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Strength Training alternatives to weights

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Posts: 253
4/18/13 10:36 A

This is a great thread! Thanks so much to all who have offered advice. I'm going to be traveling quite a bit soon and was thinking about ways to keep my ST going. I'd like to try the resistance bands, especially.

Posts: 8
4/18/13 9:39 A

I'm currently doing the 100 push-up challenge ( and the 200 squat challenge (

Push-ups and squats are two of the best body weight exercises you can do and the websites have associated smartphone apps which I find helpful and motivating!

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4/18/13 9:00 A

I've recently started using to find free workouts. You can search their videos (or printouts) for different areas worked. Some use equipment, but most do not. (no, I don't work for them, but the workouts are awesome!).

Posts: 348
4/18/13 8:52 A

Wow! Thanks everyone! This is really helpful. I will definitely be checking out that book.Hoping I can find it at the used bookstore since my library doesn't have it.

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4/17/13 12:23 P

I second the recommendation for Mark Lauren's book, You Are Your Own Gym. There's a good variety of bodyweight exercises in it, so you're unlikely to get bored.

Posts: 611
4/17/13 11:59 A

I love resistant bands.

Posts: 11
4/17/13 11:57 A

I'm a firm believer of bodyweight strength training and lots of walking and yoga to even it out. I've only begun to strength train using my own body weight. It's a process but one I find myself open for and eager to learn new ways to get toned. I did the gym, and have to say I loved the gym, but I am loving the outdoors and home even more. Who knew. I would recommend this form any day of the week. Not always fond of the planking etc but if it works, it works. I also have begun using an inexpensive medicine ball. emoticon

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4/17/13 11:13 A

I agree that resistance bands would be a good option for strength training workouts. They're pretty inexpensive. You can find them at any Walmart, Target, Sears or even TJ Maxx for cheap.

There are body weight poses in yoga and pilates that do require quite a bit of strength. Will you increase your strength doing yoga or pilates ? how many times a week do you plan on doing them ? While there are many benefits to doing yoga or pilates, once a week may not be enough. It depends on what your fitness goals are.

If your goal is to do a hand stand, you may need to do some extra strength training to increase your upper body strength and balance. If your goal is to just be a bit fitter, 1-3 ST workouts a week would be sufficient.

If you're interested in learning how to use resistance bands as part of your ST workouts, join SERGEANTMAJORs resistance band team. He's got a bunch of beginner to advanced level workouts posted.

Posts: 13,906
4/17/13 10:57 A

Bodyweight strength training is definitely a great idea. Absolutely free, and no waiting time. emoticon

Squats, planks and pushups are all great bodyweight exercises.

Yoga and pilates are good starting points, but they are not really challenging enough to be considered long term strength training.

The suggestion of resistance bands is excellent - they are cheap, portable, and extremely versatile.


Posts: 939
4/17/13 10:52 A

Yoga doesn't count to some, but it can to me, because I do moves that are resitance with my body weight. I TOTALLY agree with the PP in reading that book. There are a couple of others that I have seen as well!! One I read mentioned that our bodies are the resitance training that we need. I mix it up and often will use handweights and things in addition, but I will always do yoga and pilates.

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Posts: 38
4/17/13 10:33 A

Check out the book You Are Your Own Gym by Mark Lauren. It was recommended in a separate (but similar) thread. Full of bodyweight exercises. I think there are 120+ with photographs, descriptions, & suggested routines for all areas of the body. I like that for most exercises he includes hints on how to make it both easier in the beginning & more challenging as strength develops.

I got it to shake up my workouts a little and develop some flexible routines to do over summer travel. Very practical & inspiring.

ETA: Mark Lauren also recently published Body by You: You are Your Own Gym for Women. Haven't read it yet ... waiting for the library to get more copies.

Edited by: VIKINGSMOMDE at: 4/17/2013 (10:37)

Posts: 587
4/17/13 10:12 A

Get bands! They are rubber tubings with handles and you really can adjust them by how you hold them to increase/decerase resistance. They are sold everywhere from Walmart to Dicks Sporting Goods. I have two bands that I use a ton more than my handweights.

Posts: 348
4/17/13 10:09 A

I am working on making my workout routine more flexible so that I will stick with it longer. I want to incorporate strength training, but the idea of only using hand weights bores me.

I am only looking to strength train at home because the gym I go to is so packed in the weight area that I don't think it is worth the effort.

What other alternatives can I do to strength train? Do yoga and pilates count?

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