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.)
5'5" Original weight in 2002: 220 Original weight when joining Spark 1/8/06: 149
Fitness Minutes: (6,423)
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.
Fitness Minutes: (73,482)
3,510 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.
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.
It is called WORK-ing out for a reason.
I said getting fit was simple, I did not say it was easy.
Cardio burns calories, strength work burns fat.
Eat well to lose weight, exercise to get fit
You can not build a six pack using twelve packs
Often when we seek a magic bullet for fitness we end up shooting ourselves in the foot.
"I think calories are little germs in food that all moms are afraid of" Dennis the Menace
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.
The reasonable man adapts himself to the world; the unreasonable one persists in trying to adapt the world to himself. Therefore all progress depends on the unreasonable man.
Fitness Minutes: (1,740)
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.
Fitness Minutes: (29,419)
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.
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
Fitness Minutes: (6,423)
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! :)
SparkPeople, SparkCoach, SparkPages, SparkPoints, SparkDiet, SparkAmerica, SparkRecipes, DailySpark, and other marks are trademarks of SparkPeople, Inc. All Rights Reserved.
SPARKPEOPLE is a registered trademark of SparkPeople, Inc. in the United States, European Union, Canada, and Australia. All rights reserved.