Strength gaining exercises?

littlebirdyxx
littlebirdyxx Posts: 14
in Fitness and Exercise
Can anyone recommend an indoor strength exercise routine?
I have no money for the gym, so it can't require any fancy equipment.
I have no weights, and no money to buy some right now. (I might be getting my boyfriend's dumbells in August when he goes home for a year, but that's still a few months off).
Preferably nothing that requires jumping; I like doing my strength exercises in the morning, and I don't want to be waking the whole house.

Thanks! :)

The optional read:
I plan to begin running again in 11 days (I can't run where I am right now - forgot my running shoes!). I don't want to stick to cardio alone, though; I know that muscle is important for keeping the metabolism high and I'd like to gain a little. My legs and core are fairly strong, though nowhere near as strong as they used to be... my upper body, however, is a different story.

In short; I'm good with squats and sit-ups (I can comfortably manage around 50 squats and 80 sit-ups), but can't manage more than 2-3 floor push-ups before my arms give in. Embarrassing, I know. If you know any exercises suitable for gradually increasing upper body strength, it will therefore be much appreciated! :)

Replies

  • kandell
    kandell Posts: 473 Member
    Push ups are great, as are crunches. I'd suggest pilates, because you can typically do that with no equipment. And if you really need some extra weight to build your strength, you can always use canned foods as weights.

    I have barely any upper body strength. I started doing modified push-ups (on the knees instead of the toes) a little while ago. I could about 3, max. But I kept doing push ups and kept pushing myself, and now I can do 10 in a row. So maybe just start with the modified push ups and increase? Adding 1 or 2 push ups a day really adds up! :]
  • No_Finish_Line
    No_Finish_Line Posts: 3,661 Member
    hopefully Waldo will see this. he's like the king of building mass with body weight exercises.

    basically your going to want to find a chest, back and leg exercise where you can't do more then 6-10

    that should be enough resistance to build strenght.

    Once you get over 10 reps you will have to do a different exercise of figure out a way to make it harder.

    probably easiest to do full body 3 days a week with at least one day of rest inbetween.

    you will not need to eat at a surplus if strength is the primary goal... but it wouldn't hurt.
  • TeaBea
    TeaBea Posts: 14,517 Member
    Body weight exercises are a good place to start

    http://weighttraining.about.com/od/exercisegallery/a/Top-10-Bodyweight-Exercises-For-Strength-And-Muscle.htm


    If you want to use weights think of everyday objects..... fill a milk jug with sand.

    I second pilates......your local library will have exercise DVDs. All you need is a mat or a carpeted surface.

    http://pilates.about.com/od/pilatesexercises/tp/First-10-Classic-Exercises.htm
  • littlebirdyxx
    littlebirdyxx Posts: 14
    hopefully Waldo will see this. he's like the king of building mass with body weight exercises.

    basically your going to want to find a chest, back and leg exercise where you can't do more then 6-10

    that should be enough resistance to build strenght.

    Once you get over 10 reps you will have to do a different exercise of figure out a way to make it harder.

    probably easiest to do full body 3 days a week with at least one day of rest inbetween.

    you will not need to eat at a surplus if strength is the primary goal... but it wouldn't hurt.

    6-10 reps?
    How many of each exercise per rep would you recommend? I was thinking around 10, but would this be too little for some exercises?

    I plan to keep my rest days (I'm studying for exams right now so don't want to be too tired) but don't plan on eating a surplus. Maybe just some yoghurt or milk, or an egg for protein. I find they help when I get sore legs from running. Would it work for body weight exercises too?
  • littlebirdyxx
    littlebirdyxx Posts: 14
    Push ups are great, as are crunches. I'd suggest pilates, because you can typically do that with no equipment. And if you really need some extra weight to build your strength, you can always use canned foods as weights.

    I have barely any upper body strength. I started doing modified push-ups (on the knees instead of the toes) a little while ago. I could about 3, max. But I kept doing push ups and kept pushing myself, and now I can do 10 in a row. So maybe just start with the modified push ups and increase? Adding 1 or 2 push ups a day really adds up! :]
    Body weight exercises are a good place to start

    http://weighttraining.about.com/od/exercisegallery/a/Top-10-Bodyweight-Exercises-For-Strength-And-Muscle.htm


    If you want to use weights think of everyday objects..... fill a milk jug with sand.

    I second pilates......your local library will have exercise DVDs. All you need is a mat or a carpeted surface.

    http://pilates.about.com/od/pilatesexercises/tp/First-10-Classic-Exercises.htm

    Push ups are my mortal enemy. I tend to avoid them, which is probably why I'm so bad at them. If there are Pilate alternatives, I might give those a go... or suck-it up and start doing my push-ups like a grown-up. The local gym offers Pilates, but it's a bit pricey and the local library is a little useless. I might try the online exercises if I can clear some floor space. Thanks! :)
  • ChaplainHeavin
    ChaplainHeavin Posts: 426 Member
    Can anyone recommend an indoor strength exercise routine?
    I have no money for the gym, so it can't require any fancy equipment.
    I have no weights, and no money to buy some right now. (I might be getting my boyfriend's dumbells in August when he goes home for a year, but that's still a few months off).
    Preferably nothing that requires jumping; I like doing my strength exercises in the morning, and I don't want to be waking the whole house.

    Thanks! :)

    The optional read:
    I plan to begin running again in 11 days (I can't run where I am right now - forgot my running shoes!). I don't want to stick to cardio alone, though; I know that muscle is important for keeping the metabolism high and I'd like to gain a little. My legs and core are fairly strong, though nowhere near as strong as they used to be... my upper body, however, is a different story.

    In short; I'm good with squats and sit-ups (I can comfortably manage around 50 squats and 80 sit-ups), but can't manage more than 2-3 floor push-ups before my arms give in. Embarrassing, I know. If you know any exercises suitable for gradually increasing upper body strength, it will therefore be much appreciated! :)

    Here are some Plank and Pilates Workouts. I haven't tried the pilates yet, but the two plank workouts I have and they're good. 8 minutes each.

    Plank Workouts

    https://www.youtube.com/watch?v=6mV-c3u2KAQ

    https://www.youtube.com/watch?v=pvzaUmLaTjI

    Intermediate Pilates Workout (11 minutes)

    https://www.youtube.com/watch?v=_tKVBHmUMxw
  • littlebirdyxx
    littlebirdyxx Posts: 14

    Here are some Plank and Pilates Workouts. I haven't tried the pilates yet, but the two plank workouts I have and they're good. 8 minutes each.

    Plank Workouts

    https://www.youtube.com/watch?v=6mV-c3u2KAQ

    https://www.youtube.com/watch?v=pvzaUmLaTjI

    Intermediate Pilates Workout (11 minutes)

    https://www.youtube.com/watch?v=_tKVBHmUMxw

    Cheers! :)
    Definitely checking out the planks! I actually find them quite fun.

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