Spartan warriors had to be in peak physical condition at all times. They were warriors for a lifetime, always ready to fight for their country.
And they had to accomplish this goal without fancy supplements, steroids or weight lifting equipment. The Spartan warrior´s strength needed to be functional so they could carry heavy equipment for a long time.
Building the body of a Greek god without today´s extras IS possible. It is a great way for beginners to start their fitness journey as well. While learning the correct form of the hack squat, bench press or sumo-deadlift takes a lot of time almost everyone can perform a basic bodyweight squat or push-up.
The training of Spartan warriors was one of the most brutal in ancient history. The Spartans believed that in order to raise healthy and strong children both men and women needed to be in great physical shape. Exercise was just part of everyone´s daily life.
If you want your workout to consist of only bodyweight exercises you don´t need to take more than one day a week off. As a complete beginner (or if you are obese) taking two rest days a week is fine.
You should be working out a minimum of 5 days a week. If you have a minor injury just plan your workout around it until you have recovered. Using the bad weather, a headache or laziness as an excuse is not allowed here!
Remember that a Spartan warrior´s life depended on his training. Taking unnecessary days off could mean his death during the next battle. So, if you want the strength of a Spartan warrior train like your life depends on it!
Here is an example of a bodyweight workout that can be performed several times a week. You should warm up before with 100 jumping jacks, 30 squats and 15 arm rotations (each arm):
50 jumping jacks
Repeat this as a circuit with 30 seconds of rest between each circuit. If you are a beginner repeat the circuit for 20 minutes and work your way up to 30 minutes. Stretch for five minutes after you completed your work out.
You can do any variation of these exercises like bicycle crunches or reverse crunches, diamond push-ups or wide push-ups. It doesn´t matter as long as you are pushing yourself to your limit.
In addition to your daily bodyweight workout walk at least 10.000 steps a day. You can go for a jog twice a week if you want to. But the bodyweight workouts alone will already help to build up your endurance.
If you want to spice up your daily walks try carrying a heavy backpack. You can use any old backpack, put in some water bottles and walk a few miles. This exercise is called rucking and it´s commonly used in military training.
Do NOT jog while wearing a heavy backpack! It will put too much strain on your knees and ankles and will only lead to injuries.
Now you know how to train like a Spartan warrior. But what do you need to eat to not only get strong but to stay lean and flexible?
The easiest way to achieve both goals is to cut out any processed food while simultaneously ramp up your meat intake.
Red meat contains creatine, an amino acid that delivers energy to your muscles. Many athletes supplement creatine but we are trying to build a great body without modern supplements, remember?
Fatty red meat like steak will also boost your testosterone production, especially if you cut down on grains. Combine steak with a handful of vegetables and a little bit of rice to create a meal that will turn you into a warrior.
Following the Paleo diet or some variation will lead to great results as well as long as you can stick to it.
Note that this diet and training will make you strong and ripped. Your bicep will probably not bulge out of your shirt because bodyweight exercises train your body as a whole without isolating single muscle groups.
You can not be big and ripped as a natural trainer. As long as you are not on steroids you will not look very big while wearing clothes. But once your shirt comes off… yeah. You can imagine the admiring looks.
The most important part is to keep going. Don´t give up after a few weeks because you got bored or distracted. Train as if your life depends on it!