Building Strength Without Gym/Equipment?

Google "you are your own gym"

theautumneffect wrote: »

Part of my college program will require me to be able to carry someone up and down a flight of stairs

Really? That's pretty extreme.

As far as I know, only fire dept candidates are required to do anything like that and they don't use real people in the test, they use dummies or they just have to put on a firefighting suit, a Scott airpack and drag a water hose (all of which weighs pretty close to 200#) up an open steel training staircase.

When I was in the police academy, all we had to do was drag a 200# dummy 50 ft or something like that.

If I were you, I'd question the administration on the need for such a test. Someone could get seriously injured doing that and they should be concerned about their liability if that happens.

There are a couple of posts in the MFP blog on bodyweight exercises. Start there. Also Google "19 bodyweight exercises" there is a good article from Women's Health mag. Does your school have a weight room? Is there a community fitness center where you live? You will need to add in true weightlifting at some point to keep progressing after you get stronger from the bodyweight exercises.

I have to say i agree with sgt1372 carrying someone down a flight of stairs does seem a bit extreme for a paramedic course. I think someone may be winding you up. You could almost certainly google the fitness tests for your course and get the details.

We used to do casualty carries in the Army (British) during FIBUA/CQB training when the instructors would randomly (always the biggest heaviest trooper) to become a casualty and you'd need to evac them. It was hard work even for very physically fit guys.

In terms of body weight training this site give some good progressions for full body strength form beginner to advanced.

In terms of training for that exercise specifically sandbag shoulder carries would probably be the most useful. Starting with a sack containing not very much and working up to carrying a (small) friend. I wouldn't practice on the stairs though!!!

A homemade sandbag costs virtually nothing to make and if you google sandbag training is incredibly versatile. Ross Training is a good resource for SB training, BW training and home made equipment.

theautumneffect wrote: »

I'm completely new to any kind of muscle building, so any tips will be hugely appreciated.

Part of my college program will require me to be able to carry someone up and down a flight of stairs. As of right now, I can barely lift a garbage bag full of clothes. I run every morning and have started doing crunches twice a day, but that's as far as I go in terms of anything fitness related right now.

I live in a small apartment and can't afford a gym membership, so I'm looking for some ways to build up muscle (specifically upper body) from home. I'm female, 5'6, and about 120lbs if that helps at all. I've tried looking up some exercises on google but so many of those sites seem like total BS (if anyone knows any good ones please let me know!). I've had several people recommend push ups, but I want to add some other exercises into my routine as well.

Thanks in advance!

Sounds like you're going for Paramedic or Firefighter.

Sorry but conditioning your body to drag couple of hundred pounds requires weight training. If you have a heavy couch or a bed that would be your best bet. Practice proper body mechanics, not only does it save your back, proper form makes you stronger.

If you can make it to a gym I would suggest Deadlifts, Squats, Standing Overhead Presses, Farmer's carry's. If your school has a gym use it, and find friends in class that lift. I have VIP at my gym and I can bring guests for free, so thats one way around the fee. Good luck in your studies!