Strength Training Without Weights: Home Workout Without Equipment
About every 6 to 8 weeks, I decide it’s time to mix up my old workout routine. Previously, I concentrated mainly on serious strength training in order to develop muscle density. But at this point, I intend to go on hiatus from lifting weights and work primarily on strength training without weights. I’m certain that I’ll be able to maintain my current muscle mass just by using my own body weight, and I’ll probably even increase my overall functional strength.
Two common pieces of any home workout without equipment are pushups and squats. There are several versions of both types of exercise, so no matter your skill level, you should be able to find a technique that is still challenging. Both are considered compound exercises, in that they engage more than one muscle at a time. Such movements are optimal for gaining overall muscle strength. A good routine of squats and pushups will give your whole body a strong workout, though there are several other upper and lower exercises that can be added to your routine to give you a more rounded workout.
For example, pushups may do wonders for your endurance training, but there are better ways to reach your goal. Most strength training is at its most effective when performed in low rep ranges. So, if you’re doing your pushups and you pass the 20 mark, you’re working on endurance at that point rather than strength. That’s why making pushups harder is critical if you want to build strength.
For beginners, pushups can be done on their knees or standing against the wall if necessary. Once you can do a good number of standard pushups, then the fun really begins. Traditional pushups offer an effective workout for the arms, chest area and the abdominal core, though there are pushup variations which target different areas, thus making the movements more difficult to complete.
In my opinion, it is wise to build strength by trying different kinds of pushups. After you are able to complete upwards of 15-20 repetitions, make an effort to include other variations in your regimen. It is possible that you will be capable of only 1-3 repetitions of the more difficult variations on the pushup.
Normally I am against direct leg training, especially when it comes to lifting weights. High intensity interval training workouts (HIIT) that blends sprinting with active recovery is all I really think you need to build leg strength. This gives you a slimmer, more athletic look than you would get by using weights. A good alternative is bodyweight squats, which, if kept to low rep numbers, will help build leg strength without adding a lot of mass. Not surprisingly, there are several ways to vary squat exercises. Beginners can simply do half squats, gradually working until they can do a full squat. If you’re at a more advanced level, then you can raise the difficulty level by switching to squat jumps. It is possible to greatly increase the challenge offered by bodyweight squats by doing them on a single leg.
A simple strength training routine involves density training. Using a superset format, alternate back and forth between squats and pushups. This is to be continued for 15 minutes without stopping. The choice of exercise and variation is up to you, but my suggestion is that you begin with traditional squats and pushups in order to assess the true level of difficulty. Start your routine with 5 pushups. Stand back up and perform 5 squats. Keep up this transition between pushups and squats for as long as you can stand it. Never start a rep that you can’t complete though; you don’t want to train your muscles to failure. Limit the repetitions for each movement or increase the recover time dividing the sets, as needed. I think you’ll be surprised at how difficult this is, even after just a few minutes.
For a great home workout without equipment, pushups and squats are probably the most familiar and accessible exercises you can perform, but there are some other bodyweight exercises that you should consider. Pull ups are a great back and arm exercise, although they require a bar or something to hang from. You could always hang from a door if necessary. Inverted rows, essentially horizontal pull ups, require a bar as well but could possibly be done by hanging off the side of a table. With a pair of dependable chairs, you can perform dips to help with the chest and triceps areas. Plyometric exercises which rely on explosive movement are a great way to complete strength training without weights which targets the legs. Overall you can have great success and experience strength gains simply by using your own bodyweight, even if you limit yourself to variations of squats and pushups.