Weightlifting is an excellent way to get in shape, build muscle, and improve your overall health, but it’s not the only strength training method out there.
Instead of using barbells and dumbbells, you can use the weight of your own body to build strength, endurance, and flexibility.
Bodyweight exercises may also be safer than lifting gym weights, as you are less likely to overload and injure yourself when using your body as the source of resistance.
Here are a few fantastic strength training exercises you can try today without going to the gym or using any equipment:
Pushups
Pushups are a foundational upper body exercise that works the chest, shoulders, and triceps.Â
- Start by lying on the ground, flat on your stomach with your palms on the ground near your shoulders.
- Push yourself up with your hands until your arms are fully extended.
- Your body and legs should stay in a straight line from your head to your heels.
- Lower yourself back down to the ground, but not all the way (your nose should get close to the ground but not touch it).
- Repeat as many times as you can.
Planks
Planks seem relatively easy at first since all you have to do is hold a position, but once you start practicing them, you’ll quickly realize how challenging they can be. Planks are a great way to work your core muscles, including your abs, obliques, and lower back.
- This is similar to a pushup, with your body and legs in a straight line.
- Instead of resting on your palms like a pushup, you will be supported by your elbows directly beneath your shoulders.
- The only body parts touching the ground will be your toes, elbows, forearms, and hands.
- Hold your body in this position—like a plank of wood—for as long as possible.
- Remember to continue breathing fully, all the way in and out.
Squats
Squats are hard to beat to strengthen your legs, hips, and butt. Many people use barbells or dumbbells when squatting, but doing them without added weight can be just as effective with significantly less risk of injury.
- Stand with your feet shoulder-width apart.
- Slowly lower yourself down by bending your knees and sticking out your butt.
- Your shoulders should stay above your knees and feet.
- Use your arms out in front of you to help with balance.
- Breathe deeply in as you lower yourself as far as you comfortably can.
- Breathe all the way out as you slowly raise yourself back up to the starting position.
- Repeat as many times as you can.
Horse Riding Stance
This is another wonderful exercise for working your lower body, but you will be holding a stationary position instead of moving up and down. This may be better for people with mobility or balance issues, but it is also tremendously effective.
- Stand with your feet wide apart. You may need to experiment to find the perfect stance width for you.
- Lower yourself down like a squat, sticking your butt out behind you and keeping your shoulders above your knees.
- Extend your arms out in front of you for balance.
- Pause the squat when your thighs are parallel to the ground.
- It should look like you are sitting in an invisible chair—or riding an invisible horse.
- Breathe slowly and fully as you hold this position for as long as possible.
These are just a few of the countless bodyweight exercises you can use to improve your strength and fitness. These exercises will help you get to the next level regardless of where you are in your fitness journey.
