Ep. 58: Build Muscle Without Weights? Yes, You Can

Modern Body: Pilates & Movement for Life

You’ve probably heard that lifting weights is the gold standard for building muscle—but what if your own body is the only gym you need?

In this episode, Aly DiRoma takes us on a tour of bodyweight training and its often-overlooked power to build strength, improve body awareness, and support lifelong movement. Whether you’re easing back into a routine, recovering from injury, or just don’t have access to equipment, bodyweight training can be your best friend—and not just for maintenance. Turns out, you can build real muscle without lifting a single dumbbell.

Aly breaks down how Pilates-based sequences, thoughtful movement progressions, and even gravity itself can challenge your muscles in smart, effective ways. She also shares highlights from a 2023 study showing that bodyweight training not only builds muscle but can also reduce intramuscular fat. Who knew less could be more?

You’ll hear:

• Why bodyweight training is strength training (spoiler: it’s all about how you use it)
• How muscle fatigue, time under tension, and gravity lines affect your results
• The secret sauce of smart sequencing and progression
• Why sore isn’t the only sign of a great workout
• How Modern Body classes layer bodyweight movement across all class types—from Pilates-based Groundwork classes to Modern Body’s one-of-a-kind movement progressions

Favorite takeaway? “You don’t need all the things all the time. In fact, stepping back from lifting weights to refocus on bodyweight movement can be exactly what your body needs.”

Whether you’re looking to build strength, sharpen your movement patterns, or simplify your routine, this episode is a reminder that your body already holds the tools you need.

Link to study about bodyweight training: Effects of free weight and body mass-based resistance training on thigh muscle size, strength and intramuscular fat in healthy young and middle-aged individuals

Ready to experience it for yourself? Give Modern Body's bodyweight strength classes a try for yourself with a free 7-day trial inside You'll get a week of unlimited movement inside Modern Body Studio. You’ll find 300+ Pilates-inspired classes tailored for every season of life. modernbody.uscreen.io

Curious to go deeper? The Modern Mover’s Guide is your perfect next step. It's the perfect companion to your Modern Mover journey and will illuminate the magic behind the Modern Body Method. https://modernmoversguide.com/guide

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