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    • Want to start strength training- no gym

    Posts: 126 Member
    edited November 2024 in Fitness and Exercise
    So the title says it all...
    I've lost about 28 pounds so far (just CICO, no exercise), only about 20 more pounds to goal. I'm happy with the results, but not 100% satisfied...
    After reading all about the magic of strength training on these forums I'd really like to start. Unfortunately where I live I have no access to a gym, or any funds (or space) to have home equipment.

    I've heard there are good bodyweight programs, but I don't know much about them. Is there a specific one anyone can recommend, that they've done and seen results?

    Thanks very much!

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    Replies

    • Posts: 49,177 Member
      Pick up a suspension trainer. You can do strength training on it and it doens't require anything more than a door to mount it on. And it's portable and doesn't take up any room in your home.

      https://www.youtube.com/watch?v=pcFmhpk7D3o

      A.C.E. Certified Personal and Group Fitness Trainer
      IDEA Fitness member
      Kickboxing Certified Instructor
      Been in fitness for 30 years and have studied kinesiology and nutrition
      9285851.png
    • Posts: 13 Member
      I suggest joining bodybuilder.com and making An account with all your goals. That will open up your search for programs
    • Posts: 2,417 Member
      I've personally used mark Lauren's You Are Your Own Gym book (there are separate male and female versions) but I've read (but not followed the plan) Convict Conditioning. Both are considered to be good body weight programs.
    • Posts: 27 Member
      I am also interested in this. What equipment do you need to get started? Barbells? Weight bench? Squat rack?
    • Posts: 8,488 Member
      I have used Nerdfitness body weight routine and found it a good programme.

      If you are just starting simplify the moves ( ie: push-ups against a wall) and progress until you can complete the move. It is a 3 set routine, work towards completing one set, then build up from there.
      I started as weak as a kitten so had to work up to completing the whole programme as laid out. Once I could do that well, I started adding complexity to the moves (ie: side planks instead of planks). It is a programme that can grow with you or set you up for something more challenging.

      Cheers, h.
      http://www.nerdfitness.com/blog/2009/12/09/beginner-body-weight-workout-burn-fat-build-muscle/
    • Posts: 666 Member
      Pick up heavy stuff and put them down. Rinse. Repeat. All you need to do is to start off with a low enough weight and pick up progressively heavier things.
    • Posts: 126 Member
      thanks for the advice everyone! i was looking for a specific routine as many of your suggested, so thanks!
      @trjjoy what am i supposed to do- start picking up my dining room table? the couch?
    • Posts: 666 Member
      Seriously, dude? How 'bout buying some of those huge bags of dog feed. Or whatever. Buy a bag or two that can hold 25kg and fill it with whatever. Lug that around. Deadlift it. Bench press it. Be creative.
    • Posts: 126 Member
      trjjoy wrote: »
      Seriously, dude? How 'bout buying some of those huge bags of dog feed. Or whatever. Buy a bag or two that can hold 25kg and fill it with whatever. Lug that around. Deadlift it. Bench press it. Be creative.

      lol. i'm completely new to this! i don't even know what deadlifting or benchpressing is. i think i'll just stick to a book or something...
    • Posts: 1,303 Member
      http://www.startbodyweight.com/p/start-bodyweight-basic-routine.html is a good place to start. Another program that people like is "You are your own gym" or YAYOG.

      As for picking heavy things up, there is no reason you can't combine body weight with whatever you find in the house. However, some things don't lend well to certain exercises. I wouldn't suggest bench pressing 4 25lb bags of dog food, you'll probably drop them. But, you can throw a backpack full of stuff on your back and do push ups.

      Combine pure body weight with what you find in the house and a suspension trainer and you can go a long way. You can even throw in some resistance bands along the way.
    • Posts: 98 Member
      brainoverbrawn.com/wp-content/uploads/2010/01/brainoverbrawn.pdf

      Here's a free ebook to get you started.
    • Posts: 1,158 Member
      StealthHealth wrote: »
      I've personally used mark Lauren's You Are Your Own Gym book (there are separate male and female versions) but I've read (but not followed the plan) Convict Conditioning. Both are considered to be good body weight programs.

      https://marklauren.com/

      This is what I started using about 3 weeks ago and its been great. I paid $4.99 I believe for the app on my iPad, and I haven't needed any specialized equipment at all, just things you already have in your house you can use as equipment. I would recommend it to anyone.

      The startbodyweight.com website is good, too. But I find the YAYOG program to be more structured and easier to follow for me personally.

      There are a ton of bodyweight/home workout programs available. Just do a Google search for "bodyweight workouts" and you will see. Any program that is progressive and builds upon itself will get you results.

      Good luck!
    • Posts: 126 Member
      thanks for all the advice, really appreciated.
    • Posts: 1,639 Member
      tomatosoup3 wrote: »
      show previous quotes

      lol. i'm completely new to this! i don't even know what deadlifting or benchpressing is. i think i'll just stick to a book or something...

      Good idea. Find an actual plan and stick to it. Don't listen to that woman.
    • Posts: 22 Member
      There are lots of free apps for the phone as well as training tips on youtube and internet. Stick with the more known ones like bodybuilder.com. Also if you can't afford weights etc for home sand, bags, and duct tape work. Fill plastic bags up with the desired weight then tape the whole thing, you can even make yourself a handle if you want it like a kettlebell. You can get the sand and tape cheap at homedepot etc.
    • Posts: 106 Member
      We bought 2 books that we used to start weight training. Starting Strength and Strong Curves.
      Bodybuilding . com has lots of workouts and videos to show you proper form.
      We bought adjustable dumb bells to get started.
    • Posts: 207 Member
      Body weight training has zero cost to the consumer. Push ups, sit ups, crunches, burpees, squats, lunges... the list goes on an on. Add in chair for incline push ups and dips. If you get desperate for some weights, resistance bands are fantastic or buy a few light weights (less than 5 lbs) and use them when you walk/jog/run.
    • Posts: 153 Member
      FitnessBlender.com + two sets of adjustable dumbbells (the kind with handles and disks, you can get them on eBay)
    • Posts: 130 Member
      samwiserabbit wrote: »
      FitnessBlender.com + two sets of adjustable dumbbells (the kind with handles and disks, you can get them on eBay)

      THIS
    • Posts: 112 Member
      I always recommend HIIT for people looking for the best results with working out at home. You can combine strength training (with body weight to start) with cardio for maximum results. Here are 2 easy ones, you need a treadmill for one, but you could find a way to do it outside: https://www.myliporidex.com/blog/quick-weight-loss-HIIT/
    • Posts: 81 Member
      As other people have suggested, I would start with body weight exercises, and then get some dumbbells or kettlebells to increase the weight when you are ready.
    • Posts: 253 Member
      Yes, start with body weight exercises. Look at your Craigslist or whatever classifieds for free weights people don't want
    • Posts: 483 Member
      Find someone selling Insanity on Craigslist for like $20. It's a great program. You will get toned and ripped if you do the whole program. After 2 weeks I saw a noticeable difference in my chest and arms!
    • Posts: 60 Member
      I would say HIIT is a good option because it offers quick results and you don't need a lot of equipment.
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    • Posts: 53 Member
      trjjoy wrote: »
      Pick up heavy stuff and put them down. Rinse. Repeat. All you need to do is to start off with a low enough weight and pick up progressively heavier things.

      That was going to be my advice as well. Do it like the good ole' days. The bright side is if you're lifting food or Home Depot-like products, you can use them later. You can't eat dumbells. :D
    • Posts: 1,481 Member
      Another recommendation for:

      You Are Your Own Gym
      Convict Conditioning
      Nerd Fitness
    • Posts: 1,441 Member
      Yes to the above poster-up a few

      Push ups and burpees. Start there.
    • Posts: 149 Member
      I use the Body Gym by Marie Osmond and it has changed my body! It is a resistance band tool and can be done on different levels as you get stronger. You can start sitting down or standing. It is WONDERFUL and I've gotten amazing results in very little time, Good Luck!
    • Posts: 21 Member
      Loads of body weight exercises here, it's all free and the website is constantly being updated with new stuff :)http://darebee.com/
    This discussion has been closed.

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