Bodyweight training is a form of exercise using the body's own mass as resistance, with almost no equipment, to build muscle strength. Evidence is strongest for gains in strength, muscle size, aerobic fitness, resting blood pressure and, in women before menopause, hip bone density. It builds somewhat less strength than machines or free weights. Results depend on steady progression; the main risks come from doing too much too soon. (Full Review)
| Marker | Target | Why |
|---|---|---|
| Resting blood pressure | <120/80 mm Hg | Safety check (gates isometric holds) and expected to fall |
| Resting heart rate | 60–100 beats/min | Expected to fall with wall-squat training |
| Capillary glucose (insulin or sulfonylurea users) | 70–99 mg/dL fasting | Safety check: low readings stop or change the session |
| Creatine kinase (CK) | 20–200 U/L | Safety check after severe soreness, swelling or dark urine |
| Lean mass (DXA) | Track change from own baseline | Expected to rise |
| Femoral neck bone mineral density (DXA) | Track percent change from own baseline | Expected to rise with impact loading |
Cadence: Baseline before starting; home blood pressure weekly for the first 4 weeks of wall-squat training, then every 3 months; glucose before and after sessions for insulin users during the first 2–4 weeks; performance tests every 4–8 weeks; DXA every 12–24 months; CK only after severe pain, swelling or dark urine, not routinely.