Non-Weight Bearing Exercises

Most can agree that exercise is good for the body. But the question always remains the same, “What kind of exercise to perform?” The type of exercises questioned in this article are weight bearing and non-weight bearing exercises. Which is better?

There are multiple benefits to both. With weight bearing exercise comes increased bone density and strength; however, this article will mainly focus on non-weight bearing (NWB) exercises. NWB exercise by definition is an exercise that forces the body to be off of the legs or any other body weight (Niska, 2016). Benefits of NWB exercises include strengthening the heart and lungs, increased flexibility and balance training benefits (Campbell, 2012). Some examples of NWB exercises are swimming, indoor biking, seated strength exercises, and stretching/Yoga/Pilates (Niska, 2016). For an at home or in the gym NWB exercise circuit, please follow the exercises below:

Do each exercise for 3 rounds, 15 reps per round.

At the gym:

1. Seated Leg Press

2. Seated Chest Press

3. Seated Row

4. Incline Crunches

5. Seated Shoulder Abduction

At home:

1. Supermans

2. Donkey Kicks

3. Bird-Dog Crunch

4. V-Ups

5. Plank


Campbell, B. J. (2012). Exercise and Bone Health (S. J. Fischer, Ed.). Retrieved from

Niska, M. (2016, September 29). Non Weight Bearing Exercise. Retrieved from

About the Author:

Stephanie Nesbitt obtained her Masters in Exercise Science from California State University at Long Beach in 2015. Stephanie has been involved in athletics most of her life—softball, volleyball and horseback riding were her favorites growing up. Today, Stephanie still enjoys volleyball and running. She partakes in service-learning opportunities in her community as well as educating individuals on the benefits of quality exercise and nutrition. Her motto is, “feel fit, be fit, look fit.” Stephanie has been with BaySport since September 2015.

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