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strength training without weights?

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SparkPoints: (8,215)
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Posts: 60
3/10/13 11:46 A

I prefer to strength train without relying on weights. That's not to say I don't use them at all, but I prefer for the core of the move to be my own body weight (squat, lunge, plank, crunch variations). It's amazing how different variations can target different muscles and use more resistance. I don't use weight machines at all, and I haven't even been using weights heavier than 5 or 8 pounds, but I'm more muscular than I ever have been. Experiment to find out what works for you.

SparkPoints: (32,880)
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3/10/13 9:29 A

I was thinking of ordering the new book, Body by You: The You Are Your Own Gym Guide to Total Women's Fitness but haven't yet.

SparkPoints: (4,179)
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3/9/13 4:14 P

Resistance bands are great!!

SparkPoints: (5,192)
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3/9/13 3:55 P

I found that yoga and Pilates was a great way to strength train without weights. They provide several exercises that use body weight for strength training....

SparkPoints: (54,117)
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3/8/13 10:27 P

Another recommendation for resistance bands here. Also, I use a book called You Are Your Own Gym, which is filled with body-weight exercises--really great stuff and requires no equipment at all!

Posts: 317
3/8/13 12:45 P

I use my own body weight. Push ups, tricep dips, there are tons of strength training exercises you can do using your own body weight.

Posts: 587
3/8/13 8:05 A

I love resistance bands myself. They are cheap and easy to put away. There also bands that are in a circle shape (or you can buy that strips and tie a knot) that are great for hips and butt etc.

SparkPoints: (10,352)
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3/8/13 6:29 A

Thanks for all the great ideas!

Posts: 976
3/8/13 2:15 A

This thread has reminded me I have a resistance band in my cupboard gathering dust!

I tend to work with dumb bells of varying weights and also my own body weight, but I want to try my resistance band now.

Will dust it off over the weekend and give it a blast!

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3/7/13 11:36 P

Both body weight and resistance bands are awesome. I was kind of against resistance bands for awhile because I didn't fully believe that I could get the same kind of training I would with a weight, but holy smokes!! You definitely can!! And as previous posters mentioned, there is so much strength you can gain just from moving your own body weight.

Posts: 33,498
3/7/13 8:58 P

Your muscles don't recognise iron. They don't know if it's a rubber band stopping that movement or just the pure weight of your body.

Anything that makes it difficult to move in a certain direction by presenting a resistance to moving in that direction will strenth train your muscles.

It's highly convenient for most of us to do that in a gym with metal weights, but there's nothing at all magical about them.

Go google "body weight exercises" and you will find a wealth of exercises to tax every muscle at every level of capability, with zero equipment.

Posts: 14,107
3/7/13 6:16 P

You can get in an awesome strength workout using just your own bodyweight for resistance. For example:

* squats/lunges
* pushups (modified/wall/incline pushups if necessary)
* planks

Resistance bands are cheap, versatile and portable/storable - in short, an excellent piece of equipment. Double them up or stand on them to shorten them to increase the resistance.

Take a browse through the Exercise Demos at
for some ideas.


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3/7/13 4:34 P

Pilates is a little bit of strength training, but it's more corework than total body. Resistance bands are absolutely strength training, as are any bodyweight exercises like planks, squats, pushups, etc.

Here's a good introduction to strength training:

Edited by: DRAGONCHILDE at: 3/7/2013 (16:35)

SparkPoints: (10,352)
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3/7/13 3:46 P

Other than lifting weights at the gym, what can I do? Does Pilates count? What about resistance bands?

Edited by: EJWOODWARD at: 3/7/2013 (16:34)

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