Strength training without weights can be done through resistance exercises, calisthenics, home workout equipment, water aerobics, and bodyweight exercises like push-ups, squats, and lunges. Public parks may also have outdoor fitness equipment for strength training.
There are several methods of strength training without weights. One of the most common methods is the use of resistance. Many common calisthenics exercises are also effective ways to build strength without using weights.
There are types of home workout equipment designed specifically for strength training without weights. Instead of using weight to work muscles, these machines use resistance. Quite often, these types of machines have built-in controls that allow users to increase resistance as the user builds strength and needs a more intense level of resistance, much like one would add more weight to a barbell or in a machine that depends on the use of weights
Another type of equipment that relies on resistance rather than weights is water aerobics. Water aerobics offers strength training without weights because water creates natural resistance. Water aerobics often use floating weights that, when pulled underwater or held underwater for a period of time, help build muscle. Floating weights are constantly trying to return to the surface, building resistance and training the muscles. This is like the reverse effect of gravity, which tries to pull the weights towards the ground and therefore trains the muscles.
There are a number of exercises that do not require any type of equipment that provide strength training without weights. Push ups are a great way to work your arms, shoulders, and back without the use of weights. To add a little extra resistance, place two or three heavy books of similar weight on your back before performing pushups. This will increase the intensity of the workout by adding weight and getting one braced to keep the books from falling.
To target your lower body during strength training without weights, do squats and lunges. These exercises simply use your body weight to train your leg and buttock muscles. The core of the body, particularly the abs, can be trained through sit-ups and crunches. For those interested in strength training without weights, local parks can be a good source of exercise. Many public parks have outdoor fitness equipment such as pull-up and pull-up bars, sit-up and sit-up benches, and push-up bars, all of which are great exercises that help with strength training without weights.
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