Bodyweight exercise

[1] These exercises can enhance a range of biomotor abilities including strength, power, endurance, speed, flexibility, coordination and balance.

[2] Bodyweight training uses simple abilities like pushing, pulling, squatting, bending, twisting and balancing.

As such, bodyweight exercises are convenient while traveling or on vacation, when access to a gym or specialized equipment may not be available.

[6] Older people doing bodyweight exercises benefit through gains in muscle mass, in mobility, in bone density, as well as in reduced depression and improved sleep habits.

[9] Bodyweight exercises provide multi-directional movement that mimics daily activities, and as such can be preferable to using weight machines.

Pull-ups are a common bodyweight exercise.
A bodyweight squat exercise requires little space and no equipment. After squatting down an individual returns to standing while moving their arms back to their sides. The height of the squat can be adjusted higher or lower depending on individual requirements (i.e., someone unaccustomed to exercise may instead perform half or quarter squats). Due to their movement range, squats are regarded as among the most effective exercises to improve strength and endurance. [ 4 ]