Strength Training w/o a gym. Is it even possible?

Shadowcub
Shadowcub Posts: 154 Member
in Fitness and Exercise
I live on a small, fixed income so can't even afford to walk PAST a gym, let alone join one. But now that I'm starting to get serious about losing some weight, I don't want to lose the muscle I've build up hauling around almost a quarter-ton of body weight! I know that muscle is going to be the secret to losing more/faster.

I've read the threads about deficits and my goal is about TDEE-20% and 1g/kg protein, so that's good. (Having a hard time eating that much, esp the protein, but I'm working on it!) But now I want to add some sort of resistance training to further minimize muscle loss.

What can I do on the cheap-cheap? Suggestions anyone?

Replies

  • jezzi16
    jezzi16 Posts: 128 Member
    I don't go to a gym. I have weights at home for strength and use running for cardio.

    There are tons of free workouts on youtube and on demand if you have cable. And lots of website can put a program together for you to follow for free.
  • teachmom32
    teachmom32 Posts: 183 Member
    I do strength training from home. You can use free weights and a bench if you can find one at a garage sale or on craigslist. I found one at a garage sale for $20. Or you can do a lot of strength training using only your own body weight. There are lots of things on the internet for free that you can try.
  • jimmmer
    jimmmer Posts: 3,515 Member
    There are books, such as "you are your own gym" and "convict conditioning" that have resistance programmes based on limited to no equipment. You could even try to check them out from your local library - which would be about as cheap as you could possibly want.

    You can do some incredibly challenging stuff with bodyweight exercises alone.

    Also, if you are handy you can make equipment like slosh pipes and stuff for loaded carries and strongman-type equipment. You can make a T-bar to take a couple of lighter weight plates and you've made a adjustable kettlebell. You can do single leg variants of most exercises and kb exercises and that sucker will get you really strong.
  • tphil58
    tphil58 Posts: 89 Member
    You can start with body weight exercises too and look for dumbbells or barbells at yard sales if money is tight. Just google Beginner body weight exercises and there are several sites that can help you get started. Good Luck on your journey!
    Edited to add: I like Jimmmer's answer better!
  • BrianSharpe
    BrianSharpe Posts: 9,248 Member
    If you're on a really tight budget you can improvise a bit - fill a couple of gallon plastic jugs with water and you have instant dumbbells.

    Have a look on youtube for some great body-weight exercise ideas.

    Do you have a YMCA close by? Many of them offer a sliding fee schedule based on ability to pay, our local Y offers low or no cost memberships to those who truly can't afford to pay membership fees.
  • ninerbuff
    ninerbuff Posts: 48,989 Member
    There are a ton of body weight exercises you can do to start. Eventually you'll have to change the leverage of how they're done because as you lose weight, then the resistance from say a regular push up will decrease.
    One of the better pieces of equipment I tell people to get who don't have access to a gym, travel a lot, or just like working out at home is a TRX SUSPENSION system. Well worth the money spent based on how many exercises you can perform on it, how much room it takes up, what it weighs and how you can keep increasing intensity. And it's less than $200 (I've seen it for under $150 and on Craigslist for even less)

    A.C.E. Certified Personal/Group FitnessTrainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 30 years and have studied kinesiology and nutrition
  • rybo
    rybo Posts: 5,424 Member
    Tons of resources out there on bodyweight strength training

    YAYOG
    Nerdfitness
    shot of adreniline
    global bodyweight training
    uniquebodyweight exercises
  • rjmudlax13
    rjmudlax13 Posts: 900 Member
    Body weight exercises are great such as push-ups, pull-ups and dips.

    You can even fill up 1 gallon milk jugs with sand (or something denser for more weight). Then maybe get some 5 gallon buckets filled with sand and pad up the handles. Get innovative. Who says you need expensive weights?

    If you can spare a little cash you can get the Bowflex Selecttech interchangable dumbell set. Its basically like 20 dumbells in one where you can select the weight you want with a dial. There are other companies that make similar porducts too. Google it.
  • tacguy
    tacguy Posts: 196
    Google "44 best body weight exercises" and watch the youtube video. Now that guy is fit!!!
    You don't need to add weight as you get stonger and lighter. To up the intensity, just do more reps, as many as you can.
    What I like about body weight exercises is that it can help keep your nutrition in check. You know that whatever you eat today, you will have to lift tomorrow! LOL!

    Good luck, man!
  • BigGuy47
    BigGuy47 Posts: 1,768 Member
    Bodyweight exercises. You are your Own Gym is about $10 on Amazon. Later you can add a door way pull up bar (Iron Gym) for less than $30.
  • Straitlover1965
    Straitlover1965 Posts: 39 Member
    If you can spare $20, Walmart has an adjustable dumbell set, goes all the way up to 40 lbs I believe. I've been debating getting it myself as it takes up less room than individual dumbells.
  • Shadowcub
    Shadowcub Posts: 154 Member
    If you can spare $20, Walmart has an adjustable dumbell set, goes all the way up to 40 lbs I believe. I've been debating getting it myself as it takes up less room than individual dumbells.

    I wish I could, but as bad as their policies are, I personally boycott Walmart and Sams Club. So do my friends. :smile:
  • judtod
    judtod Posts: 85
    Me too, I also boycott Walmart.

    I do strength training at home. Get some books from the library. It can be cheap.
  • buildingdreams
    buildingdreams Posts: 173 Member
    youtube.com has many workout videos for free, weights on craiglist
  • froeschli
    froeschli Posts: 1,292 Member
    i just got a bunch of books on strength training from the library :blushing:
    got my first barbell and 30lbs of weights off craigslist, now i check value village for extra plates whenever i am in the area. as long as i don't push too hard, i can get by with $5 a week in used weight plates... not fancy, but until i am decided i am doing this for real (will take a year or so) i am not going to spend big $$$ on a fancy set.
  • Habiteer
    Habiteer Posts: 190 Member
    Everyone already beat me to the punch about the body weight fitness. I think for beginners who aren't packing a lot of muscle to begin with, body weight fitness is the easiest way to go. Just push yourself as much as you can, within safe limits, every other day and your muscles should grow just as they would at a commercial gym. Your body doesn't know the difference between pushing 100 lbs of iron and pushing 100 lbs of flesh.

    Another benefit is that you can let yourself go when you work out in privacy. You might not want to go to failure in front of others at a gym, but it wouldn't really be a problem if you were alone. Of course, only you would be able to keep yourself accountable as well.
  • wild_wild_life
    wild_wild_life Posts: 1,334 Member
    I do body weight exercises at home, trying to approximate all the compound lifts -- vertical and horizontal push and pull, plus quads (squats w weighted backpack) and hamstrings (one legged Romanian deadlifts).

    Just a note, 1g/kg protein is actually on the low side, 1 g/lb of lean body mass is more often recommended.
  • lizziegs
    lizziegs Posts: 71 Member
    You can also get a decent workout with resistance bands.
  • RllyGudTweetr
    RllyGudTweetr Posts: 2,019 Member
    Tons of resources out there on bodyweight strength training

    YAYOG
    Nerdfitness
    shot of adreniline
    global bodyweight training
    uniquebodyweight exercises
    Adding "convict conditioning" to the list; there's a channel on youtube if you've got one of those fancy "internet" connection doohickeys. :wink:
  • jfrankic
    jfrankic Posts: 747 Member
    ashotofadrenaline.net

    This one hasn't been mentioned yet. Free eBook, tons of workouts. The options are endless with working out at home or with no weights. I'm taking a break from heavy lifting and doing bodyweight only. It's serious business!

    You can find a pull up bar lots of places, other than Wal-Mart. I found one at Aldi (grocery store) for $12 not long ago. It will be a good investment to have in your home during rainy or cold seasons when you can't get outside to be creative with a pull up bar.
  • pinkraynedropjacki
    pinkraynedropjacki Posts: 3,027 Member
    You are your own gym


    Best book I ever got. Trust me I'm fit & even these push me.
  • TheStephil
    TheStephil Posts: 858 Member
    I'm doing the You Are Your Own Gym program. I haven't read the book but the smart phone app is $3 and so easy to use.

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