4 Strength Training Exercises That Don’t Need Weights

Strength training is one of best ways to lose weight (and keep it off!) because it helps boost your metabolism. One kilogram of muscle requires three times as many calories to exist in your body as one kilogram of fat. That means you can eat three times as much and not gain weight! Health and fitness trainer, Sally Symonds shares the techniques you should be doing to see weight loss results

strength-trainingimage via pinterest

Strength training doesn’t have to include weights or dumbbells. You can use your body weight for effective strength training. Standard body weight exercises include squats, lunges, planks, pull ups, dips and pushups. Here are a few exercises to help you get started:

Technique Squats

Start position:
Stand in front of a chair or step about as high as the back of your knee.  Stand with your legs shoulder-width apart and “break” at the knee so there is a slight bend in your knee when you stand upright (don’t lock your knees). Draw your abs in.

Make sure you have your abs drawn in to support yourself. Leading with your hips, lower yourself down slowly and with control, Bend at your knees, and lower your hips back and down until your knees are at 90 degrees, or until you touch the chair behind you.  You must control the movement through the heels of your feet, making sure they remain completely flat throughout the exercise. Exhale as you come out of the 90-degree position and rise back up to the start position.

Push Up

Start position:
Start in a normal push-up position, either up on your toes or on your knees. Make sure you draw your stomach in to support your core.

Bend your elbows laterally out to the side as you lower yourself down to at least 90 degrees at the elbow joint. Pressing through your chest, push yourself back up and straighten out your arms.

Basic Plank

Start position:
Prepare for a plank by lying face down, and placing your elbows and forearms beneath your chest.

To lift into a plank, lift yourself up on to your elbows and toes (or knees if you are a beginner) so that your body forms a bridge position. If you’re new to doing planks, try to hold your position for ten seconds, gradually increasing as your fitness improves. When you’re holding the position, focus on keeping your abs tight and not letting your hips and back sag. Your back should be flat, so that the top of your body forms one long line.

Side Plank

Start position:
Lie on your side with your legs straight. Prop yourself up by placing your elbow directly under you shoulder with your forearm out and forward.

Raise your hips and brace your core. Keep your neck neutral and hold this position for a desired amount of time, then lower yourself back down and change sides.

Need more weight?

Your house, back yard or local park is full of things to lift, press or pull. Consider milk bottle filled with water or sand, canned goods from your pantry, a bar stool, chair or coffee table, wheelbarrow, pot plants, piles of books or magazines or even try front squatting with your youger kids (the giggles will resonant in your ears for days afterwards!)

Get more adventurous with strength training

Ready to be a little more adventurous with your strength training? Here are some ways to “kick it up a notch:”

Anything on sand with tyres
Battle ropes
Monkey bars
Rock climbing
Sand bags
Partner resistance training
Build a garden
Home renovations

As evident from the activities listed above, strength training can be a lot of fun! Remember: if you have fun while exercising, you’re more prone to keep at it! Experiment with different types of strength training and mix it up for maximum results. By adding strength training to your exercise regimen, you’ll soon see fantastic results!


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