Strength Training @ Home

2 words.

Resistance bands.

You are doing squats...you could technically drop the leg presses all together really. After all, they are already compounded into the squats. But if you are still wanting to so something like that, you could bring in step ups, and then add weight using dumbbells....which is a much more realistic movement for the leg anyway...imo.

And squat racks over smith machines, imo.

2 words.

Resistance bands.

Those give just as much of a workout? Like Thera-bands? I have some of those from when I was in PT

You are doing squats...you could technically drop the leg presses all together really. After all, they are already compounded into the squats. But if you are still wanting to so something like that, you could bring in step ups, and then add weight using dumbbells....which is a much more realistic movement for the leg anyway...imo.

And squat racks over smith machines, imo.

Squats are just as good? When I was in PT they had me doing leg presses so I've just continued with it. I like to make sure I get good leg workouts to help strengthen muscles for running

Then step ups and lunges and squats....leg presses honestly do nothing for running. At least that is how I see it. How often in running do you sit on your butt and push something with your legs? Compare that to how often you have to step up things on trails, or run up steps or hills. And lunges are not only used for stretching out...add some weights and do walking lunges. Works wonders for your push off muscles, which creates power for your turn overs.

And just to show you how much is worked in squats:

2 words.

Resistance bands.

Those give just as much of a workout? Like Thera-bands? I have some of those from when I was in PT

You are doing squats...you could technically drop the leg presses all together really. After all, they are already compounded into the squats. But if you are still wanting to so something like that, you could bring in step ups, and then add weight using dumbbells....which is a much more realistic movement for the leg anyway...imo.

And squat racks over smith machines, imo.

Squats are just as good? When I was in PT they had me doing leg presses so I've just continued with it. I like to make sure I get good leg workouts to help strengthen muscles for running

Resistance bands are great for mobility work. You'll 'outgrow them' strength-wise in a couple of weeks.


Squats are better than leg presses. Heavy barbell squats. You can put more stress on the body that way.

And they beat step ups/lunges/etc. Though step ups and lunges are good accessory work and can help bunches with stability.

You don't need to do leg press if you are doing squats and deadlifts. If you aren't already doing them you can add front squats and straight leg deadlifts to work your legs more.

You don't need a Smith Machine. Squat rack will be sufficient. I work out at home with far less than you have and so far so good!

2 words.

Resistance bands.

Those give just as much of a workout? Like Thera-bands? I have some of those from when I was in PT

You are doing squats...you could technically drop the leg presses all together really. After all, they are already compounded into the squats. But if you are still wanting to so something like that, you could bring in step ups, and then add weight using dumbbells....which is a much more realistic movement for the leg anyway...imo.

And squat racks over smith machines, imo.

Squats are just as good? When I was in PT they had me doing leg presses so I've just continued with it. I like to make sure I get good leg workouts to help strengthen muscles for running

Resistance bands are great for mobility work. You'll 'outgrow them' strength-wise in a couple of weeks.


Squats are better than leg presses. Heavy barbell squats. You can put more stress on the body that way.

And they beat step ups/lunges/etc. Though step ups and lunges are good accessory work and can help bunches with stability.

I have to say that steps ups are worth bringing in, especially from another runner's view. Squats are great for all around leg power, but nothing helps develop leg climbing ablility like step ups. They are great for balance and strength building, which results in better hill climbing abilities and much better trail stabilization.

Keep doing squats w weights by all means if you enjoy them, but also consider bodyweight movements like the Pistol Squat or any progression of the Pistol Squat if you are still building enough strength to do one.

If you are outgrowing the resistance band, just throw another one on!

Folks say you will soon out-train bodyweight exercises, but there are really no limits if you study the progressions to keep challenging the muscles.

2 words.

Resistance bands.

Those give just as much of a workout? Like Thera-bands? I have some of those from when I was in PT

Less reps more weight for the squats. Heavy lifting helps runners too. A strong core is a happy core, and that is exactly what squats do. They work your core perfectly because you have to balance yourself with some as you go up and down. Same thing with the deadlifts....focus on the core.

5 sets of 20? That's not really strength work.
Start moving the weight up and the reps down.

My wife was doing 3 sets of 5 at 185 lbs in about a month of squatting.

I read more reps/less weight builds strength and less reps/more weight builds more muscle.....? Is that wrong?

Step ups are just where you step up and down.. right? I'm not sure if it's what I'm thinking of

Yes...stepping up onto a bench or platform. And as you go on you add in weights, dummbells or a barbell (but if you do this do it on a lower step as it throws of your center of gravity a tad). They work great...since I started bringing them in, climbing hills has become a lot easier.

I read more reps/less weight builds strength and less reps/more weight builds more muscle.....? Is that wrong?

Yes...you are a female honey. In order for us to build the muscle you are thinking it takes year and years of bulking and cutting. And even them most women need supplement help because we lack certain male organs that help them build muscle the way they do. Less weight/more reps is basically another form of muscle cardio....you build endurance that way. The way to build true strength is bringing more weight. Heavy lifting doesn't necissarily mean lifting 200+ lbs, it is just progressively lifting heavier.