5 strength training exercises that don't require weights
You already know that lifting weights helps you build muscles. But did you know you can build them without weights, too? Strength training involves exercises that are designed to enhance strength and endurance. This can be achieved by performing bodyweight exercises. These exercises use an individual's own weight to provide resistance against gravity. Here are some effective equipment-free strength training exercises.
Squats
A squat is a low-impact kind of exercise that can help you build fitness and muscle strength. This exercise strengthens your core muscles like rectus abdominis and the muscles of the lower body like gluteus maximus, minimus, medius, quadriceps, hamstrings, adductor, hip flexors, and calves. You can do jumping squats and single-leg squats for higher impact. Here's how to do squats.
Lunges
A lunge is a type of unilateral training that enhances your coordination and balance. Unlike squats, lunges train each leg individually to aid with symmetry and muscular imbalance. Notably, reverse lunges can effectively strengthen your glutes, core, and hamstrings. They work on multiple muscle groups and multiple joints simultaneously. They also stimulate your core area. Here's how to do a reverse lunge.
Push-ups
A push-up works on several muscle groups at once. It is also highly recommended to build upper body strength. Push-ups particularly work on the triceps, pectoral muscles, and shoulders. The American Council on Exercise suggests doing three to six sets of six to twelve repetitions with only 60 to 90 seconds of rest between sets for muscle growth. Here's how to do a push-up.
Burpees
A burpee is a challenging exercise but works on major muscles of your body. It is a two-part exercise--a push-up and a leap in the air. Burpees focus on a full-body workout that builds muscle strength and endurance in your lower and upper body. They target muscles in your legs, hips, buttocks, shoulders, arms, chest, shoulders, and abdomen. Here's how to do burpees.
Planks
Your core comprises muscles, bones, and joints that link your upper body and lower body. Planks can help you strengthen all major muscle groups of your core--the transverse abdominus, the rectus abdominis, external oblique muscle, and the glutes. They also increase your balance, coordination, and strengthen your back, neck, chest, and shoulders. Here's how to do a plank.
