic Condition

"My obesity is a chronic illness, and these medications are revolutionary," Carolyn affirms. "They are truly, have changed the game when it comes to treating obesity." She compares this to other health conditions she manages: "I have other chronic illnesses. I have psoriasis that I take an injection for four times a year. I have hypothyroidism that I take medication for every single day."

This perspective shapes her approach to long-term treatment: "I went into this knowing this was a long-term solution, that it was a long-term medication for maintenance, and I'm perfectly okay with that. That doesn't bother me."

She sees GLP-1 medications as valuable additions to surgical options: "Bariatric surgery is still the number one treatment that we have with studies and stuff. You're going to lose the most amount of weight and keep it off with that. But these medications are such great adjunct treatments for people like me who never got down to the weight they wanted to, or who struggled to just stay where they are."

Creating Your Long-Term Maintenance Plan

Long-term planning is essential for sustained success. When asked about staying on medication, Carolyn explains: "Do I plan to stay on it long-term? Like, what are the long-term effects? Do you gain weight back? Statistically, you do gain some weight back if you go off of it, cold turkey, I think, but you're supposed to wean down and wean off of it."

She's already considering her future approach: "My plan, so we're getting married, and we are hoping to start having kids in about two or three years. So over the next two or three years, I'm probably going to work my way down in dosage and figure out a good spot there." She remains flexible about post-pregnancy treatment: "I am not opposed to getting back on it after having kids. If I need to, if I feel like I need to get back on it after kids, I will."

Addressing Access and Stigma Barriers

Broader issues affect many GLP-1 users. "The biggest issue we have is accessibility. Insurance coverage, which I have struggled with, and just being able to get them. There are so many shortages right now," Carolyn points out. She envisions positive change: "I hope that over time, in the next five years, I really hope we see a huge shift in how not only the accessibility, but also the stigma towards people who struggle with obesity and who live in larger bodies and who want help and who want to lose weight or want to be healthier."

This includes changing perceptions: "That that stigma changes from, well, they're just lazy and fat to, no, they have an illness, they have a disease that's preventing them from being compliant with the diet and exercise." Her enthusiasm for these medications is evident: "I'm a huge, huge advocate for these medications."

The Reality Check: GLP-1 Is a Tool, Not Magic

"It's not, you take this medication and the weight magically falls off, quite the, you have to put in the work," Carolyn emphasizes. She draws a parallel to bariatric surgery: "It's the same with bariatric surgery. It's only a tool. And the only way to work, to get it to work, is if you put in the work." Beyond physical changes, she values the mental benefits: "It has helped so much with the food noise to the point where I don't feel like I'm obsessing about food or feeling consumed by thoughts of it. It feels very manageable to live my life on a day-to-day basis."

For Carolyn, this psychological relief outweighs even the weight loss: "Honestly, if I never lost another pound, or if I never lost a pound to begin with, I would stay on this medication." Her perspective is both realistic and hopeful: "These medications are revolutionary. They are truly, have changed the game when it comes to treating obesity." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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