When it comes to getting in shape and building muscle, bodyweight exercises have become increasingly popular. Not only are they convenient and can be done anywhere, but they also don’t require any expensive equipment. But how long does it take to see results from bodyweight exercises? Let’s take a closer look.

Factors That Affect Results

There are several factors that can affect how quickly you see results from bodyweight exercises. Some of these factors include your starting fitness level, the intensity of your workouts, the frequency of your workouts, and your diet.

For example, if you are already fairly fit and active, you may see results more quickly than someone who is just getting started. Similarly, if you are doing high-intensity bodyweight exercises like burpees or jump squats, you may see results more quickly than if you are doing more moderate exercises like push-ups or lunges.

Additionally, if you are doing bodyweight exercises regularly, at least three to four times per week, you are more likely to see results than if you only workout occasionally. Lastly, if you are eating a healthy, balanced diet that is high in protein and low in processed foods, you will likely see results more quickly than if you are eating a lot of junk food.

How Quickly Can You See Results?

So, how quickly can you expect to see results from bodyweight exercises? Like with most things related to fitness, it depends. However, most people can expect to see some results within six to eight weeks of starting a bodyweight exercise program.

During the first few weeks of your program, you may not see any visible changes in your body, but you may notice that you are feeling stronger and more energetic. This is because your muscles are adapting to the new stress you are putting on them and are getting stronger.

As you continue with your program, you may start to notice changes in your body composition. You may notice that your clothes are fitting better and that you are losing weight or gaining muscle mass. This typically happens after about four to six weeks of consistent training.

Tracking Progress

One of the best ways to see how quickly you are making progress with bodyweight exercises is to track your progress. This can be done by taking measurements of your body, such as your waist, hips, and arms, and weighing yourself regularly.

You can also track your progress in your workouts by keeping a workout journal. This can include the number of reps you are doing for each exercise, how much weight you are lifting, and how long your workouts are. By keeping track of these factors, you can see how you are improving over time and adjust your workouts accordingly.

Common Mistakes to Avoid

While bodyweight exercises can be effective for building strength and muscle, there are some common mistakes that you should avoid. One of the most common mistakes is not doing the exercises correctly.

It’s essential to use proper form when doing bodyweight exercises to avoid injury and get the maximum benefit from each exercise. Make sure you are using the correct muscle groups and focus on your breathing to get the most out of each exercise.

Another common mistake is not varying your workouts. It’s important to include a variety of exercises in your routine to work different muscle groups and prevent boredom. Mix things up by adding new exercises or changing the number of reps or sets you are doing.


So, how long does it take to see results from bodyweight exercises? While it depends on several factors, most people can expect to see some results within six to eight weeks of starting a bodyweight exercise program. By tracking your progress, avoiding common mistakes, and being consistent with your workouts, you can achieve your fitness goals and see the results you want.