Bodyweight training continues to receive the same criticism: it won’t make you strong. It is true that at a certain point, you will need external loads to build more endurance. But many lifters focus on the shortcomings of weight training rather than its benefits, explains Brad Kolowich Jr. “If you can’t control your body, you don’t really own your power.” In his new book, The Bodyweight Blueprint, Strength coach Brad Kolowich Jr. aims to debunk the myths surrounding weight training and provide a blueprint for getting strong anytime, anywhere. Kolowich, a lifelong athlete and strength coach, trains high-profile figures such as Tyler Perry, Cody Rhodes, Alicia Silverstone, Luke Evans and Yahya Abdul-Mateen II using bodyweight methods. If it works for them, there’s no reason it shouldn’t work for you.
Who is he? Brad Kolowich Jr.?
Before training A-list celebrities, he was a nationally competitive tennis player traveling the country participating in tournaments since the age of 10. His athletic background has shaped the way he views training: movement quality, endurance and repeatable performance are more important than chasing PRs.
Today, Kolowich Jr. owns and operates KoloFit Personal Training, with locations in Atlanta and Lake Oconee, GA, where he trains everyone from everyday professionals to elite athletes and A-list celebrities. His book reflects his system, which is based on mastering your bodyweight.
Realizing the value of bodyweight training came the hard and painful way for the athlete-turned-coach. After years of intense, high-volume tennis training, he underwent knee surgery at the age of 14. He learned that strength without control, balance and form has consequences.
Then later, as a trainer, he began to notice patterns creeping into his clients’ movements. They got stronger on paper, but movement quality lagged, injuries cropped up and progress stalled.
Then the idea of the light bulb appeared. Kolowich Jr. he began to shift his focus away from the barre toward bodyweight work such as perfect push-ups, squats, lunges, grips, and rhythm-based movements. Then something unexpected happened. everything improved. Power was transferred better, joints felt healthier and performance improved.
It became clear to him then that bodyweight training is not a setback. It is the foundation. But before we get into the incredible bodyweight training, let’s dispel a few myths.
Common myths about bodyweight training
Some people think that body weight exercises are great as warm-up movements, but they are only an appetizer for the main course. Those who believe this way have never done one-arm push-ups, pistol squats, or front levers. This dispels the common myth that weight training is for beginners, as Kolowich Jr. explains. “Actually, true bodyweight mastery is a brutal challenge. Most strength athletes struggle when you introduce rhythm, instability, full range of motion, and tight control.”
The second biggest elephant in the room suggests that you can’t build muscle without weights. However, muscle growth and strength come from resistance and tension — not just iron. “Another myth is that you can’t build muscle without weights,” says Kolowich Jr. “But when you understand leverage, time under tension, unilateral work and density, weight training becomes a powerful tool for hypertrophy, athleticism and longevity.”
Here, several myths about bodyweight training are put to bed.
Myth: You need a gym to get a full workout
Truth: Your body is the equipment. Bodyweight training can target every major muscle group, including chest, back, legs and core, and can also include mobility, balance and cardio in one session.
Myth: You’ll plateau quickly
Truth: Plateaus come from a lack of progress, not the tool being used. The Bodyweight Blueprint addresses this by incorporating exercise variations, rep tempo, reduced stability, and programming techniques (eg circuits, HIIT, strength-focused sessions) to ensure continuous adaptation.
Myth: Weight training cannot improve athletic performance
Truth: Explosive bodyweight movements such as jump squats, plyo push-ups, sprints and mobility exercises, training strength, agility and coordination. These are vital to athletic performance.
With this problem, how Kolowich Jr. makes Captain America do push-ups?
How Kolowich Jr. explains bodyweight training to his clients
Kolowich’s two gyms are stocked with high-end equipment, so you can imagine a client’s surprise when he says bodyweight training is on the menu. “I tell them that,” Kolowich says. “If you can’t control your body, adding load hides weaknesses.”
If Luke Evans disagrees with him and wants to hit the bench instead of a pace push, he brings out the big guns. “Bodyweight training forces you to connect with your body,” explains Kolowich. “You’re not relying on external resistance to feel a movement. You’re learning how to engage the right muscles, brace your core, and own every inch of the rep.”
Once his clients experience how learning bodyweight movements improves barbell lifting, reduces nagging joint pain and extends the longevity of their training, buy-in is quick.
“I work with high-profile clients who need to look great, move well and stay healthy under demanding schedules,” she says. “Weight training plays an important role in their programs.
“Whether he’s preparing Cody Rhodes while still holding on to the WWE World Championship or helping Yahya stay camera-ready while preparing for his Emmy-winning role as Dr. Manhattan, bodyweight work creates an athletic, durable physique without unnecessary wear and tear,” explains Kolowich.
Bodyweight exercise progressions
Kolowich emphasizes that the principle of progressive overload still applies — even when your body is the only resistance.” I treat bodyweight exercises with the same respect as lifting heavy weights. Everything is intentional and progressive. I manage tempo, range of motion, leverage, unilateral loading, volume, density, and rest periods.”
Because you can’t add signs, Kolowich Jr. adjusts other variables such as:
Repeat and Tempo Manipulation: Increase repetitions for intensity and slow the tempo, especially the eccentric phase, to increase time under tension. By adding 3- to 5-second pauses at the most difficult point of the movement, muscular endurance and strength are built at the same time.
Take advantage of your body position: Changing the position of your body in relation to gravity shifts the distribution of the load — for example, from push-ups from incline to decline. The Bodyweight Blueprint introduces leverage-based progressions such as moving the arms or legs closer to the anchor point during hang training to increase difficulty.
Reduced stability: Unilateral balance-inducing variations increase the demand for core and joint stabilizers. For example:
Normal squats → Split squats → Bulgarian split squats
Push-ups → push-ups with archers → push-ups with one arm
Increasing complexity: Kolowich introduces neurologically demanding variations into his programming. Think:
Push-ups → Grasshopper Push-ups
Squats → Skater squats
Using external tools: Hangups, sliders, and ab rollers enhance instability, increase range of motion, and strengthen core engagement. These tools make traditional movements more difficult without adding weight.
The Wrapup
Most of the time, bodyweight training is treated as an alternative option when it should be the mainstay. Master your movement and everything else in your training improves faster, safer and longer. If you want to start doing this, buy The Bodyweight Blueprint.
