How To Build Strength Without Weights – Home workouts can be a great way to stay active if you can’t get to the gym. Although most homes do not have exercise equipment, there are many effective exercises that can be done with little or no equipment.
We asked three of our personal trainers to share their home workout plans to help you reach your goals, whatever they may be.
How To Build Strength Without Weights
Be sure to warm up before each exercise and cool down afterwards to prevent injury and reduce inflammation.
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Dumbbells are great for working out at home; they take up less space and allow you to do more difficult exercises.
This home dumbbell training program from Zach Kingsbury, PT and assistant gym director at the Cambridge Grafton Center, uses both dumbbell and bodyweight exercises to challenge the body in both weighted and non-weighted situations. Physical training builds both cardiovascular and muscular endurance.
Repeat 2-3 times a week or combine with other home or gym exercises. You can track your progress by checking how long each activity takes and how it improves.
Looking for a basic home workout plan that can help with weight loss? Hatfield PT and Fitness Director Jay Madeline brings you this 30-minute no-equipment training program.
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Although weight loss is achieved through a calorie deficit, exercise can be a great way to burn a few extra calories and tone up, and this HIIT workout burns a lot of calories while cooling down multiple muscle groups.
To build muscle, muscle fibers must be challenged more. While this is easier to do at the gym because you can use weights to work your muscles, you can build muscle at home—especially if you’re new to exercise.
This leg workout program for beginners at home from PT and class leader Chris Collett will help build lower body strength and muscle mass without the need for equipment. As you get stronger, consider adding weights to these exercises or increasing the number of sets.
You can find more home workout ideas here, or why not combine some of these with gym workouts to keep things varied. Our fitness plans for beginners are a great place to start. You can find your nearest gym here.
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Shoulder Exercises In this blog we look at why you should consider adding shoulder exercises to your workout routine, shoulder exercises to try and exercises for all levels Read more Resistance Training for Adults Read about a comprehensive guide to helping adults enjoy safe and effective training. program Read more resistance bands for muscle growth In this blog, Claire Phippen, PT at Norwich Aylsham Road, dives into everything you need to know about resistance training for muscle growth. Read more This text is inside a div block. ENDS WITH 00 :00 :00 :00 These characters are inside a div block.
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Bodyweight training, or BWT, is a form of strength training that uses bodyweight as the primary source of resistance. Think push-ups, push-ups, planks—any exercise where you’re supporting your own weight, as opposed to using dumbbells or other external resistance.
One of the great things about bodyweight training is that it is universally available to everyone, regardless of their activity level, fitness level or age. So if you’re a beginner and want an effective biceps workout or just want to lift your upper arms without weights, you’ve come to the right place.
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Let’s explore the benefits of weight training and how you can build big biceps and triceps without any equipment!
BWT can provide an affordable and unique way to achieve muscle growth and improve cardiorespiratory fitness for people regardless of physical fitness and experience. Following an exercise routine can provide a number of benefits, including:
Furthermore, bodyweight training can be done anywhere, making it a great exercise option with no equipment required.
Upper body strength is an important part of overall health. Having strong hands can provide a number of benefits, such as:
Build Strength Without Using Weights!
When it comes to strength training, the first thing that comes to mind is probably dumbbells or barbells at the gym. But the truth is that using external weights isn’t the only way to build muscle in your biceps.
With a combination of bodyweight, isometric holds, and even things like the TRX or resistance band, you can do a variety of different exercises to strengthen and build the muscles in your biceps.
Biceps training is also a big factor, as the biceps play several important roles regarding your range of motion. The biceps is involved in many pulling movements and is responsible for rotating the arm and also helps stabilize the shoulder.
For a rounded row, you need a short rack and a bare bar. Place the bar around the waist of the bar, then remove the bench from the area below.
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For this exercise, we will use the same setup as we did with the twisted row, only instead of checking
For this you need to use the same setup in reverse rows. Only this time you need it
Think of bicep curls or isometric chins as a dumbbell-less version of a regular bicep curl—where you don’t move your arms up and down.
For the chin, you need a stable bar. Chin-ups are done with an underhand grip on the bar (as opposed to pull-ups, which use an overhand grip).
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Using the same ground grip as a chin-up, jump—off the chair or the floor—into a chin-up position. From there, you want to slowly and deliberately lower yourself all the way down to a free-hanging position, then return to position and repeat.
In this variation of the push-up, your elbows bend in the same direction as your push-ups. You may notice that your shoulders and head are larger than normal – don’t worry, this should happen!
On the plank side, you’ll want to hold onto your yoga mat or choose a nice padded area to do this exercise. Slightly different from the standard plank position, you lie on your side with your knees bent and your top leg on top of the bottom.
Support your torso with your elbows, lifting from your hips. Balance below your knees and elbows, try to lift your hips as high as possible and hold this position for one minute.
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The triceps are involved in thrusting movements and are responsible for elbow extension, as well as playing a role (albeit small) in shoulder extension and stability.
Push-ups are a classic and you probably already know how to do them. Remember to keep your hands shoulder width apart and keep your back straight as you finish the move.
A diamond push up, sometimes called a push up, is a complicated variation of the first. Instead of placing your hands shoulder-width apart, you want to bring them together until your thumb and index finger make a diamond shape.
For the pike push-up, you’ll want to start in the same starting position as the classic push-up.
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Stand facing a wall, about two feet away from you. Extend your arms straight and rest your palms shoulder-width apart on the wall.
With your feet firmly on the floor, lean against the wall until your head almost touches the space between your hands. Push back and repeat.
This bench dip is done in a similar way, except this time it has a second bench, about three meters from the first, to stabilize the legs. Just lift your feet up on another bench, resting your heels on it, before dipping.
Lie on your side with one leg over the other. Extend the upper arm down, drive the arm. Bend at the hips, lift the torso, cross the free arm and place it on the opposite shoulder. Keep your shoulder down and straighten it back as you push forward.
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Just because bodyweight exercises don’t involve heavy weights or machines doesn’t mean they don’t require good preparation and thought. As with any serious exercise, be sure to keep safety in mind.
Doing BWT exercises provides a great opportunity to learn proper form while targeting any muscle group, so even if you’ve been doing this for a while, be sure to track your progress and see if there’s anything you can done to improve the form.
As with any exercise, it is equally important to support your workouts with the right amount of protein. That’s all. Who says you need expensive equipment to get a good workout? Everything you need to build muscle
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