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body resistance instead of lifting

sarahgilmore
sarahgilmore Posts: 572 Member
edited October 2024 in Fitness and Exercise
Do you think a thorough bodyweight resistance routine could impart the same benefits (i.e efficient toned muscles, bone density etc) as lifting? If so, what sort of exercises are good, and will putting them into tabata intervals be effective or does doing them at a high heart rate make them only cardio? I'm thinking squats, burpees, pushups, lunges. I don't like crunches.

I see the benefits in strength training, but do not have access to weights other than the 80-something kgs of it I drag around with me.

Is a moderate paced walk, not fast enough that I'm really noticing much exertion (I have a small dog, his legs only go so fast) but up and down some serious hills, good for this?
Also, I have a job where I am lifting and carrying heavy (30-something kg) rolls of fabric. With a physical job, is strength training really even necessary or am I getting it all 'naturally'

Replies

  • tameko2
    tameko2 Posts: 31,634 Member
    body weight exercises are good starting out (might be all you can do starting out) but eventually you'll need weights.

    Adn you know, ANYTHING you do is better than nothing! (PS Planks and side planks and sideplank curls are quite good for your abs, you don't need crunches)

    You can just get dumbbells and be good for quite a while. Especially as your name makes me think you are a girl? stuff like pushups and pullups will be hard for a good long while.
  • LaMujerMasBonitaDelMundo
    LaMujerMasBonitaDelMundo Posts: 3,634 Member
    Especially as your name makes me think you are a girl? stuff like pushups and pullups will be hard for a good long while.

    I disagree with this. Being a woman is no excuse not to do "masculine" stuff like pushups, pull-ups. That is one big mistake a lot of us women think. For starters, it is advisable to do at least 10 table or knee push-ups first & then lower it more as you become stronger until you can do full push-ups. The same applies to pull-ups & weights. We are not limited to lift only a measely 3 lb. pink dumbbells, we can lift more although 3 lb. is OK for a while for those who are just starting out but eventually you need to lift heavier as you become stronger. I started out on knee push-ups & eventually I can now do 30 full push-ups.
  • sarahgilmore
    sarahgilmore Posts: 572 Member
    But when weights aren't an option...???
  • jecka31
    jecka31 Posts: 284
    If you don't have/don't want weights, look into pilates (spelling??). You use body weight as your resistance. I love it! Also, doing push-ups, squats, lunges and dips are all great ways to strengthen and tone your muscles without weights. If you have access to a park with monkey bars, you can even add in pull-ups (if you can do them! I still can't - I have no upper body strength). You can search google for home-workouts without weights or body weight exercises.
  • GertiLee
    GertiLee Posts: 29 Member
    You Are Your Own Gym is a really good body weight program.
  • AZackery
    AZackery Posts: 2,035 Member
    You don't have to workout with weights. You can only use your body and get good results. Check into bodyweight workouts, you will see what I'm talking about.
  • geckofli
    geckofli Posts: 155 Member
    Sorry I have to laugh you don't like cinched but your happy to thrash out a few briers, they're hard core my hat is tipped to you
    As for bodyweight exercises have you checked out bodyrocktv? That chicks insane fit I do some of those but I have to modify them cause I'm not hardcore fit like she is
  • starbucksbuzz
    starbucksbuzz Posts: 466 Member
    I second pilates, it's awesome. And whoever went from 10 knees pushups to 30 normal ones, you're my hero, I hope I get there someday soon! I picked up some 8lb dumbbells to use with some of the p90x stuff because the little 3lb ones i had to use with weighted yoga weren't cutting it.
  • SafireBleu
    SafireBleu Posts: 881 Member
    Resistance bands work well too.
  • LeanMeanFitnessMachine
    LeanMeanFitnessMachine Posts: 659
    Water is one of the best resistance training tools there is. Whether its swimming, underwater running, or hydropump workouts it gets your heart rate up and tires the hell out of your muscles! I kind of feel like its cardio and strength training at the same time. Research also shows that exercising in the water tones muscles much faster than land workouts with free weights.
  • KBGirts
    KBGirts Posts: 882 Member
    You can make weights out of things like filling up a gallon jug with water or filling up 20oz bottles with sand etc. I've never really looked into this because I use a gym so do some research for more ideas. I would definitely say that using weights generates better results than not using them. Off course something is better than nothing.
  • rileysowner
    rileysowner Posts: 8,354 Member
    You can do it with body weight it is all a matter of knowing how to keep increasing the difficulty. Remember gymnasts use only body weight for training and they have some of the most amazing physiques out there. Weights make it easier, but they are far from necessary. I second the You Are Your Own Gym by Mark Lauren and bodyrock.tv Also look into bodyweightcoach.com and bodyweightculture.com. There is a bodyweight training group started here, albeit there are not that many members at this point, but it is a place where we can share resources.

    BTW, crunches are horrible exercises for abs. Plank, Side-plank, stability ball roll outs, bird dogs, and more are far better.
  • AZackery
    AZackery Posts: 2,035 Member
    BTW, crunches are horrible exercises for abs. Plank, Side-plank, stability ball roll outs, bird dogs, and more are far better.

    How are crunches horrible for the abs?
  • CaptainGordo
    CaptainGordo Posts: 4,437 Member
    BTW, crunches are horrible exercises for abs. Plank, Side-plank, stability ball roll outs, bird dogs, and more are far better.
    How are crunches horrible for the abs?
    They might not be horrible for the abs, but they have been proven to be bad for many people's backs. The alternatives suggested can help to avoid back injuries.
  • engineman312
    engineman312 Posts: 3,450 Member
    i did crazy body weight circuits for about two months or so before i started at a gym doing weights. check this article out, really gave me a lot of great tips: http://nerdfitness.com/blog/2009/12/09/beginner-body-weight-workout-burn-fat-build-muscle/ i also went to the park and did this, and instead of dumb bell rows, i'd do pull ups.

    and i don't do a single crunch. so horrible for your back, and there are so many better work outs out there for your core, such as planks and hanging leg lifts. if you do squats, lunges, push ups, and other body weight exercises while keeping your core nice and tight and your belly button sucked in to your spine, then you'll never have to do a single crunch in your life.
  • Pandorian
    Pandorian Posts: 2,055 Member
    I can't help but chuckle at the mom's I know working out with their pink 1-2lb weights thinking that's all they can handle, yet when they go home / aren't working out they have NO problems whatsoever lugging around their kids which get to be 10/20 lbs pretty quick... and think the little pink things are doing them favours ;)

    body weight exercises will do wonders, there are reasons that they're big in basic training for military etc.
  • AZackery
    AZackery Posts: 2,035 Member
    I use light weights and it does wonder for my body. I will start doing more bodyweight workouts.
  • sarahgilmore
    sarahgilmore Posts: 572 Member
    Thanks everyone, and I'll try and find that group on here now : )
This discussion has been closed.

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