You came looking for body composition exercises and we are here to deliver them. We will provide you with a list of exercises you can incorporate into your workout that will help you reach your body composition goals. In time, you will see excess body fat leave, an increase in muscle mass, and experience a better life.

READ THIS: Doing these exercises regularly will help improve body composition but nothing will beat consistency and proper nutrition. If you want to reshape your body to look like a Greek god. consistency is your best friend. No exercise was created for a one-time use. Your body will not change in a day. Stay consistent and you will see change.

If you are not serious about changing your body composition, do not read any further.

We may have already answered some of your questions with the FAQs at the bottom of this page. Be sure to check those out!

Is Body Composition the Same as Body Weight?

Body composition is almost the same as body weight. Body composition is a more in-depth analysis of your body weight that is composed of your body fat percentage, lean mass, bone mass, and tissue. The main two components most people focus on are lean muscle mass and body fat.

Understanding body composition will help you better achieve your fitness goals.

Focusing solely on body weight can be misleading, as it does not account for how much of that weight is fat versus muscle. For example, two individuals may weigh the same but have drastically different body compositions; one may have a higher percentage of body fat, while the other has a greater proportion of muscle.

If you are an athlete, knowing the difference between your body fat and your muscle mass can help you track your progress and make necessary adjustments to your training and nutrition. Bodybuilders have to know their body composition when preparing for a show.

What is the Ideal Body Composition for Men?

When talking about the ideal body composition for men we want to look at the total body fat percentage. There are different ranges at different ages and lifestyles. Here we will give you a general idea of what a healthy body fat percentage looks like at your age.

Here is a table containing body fat percentage ranges with the help of Healthline.

BF% RANGES		AGE
Essential Fat	2% – 5%	20-39	8% – 19%
Athletes	6% – 13%	40-59	11% – 21%
Fitness	14% – 17%	60-79	13% – 24%
Acceptable	18% – 24%
Obese	>25%

It is not a bad thing to have fat on your body. The chart shows that you need to have some body fat as a man to survive. There are healthy fats. Excess body fat, above 25%, is what we want to avoid because that means at the minimum, a quarter of your weight is fat mass and three-quarters is your muscles and bones.

How can having a high body fat percentage affect me?

Having a high body fat percentage can have multiple negative effects on your body. When a man is obese there is an increase in breathing problems, cardiovascular diseases, mental illness, high blood pressure, and much more. This is not a way to live.

What are the Exercises Used to Improve Body Composition?

Now let’s get into the 5 different exercises you can use to burn calories and gain a balanced body composition. This list will include a variety of exercises including strength training and cardiovascular training. Our goal with these exercises is to reshape your body by building muscles and removing excess fat tissue.

Master Your Body Weight

There are so many great movements that will help you lose weight and build muscle; but being able to push, pull, and carry yourself the distance is what matters. You may not have dumbbells or a barbell around you at all times but you do have your hands and feet. These exercises target multiple muscle groups and have multiple variations to keep them challenging and exciting.

If you can do these exercises any resistance training movements will be easy to do once you understand the proper form to complete the movement.

1 | Pushups

Pushups are our first body composition exercise on this list because they are reliable. You can do them anywhere, they target multiple muscle groups and will help you add on lead body mass to your upper body.

How to Pushup

To perform a standard pushup, begin by positioning yourself face down on the floor, resting on your hands and toes. Your hands should be slightly wider than shoulder-width apart, and your body should form a straight line from your head to your heels. Engage your abdominal muscles to maintain this straight alignment.

1. Lowering Phase: Slowly bend your elbows, lowering your body towards the floor while keeping your elbows at a 45-degree angle to your body. Aim to bring your chest close to the ground without allowing your hips to sag.
2. Pushing Phase: Once you reach the bottom of the movement, press through your palms to raise your body back to the starting position. Ensure to keep your core tight and your body in a straight line throughout the motion.
3. Breath Control: Inhale as you lower yourself and exhale as you push yourself back up. This will help with maintaining a steady rhythm during the exercise.

For beginners, knee pushups can be an effective modification, where the knees are placed on the ground while performing the movement. As you build strength, work towards the standard pushup, and eventually consider advanced variations, like diamond pushups or archer pushups, to continuously challenge your muscles and put on that lean body mass.

2 | Pullups

Pullups are an excellent bodyweight exercise that primarily targets the muscles of the back, shoulders, and arms, making them a key movement for enhancing upper body strength and improving body composition. Unlike pushups, which focus on the anterior side of the body, pullups work the posterior chain and are essential for creating a balanced physique.

How to Pullup

To perform a standard pullup, find a sturdy horizontal bar that can support your body weight. Follow these steps to ensure you execute the movement effectively:

1. Starting Position: Grip the bar with your palms facing away from you, slightly wider than shoulder-width apart. Hang from the bar with your arms fully extended and your body straight.
2. Pulling Phase: Engage your core and pull your body upwards by bending your elbows and driving your shoulder blades down and together. Aim to bring your chin above the bar while maintaining a controlled motion.
3. Lowering Phase: Lower your body back to the starting position with control, ensuring that your arms extend fully without swinging or losing tension in your upper body.
4. Breath Control: Inhale as you lower yourself and exhale as you pull up, which helps in maintaining a steady rhythm during the exercise.

For beginners, you can start with assisted pullup variations using bands or a pullup machine, or opt for negative pullups, where you jump to the top position and lower yourself slowly. As your strength improves, you can progress to standard pull-ups and consider advanced techniques, such as chin-ups or L-sit pullups, to further challenge your muscles.

3 | Squats

Squats are a fundamental exercise for your legs that effectively engages multiple muscle groups, targeting the quadriceps, hamstrings, glutes, and core muscles. Squats like pullups and pushups are compound movements that will tire you out faster than doing something like leg extensions. These are a staple to have on a leg day. You will burn calories doing this exercise.

How to Squat

To perform a standard bodyweight squat, follow these steps to ensure proper form and maximize the benefits:

1. Starting Position: Stand upright with your feet shoulder-width apart, and toes pointed slightly outward. Keep your chest up and shoulders back, maintaining an engaged core throughout the movement
2. Lowering Phase: Begin the squat by bending your knees and pushing your hips back as if sitting in a chair. Lower your body until your thighs are parallel to the ground or as far as you can comfortably go without compromising your form. Ensure your knees stay aligned with your toes and do not extend beyond them.
3. Rising Phase: Press through your heels and return to the standing position by straightening your legs and driving your hips forward. Keep your chest lifted throughout the movement to avoid leaning too far forward.
4. Breath Control: Inhale as you lower your body into the squat and exhale as you push back up to standing. This controlled breathing helps maintain your rhythm and stability.

For beginners, bodyweight squats are a great starting point. As strength and confidence develop, you can incorporate additional resistance by holding dumbbells or a barbell across your shoulders. Consider advanced variations, such as jump squats or front squats, to continue challenging muscle growth.

4 | Burpees

Burpees are a dynamic full-body exercise that combines strength training and cardiovascular conditioning. This compound movement engages the chest, shoulders, arms, core, and legs, providing a great workout in a short amount of time and can significantly boost your endurance as well as muscle growth. You will burn fat with this workout and you may learn to love it in time.

How to Burpee

To execute a standard burpee, follow these steps to ensure proper form and maximum effectiveness:

1. Starting Position: Begin in a standing position with your feet shoulder-width apart and arms by your sides.
2. Squat Down: Drop into a squat position and place your hands on the ground in front of you, just outside your feet.
3. Jump Back: Jump your feet back simultaneously, landing in a plank position with your body straight from head to heels. Engage your core to maintain stability throughout your midsection.
4. Push-up (Optional): Perform a push-up for added intensity, lowering your chest to the ground and pressing back up to the plank position. This step is optional and can be omitted for beginners.
5. Jump Forward: Jump your feet back towards your hands to return to the squat position.
6. Explode Upward: From the squat position, jump explosively into the air, reaching your arms overhead at the peak of the jump.
7. Breath Control: Inhale as you squat down and exhale as you jump up, maintaining a steady breathing pattern through the movements.

For beginners, it may be beneficial to break down the burpee into its components, practicing each section individually. As strength and coordination improve, aim to perform burpees in a fluid motion. Consider variations like jumping burpees or adding a tuck jump at the top for an increased challenge and to further engage your cardiovascular system.

5 | Running

Running is one of the most effective exercises for enhancing cardiovascular health and fat loss. This high-impact aerobic activity elevates the heart rate, promoting better blood circulation and strengthening the heart muscle. As a result, consistent running can lead to improved endurance and reduced risk of cardiovascular diseases.

A fat burner since the beginning of time

During a run, the body taps into fat stores for energy, which, when combined with a balanced diet, helps with losing weight. The versatility of running allows individuals to tailor their workouts, whether through steady-state runs or high-intensity interval training, ensuring that you can challenge your body and keep your fitness journey exciting. Regular running not only fosters physical health but also nurtures mental well-being, making it a holistic approach to fitness.

JUST START

If you are looking to take control over your body composition, lose excess fat mass, and build muscle THE KEY IS TO START NOW. There is no amount of knowledge that you can consume to reach your body composition goals without action. ACTION is the key to your weight loss journey or strength training journey.

Be the change you want to see in your health

We have provided you with some forgotten basic movements that target each major muscle group. If you are able to master these movements, I guarantee an increase in strength and lean body mass. Without action, you will never see the results you are looking for. Many men talk about change but have never looked at anything but their feet. Pick up your head, look around, and walk towards the change you want to see.

Improve your overall health, improve your body composition, and improve your quality of life. Start today! If you do not know how to start, reach out to us and we are more than happy to help you take that step so you can start running soon.

Want the Best of Both Worlds? Consider Hybrid Training

Hybrid training is a training method that combines elements of both strength training and cardiovascular workouts, allowing individuals to maximize their overall fitness potential. By integrating weight training exercises with aerobic activities, such as running, cycling, or HIIT, you will see an improved body composition. With this method, you will avoid becoming a weightlifter who cannot reach their back and a runner who will not be blown over by a gust of wind.

Want to Learn More About Hybrid Training?

We wrote a blog called “What is a Hybrid Athlete? ALL MEN READ THIS!” We explain everything you need to know about what being a hybrid athlete means to a workout split you can use starting today!

We want to see you become the best you can be. “It is a shame for a person to grow old without seeing the beauty and strength of which their body is capable.” Socrates wrote that and I totally agree with him. This is what becoming a hybrid athlete is all about, becoming the beauty and strength that Socrates talked about.

Frequently Asked Body Composition Exercises Questions

What is the best exercise to improve body composition?

If you haven’t already started exercising, the best exercise is any exercise! But here is a list of some great exercises you can start using today:

• Squats
• Burpees
• Lunges
• Push-ups
• Pull-ups
• Planks

These exercises engage multiple muscle groups, making them efficient for improving body composition. However, the key is to find an exercise that you enjoy and will stick with consistently.

What is body composition in exercises?

Body composition is simply your body weight but broken down into more than just total weight. Your body composition is made up of fat, muscle, bone, tissue, organs, etc. So, there is not a specific movement that targets your body composition like squats will target your legs. Your body composition is you, and you change it piece by piece as you exercise.

What type of training improves body composition?

Your diet is what will impact your body composition the most. If your goal is to lose weight, as long as your diet is in a calorie deficit, you will lose weight. If your goal is to put on some muscle mass then strength training with a proper diet will speed up that process. Diet is the foundation for your body composition transformation.

How long does it take to change body composition?

The time it takes to change body composition can vary significantly among individuals, but on average, men may start to see noticeable changes within 8 to 12 weeks of consistent training and proper nutrition. Factors such as starting fitness level, workout intensity, and adherence to dietary guidelines play crucial roles in the transformation process. Generally, a realistic expectation is to aim for a gradual change of 1-2 pounds of fat loss per week while simultaneously building muscle. With dedicated effort, substantial improvements can often be achieved within 3 to 6 months.

How to increase protein in body composition?

If you want to increase your protein intake then first add meat to every meal that you eat and consume more animal products. Red meat will be your best friend as it contains the proper protein and fats that your body needs. Eggs are great for breakfast and there are so many ways to make them. Snacking on nuts or legumes will also help your protein intake.

Conclusion

In summary, taking control of your body composition through a combination of consistent action, effective training, and proper nutrition is paramount for achieving your fitness goals. Whether you choose to embark on a running journey, engage in hybrid training, or focus on mastering basic strength exercises, the key lies in your willingness to start and maintain momentum.

Remember that change is not just about what you do in the gym; it’s about adopting a lifestyle that prioritizes health and well-being. With dedication, patience, and the right guidance, anyone can experience significant improvements in their body composition and overall quality of life. Embrace the challenge and take the first step towards becoming the best version of yourself today!