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At-home, equipment-free strength training?



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KELLY_R
Posts: 2,858
5/2/13 10:20 P

As others mentioned, you can do strength training simply utilizing your own body weight. If you're looking to put on a lot of muscle, however, I don't think body weight workouts alone can accomplish this.

If you're looking for props, resistance bands are really good (depending on how/where you hold them, you can get quite a muscle challenge). They come in varying strengths from light to heavy and they take up practically no room at all.

If you're looking for actual weights, I cannot give enough praise to my SelectTech weights. They are an expensive investment at first, but if you're sure you're going to be working with weights for a long time, it's worth it. The SelectTech weights are good because they give you large variety of weight options without taking up tons of room. I have a set that goes from 5 to 52.5 pounds and it only takes up about a two-foot square area of space in my teensy studio.(Imagine trying to find room for separate hex weights from 5 to 50 pounds... would take up a TON of space.)

Good luck!



EGILONA
SparkPoints: (6,107)
Fitness Minutes: (5,102)
Posts: 30
5/2/13 5:46 P

Thanks for all the great suggestions, everyone! I will definitely look into getting a stretch band/resistance band, and for now will focus on body weight strength training - today I did planks!

I've never really considered pilates before, but I'll be sure to look into that as a possibility, as well.



CHEETARA79
SparkPoints: (74,773)
Fitness Minutes: (52,676)
Posts: 3,499
5/2/13 7:34 A

Pilates is another good option, in my opinion. It requires no equipment and it's great for core and lower body ST. Here is one of my favorite youtube instructors. youtu.be/mz-d97h6ZZw

For upper body, try pushups, tricep dips, reverse planks, etc.



SERGEANTMAJOR
Posts: 6,412
5/1/13 11:35 P


All you need is the contents of your skin suit and a quality bodyweight training programme. Once again what goes around comes around and there is a wide variety of bodyweight training options. The Spark team Resistance band and bodyweight training is devoted to no or minimal equipment exercise programmes.



MOTIVATED@LAST
Posts: 14,104
5/1/13 10:38 P

Body weight strength training is a pretty good place to start. Squats and pushups are awesome exercises. Planks are actually a more effective core exercise than situps, and much easier on the back and shoulder.

Also, don't do endless anything. Strength training is all about the quality, not the quantity, and you should be seeking challenge in your strength training. Make it as hard as possible - once you can do 12-15 reps of an exercise, it is time to move up to a heavier weight/more challenging exercise.

In terms of purchases, resistance bands are probably an ideal first purchase. They are cheap ($10-20), versatile, and very apartment-friendly.

M@L



BEEZAUR
SparkPoints: (525)
Fitness Minutes: (1,740)
Posts: 74
5/1/13 10:18 P

I do my workouts at (from) home. I run and cycle in my neighborhood, and lift free weights at home.

For years I used a set of 3 dumbbells and a small barbell. I'm changing to a more complete dumbbell set.



NANLEYKW
SparkPoints: (54,028)
Fitness Minutes: (27,270)
Posts: 837
5/1/13 9:55 P

I do all my strength training at home, most of which is body weight only. I do sometimes supplement with resistance bands and/or dumbbells. I highly recommend the book You Are Your Own Gym, by Mark Lauren. It's a book full of body weight exercises ranging from beginning level to much more challenging.



TACDGB
Posts: 6,130
5/1/13 7:31 P

stretch bands come in different size weights. They can give you a good workout. I got one that goes up to 75 lbs. It also has a part the goes in the door jam so when you shut the door you can do other things too. And the door I use is hard to open. You can get a set of 3 at walmart. good luck



EGILONA
SparkPoints: (6,107)
Fitness Minutes: (5,102)
Posts: 30
5/1/13 7:23 P

I don't have a lot of room in my apartment, I don't have the money to join a gym, and I don't currently have any home equipment at all...but I definitely want to start doing some quality strength training. I might be persuaded to purchase one or two things, but at the moment, I don't have anything.

What exercises would you recommend? In the past I've just done endless sit-ups. I saw results, too, and I found them to be easy and fun. However, I now have upper back/shoulder issues, and that sit-up routine doesn't seem like such a good idea anymore. Given that sit-ups have always been easy for me, though, if there are any "better" but similar alternatives out there, I'd definitely like to incorporate them into my plan.

Re: equipment - do I need something? If so, what would you recommend? I'm thinking about getting a foam roller (to - hopefully - help with back pain issues and overall flexibility, as I am not a flexible person at all). Thoughts on this or any other ideas would be great! :)



 
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