Strength Training Without Gym or Equipment

Krys_140
Krys_140 Posts: 648 Member
in Fitness and Exercise
The Question (for those who don't wish to read the details): What are some specific weight training exercises that can be done at home without specific equipment or a gym membership? I'm looking for Arms, Shoulders, Abs, Back, Legs - what else?

The Details (for those that like context): I started on MFP about 3 weeks ago, and have been overwhelmed by the support and encouragement here. I've already lost 4 lbs (net), and am making much better choices with food. I've walked for exercise every single day since joining, which is a record for me. Now, I've challenged myself to add daily strength training, but I don't have a gym membership or equipment at home.

I do intend to join a gym very soon, but I don't want to wait on that to start building lean mass.

THANKS!!
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Replies

  • omma_to_3
    omma_to_3 Posts: 3,265 Member
    There is a book and iphone app called "Be Your Own Gym" that uses body weight as resistance instead of weights. I have heard good things, but haven't tried it yet myself. I do have the app, but just haven't gotten around to it LOL.
  • KatieMae75
    KatieMae75 Posts: 391 Member
    First, excellent job on the weight loss!!! There are a few things I do at home without any equipment, but I'm still new at this too so my variety is limited. Push ups and superman planks are something I randomly drop and do. My children think I'm insane. A small investment in a body ball can open up a world of strength and flexibility exercises. Typically the ball will come with a book of different things you can do with it, or you can just Google it and get a lot of ideas. You can also put a chair on each side of you and use them to do dips. A sturdy tree branch outside (with gloves) makes a good pull-up bar. If you have on-demand on your TV, they have a lot of Pilates shows.

    Uhhh..that's all I've got, hope it helps!
  • lkm111
    lkm111 Posts: 629 Member
    I know your thread title says, "Without Equipment", but I use one very easy and inexpensive piece of equipment - a kettlebell. I can use it for all the strength training moves and it makes you become the machine. I use KettleWorx DVDs and I started out with a 5 lb. KB. I have since moved up to a 7 lb., and now on a 10 lb. I found the 7 and 10 on sale at Target.

    My cardio started out with Zumba and I've since moved on to TurboFire, but it wasn't until I started using KettleWorx that I would hear, "How much WEIGHT have you LOST?"

    I've done it all in my house, none of it in a gym. Hope this is helpful! :smile:

    Edit to add: Wow, I'm all thumbs today - spelling. :blushing:
  • Elen_Sia
    Elen_Sia Posts: 638 Member
    The Question (for those who don't wish to read the details): What are some specific weight training exercises that can be done at home without specific equipment or a gym membership? I'm looking for Arms, Shoulders, Abs, Back, Legs - what else?

    The Details (for those that like context): I started on MFP about 3 weeks ago, and have been overwhelmed by the support and encouragement here. I've already lost 4 lbs (net), and am making much better choices with food. I've walked for exercise every single day since joining, which is a record for me. Now, I've challenged myself to add daily strength training, but I don't have a gym membership or equipment at home.

    I do intend to join a gym very soon, but I don't want to wait on that to start building lean mass.

    THANKS!!

    http://www.moneycrashers.com/strength-training-exercises-women/
  • ilovemybuggy
    ilovemybuggy Posts: 1,584 Member
    I know you asked for no equipment, but I have been working out with a kettlebell. They are a GREAT tool for excercise, there are so many different excercises you can do with them (I you tube'd a few videos) and they aren't expensive. I got an 8 lb one at wal mart for less than 15 dollars!
  • ilovemybuggy
    ilovemybuggy Posts: 1,584 Member
    I know you thread title says, "Without Equipment", but I use one very easy piece of equipment - a kettlebell. It can use it for all the strength training moves and makes you become the machine. I use KettleWorx DVDs and I started out with a 5 lb. KB. I have since moved up to a 7 lb., and now on a 10 lb. I found the 7 and 10 on sale at Target.

    My cardio started out with Zumba and I've since moved on to TurboFire, but it wasn't until I started using KettleWorx that I would hear, "How much WEIGHT have you LOST?"

    I've done it all in my house, non of it in a gym. Hope this is helpful! :smile:

    haha didn't see this post! Looks like we're on the same page :)
  • MeMyCatsandI
    MeMyCatsandI Posts: 704 Member
    Yoga!
  • jgic2009
    jgic2009 Posts: 531 Member
    Push-ups, planks, dips, lunges, and squats can all be done around the house with no equipment.
  • Bobby_Clerici
    Bobby_Clerici Posts: 1,828 Member
    I no longer go to a gym at all...
    Here is a great site for strength training
    http://greatist.com/fitness/50-bodyweight-exercises-you-can-do-anywhere-030612/
  • JSheehy1965
    JSheehy1965 Posts: 404
    Have a look at "You Are Your Own Gym" - great book with LOADS of bodyweight exercises. He trains special ops but modifies exercises from beginner to elite. Love incorporating some of this stuff. When I have 5 minutes to spare at home, I will do calf raises, or push ups from the coffee table, dips...whatever.
  • SPNLuver83
    SPNLuver83 Posts: 2,050 Member
    It's kinda hard to do it without equipment. Your body gets used to its own body weight pretty fast and you need to keep making things heavier to keep pushing.

    I would suggest the program ChaLean Extreme. You need a set of weights, preferably select-tech ones were you can change the weights fast, for women at least ones that go 5-25 lbs. I got mine for $130 off Ebay free shipping.
  • guapogringo
    guapogringo Posts: 201
    Multiple variations of Pushups, dips, chair dips, pull up bars are cheap. Squats, lunges, lots of body weight options
  • srhershey
    srhershey Posts: 181 Member
    There are a few DVDs out there that use your weight to build strength, with the help of 2-5lb hand weights. I personally love Jillian Michaels and Bob Harper, both from the Biggest Loser. Both incorporate cardio with strength to not only build muscle, but to burn calories. They do squats of different variations, planks, quick feet, static row...and so on. I've gained muscle and lost inches by doing these workout DVDs, along with Zumba or Hip Hop Abs for extra cardio.
  • RoxyLDN
    RoxyLDN Posts: 96 Member
    I no longer go to a gym at all...
    Here is a great site for strength training
    http://greatist.com/fitness/50-bodyweight-exercises-you-can-do-anywhere-030612/

    Great resource! Thanks for sharing!
  • Martucha123
    Martucha123 Posts: 1,089 Member
    full routine

    http://www.nerdfitness.com/blog/2009/12/09/beginner-body-weight-workout-burn-fat-build-muscle/
  • embersfallen
    embersfallen Posts: 534 Member
    bump
  • kimi233
    kimi233 Posts: 271 Member
    Congrats on the weight loss. Personally I'm not disciplined enough to do a work out with our following a routine, I am doing Turbo Fire right now. But if you don't want to spend money on a dvd, push-ups, lunges and squats are a must! =) I also love verpees (don't know how to spell that).
  • emcemayo
    emcemayo Posts: 45 Member
    ''you are your own gym'' by mark lauren
    Never gymless by ross enamalt
    Naked warrior by pavel
    I think you'll have more than you ask for if you can get Any of the above books n craig ballantyne 's site too is good. www. Turbulencetraining.com
    I hope this helps.
  • GeoJenna223
    GeoJenna223 Posts: 68 Member
    I third the kettlebell suggestion. I love mine. I would start out heavier than previous posters suggested. I would start at a 15 then work your way up from that.
  • stylistchik
    stylistchik Posts: 1,436 Member
    Go grab a resistance band. I got one at target pretty cheap and it came with a great little booklet with different exercises and how to do them. Other than that just do a variety of core exercises, and different kinds of pushups and lunges. You can find a bunch o you tube.
  • krokador
    krokador Posts: 1,794 Member
    Have a look at "You Are Your Own Gym" - great book with LOADS of bodyweight exercises. He trains special ops but modifies exercises from beginner to elite. Love incorporating some of this stuff. When I have 5 minutes to spare at home, I will do calf raises, or push ups from the coffee table, dips...whatever.

    I've done a few weeks of the YAYOG basic program - which you can get for a measly 3$ or so as an android app, so talk about cheap. You don't even have to buy the book (although some of what is in the book is great for motivation)! - And had pretty awesome results before I started slacking off. Working to get back on it. Gonna start from scratch, but it's my favorite program so far, and i've tried a few.

    I swear, those let-me-ins look silly, but when done right they work you good.
  • FlyeredUp
    FlyeredUp Posts: 632 Member
    Here is a post I made to a similar thread. You can get a 40 lb. adjustable set of dumbbells for $30.00, an exercise ball for $10.00 and a pullup bar for $18.00 at walmart and get just as good of workout at home as you can at the gym.
    Here is the program/split. To keep it simple try to do 8 reps for every set. If you can do 10 reps, raise the weight for the next set, if you can only do 7 reps or less ,lower the weight for your next set. Also try to limit your rest periods between sets to between 1 minute and 1 minute and 30 seconds. I choose to do my cardio and abs on my off days but you can mix them in to fit your schedule/ needs etc. Also please dont be intimidated by lifting!! (we all were when we started but quickly realized that there wasnt anything to be scared of)

    Monday: Legs-
    Squats x 3 sets. http://www.exrx.net/WeightExercises/Quadriceps/DBSquat.html
    Lunges x 3 sets. http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-lunges
    Step ups x 3 sets. http://www.muscleandstrength.com/exercises/dumbbell-step-up.html

    Calves-
    Seated Calf Raises x 3 sets. http://www.muscleandstrength.com/exercises/seated-dumbbell-calf-raise.html
    Front Raises x 3 sets. http://weighttraining.about.com/od/exercisegallery/tp/frontdumbbell.htm

    Tuesday: Back-
    Pull Ups x 3 sets ( use a chair and push off it with one foot to assist you as much as needed to complete each rep.)
    Dumbbell Rows x3 sets. http://www.bodybuilding.com/exercises/detail/view/name/one-arm-dumbbell-row
    Bent Over Rows x 3 sets. http://www.bodybuilding.com/exercises/detail/view/name/bent-over-two-dumbbell-row

    Biceps-
    Curls x 3 sets. http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-bicep-curl
    Concentration Curls x 3 sets. http://www.muscleandstrength.com/exercises/concentration-cur.html

    Thursday: Chest-
    Dumbbell bench press x 3 sets. (use exercise ball or lay on the floor)
    Incline pushups x 3 sets ( use the bottom step of any set of stairs and do as many as possible for each set)
    Dumbbell Flys x 3 sets. http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-flyes

    Triceps-
    Extensions x 3 sets. http://www.muscleandstrength.com/exercises/one-arm-seated-dumbbell-extension.html
    Kickbacks x 3 sets. http://www.bodybuilding.com/exercises/detail/view/name/tricep-dumbbell-kickback

    Saturday: Shoulders-
    Shoulder Presses x 3 sets. http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-shoulder-press
    Front Raises x 3 sets. http://weighttraining.about.com/od/exercisegallery/tp/frontdumbbell.htm
    Lateral Raises x 3 sets http://weighttraining.about.com/od/exercisegallery/tp/frontdumbbell.htm

    Traps-
    Shrugs or Seated Shrugs x 3 sets. http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-shrug

    Lower Back / Glutes- ( Yes its a lower back, leg exercise but you dont want to do deadlifts and squats on the same day)
    Dead Lifts x 3 sets. http://www.bodybuilding.com/exercises/detail/view/name/stiff-legged-dumbbell-deadlift
  • geecee77
    geecee77 Posts: 149 Member
    bump - thanks
  • ilovemybuggy
    ilovemybuggy Posts: 1,584 Member
    I no longer go to a gym at all...
    Here is a great site for strength training
    http://greatist.com/fitness/50-bodyweight-exercises-you-can-do-anywhere-030612/

    Thank you for posting this, I just printed it out :)
  • pants77
    pants77 Posts: 185 Member
    The Question (for those who don't wish to read the details): What are some specific weight training exercises that can be done at home without specific equipment or a gym membership? I'm looking for Arms, Shoulders, Abs, Back, Legs - what else?

    The Details (for those that like context): I started on MFP about 3 weeks ago, and have been overwhelmed by the support and encouragement here. I've already lost 4 lbs (net), and am making much better choices with food. I've walked for exercise every single day since joining, which is a record for me. Now, I've challenged myself to add daily strength training, but I don't have a gym membership or equipment at home.

    I do intend to join a gym very soon, but I don't want to wait on that to start building lean mass.

    THANKS!!

    I've read from a lot of places that pushups and pullups are the two best exercises for total body workouts, especially if you have no equipment. Or rather, if there were only two exercises you could do, those would be the two because they work just about everything.

    Pushups and other ab/lower back/planking type exercises are free, and you can get a pullup bar for like 20 bucks just about anywhere. I have one that hooks over the door jamb and it holds just about any amount of weight you'd put on it. If you have a sturdy beam in your garage or basement you could even skip the bar, but they have a variety of grips and are easier on the hands. And they're only 20 bucks, which really is dirt cheap.

    Pushups will work your chest, shoulders, arms, and abs.
    Pullups will work your back, shoulders, and arms.
    You can do crunches, planks, burpees, and any number of other ab and core exercises with no equipment.
    For legs, you can fill up empty milk jugs with water and hold one in each hand while doing walking lunges, standing squats, etc. It's not a lot of weight but it's good for starters. You can fill them with sand or rocks or heavier things later on if you want.
    Doing weighted stair climbs is also good for the legs and booty. If you have stairs in your house or apartment, that'd be free as well.

    You could also buy some resistance bands, those are an inexpensive alternative to buying weight sets. I would advise against kettlebells - they're very expensive and the weight is not adjustable so you'll end up going back and buying one at each weight, which gets really expensive in a hurry.
  • Hmrjmr1
    Hmrjmr1 Posts: 1,106 Member
    FitDeck makes a good Body Weight Resistance deck it has enough in each area so you can have some fun mixing em up as well. Get em on Amazon
  • Healthy_4_Life2
    Healthy_4_Life2 Posts: 595 Member
    Bump
  • ctooch99
    ctooch99 Posts: 459 Member
    I have not read all of the prior posts in this thread but as a reformed gym rat, I can say that P90x has gotten me in the best shape of my life. Majority of it is body weight exercises and dumbells. Anyone who knows the "X" knows the joy of these:

    Pike Push ups
    Plange Pushup
    Plyo push ups
    Corn cob pullups
    One arm extended push ups
    Sphinx Push ups
    Chair dips
    Prison Push ups
    Lunge/curl/press combos.

    There are a ton more in the various workouts - I won't ever go back to the gym...
  • Going4Lean
    Going4Lean Posts: 1,078 Member
    bump for later
  • TeaBea
    TeaBea Posts: 14,517 Member
    Go grab a resistance band. I got one at target pretty cheap and it came with a great little booklet with different exercises and how to do them. Other than that just do a variety of core exercises, and different kinds of pushups and lunges. You can find a bunch o you tube.

    Resistance bands are great - they come in packs of 3 for like $10. Light, medium & heavy resistance gives you room to grow. Lots of exercise idea for these on line. For resistance band DVDs - I really like 10 Minute Solution Tone Trouble Zones & 10 Minute Solution Slim & Sculpt Pilates. If you have Netflix ..... these are instant streaming workouts.

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