True or False: Weight Lifting is the Only Way to Get Strong

Written by Branda Polk

Have you ever walked into a gym or fitness center and been overwhelmed by the incredibly wide variety of equipment and weight options? Which are best? Which ones are right for you? Or, have you been on vacation or at home and unable to get to the gym, or maybe you don’t choose to go to a facility to exercise? If you are overwhelmed or excusing exercise because you don’t have equipment you may have bought into the thought process that the only way to get strong is with fancy equipment, dumbbells, or barbells. 

True or False: Lifting weights or using weighted equipment is the only way to build lean muscle and get stronger. FALSE. There is another option that is always with you; your body is all you need to get a great strength workout in a minimal amount of space. Body weight exercises, those that use your body weight against gravity for resistance, are very effective for building strength. As a matter of fact, there is a school of thought in the exercise industry that says individuals should master their own body weight with basic exercises before ever moving on to strength equipment or weights. I believe that a balance of several types of training is important for a well-rounded exercise and fitness program. However, if equipment and weights are not available, try some or all of the following body weight exercises to increase your muscular strength and endurance. 

Squats
Stand with feet slightly wider than hips and toes pointed straight forward. Inhale and squat into a sitting position keeping heels on the floor, knees behind the toes and chest and head lifted. Your goal is to get your thighs parallel to the floor with the heels still down. Exhale as you tighten your abdominals, gluteus, and thighs to press the body up to a standing position. Complete three sets of 10-25 repetitions. Challenge squats by reaching arms up as you stand, jumping as you stand, increasing the speed of each squat, or holding a broom stick over head as you squat and stand.

Lunges
Take a giant step forward with the right foot planting the heel on the floor and aligning the knee over the ankle. Extend the left leg back with the ball of foot firmly on the floor and heel raised. Keep back tall and straight and inhale as you slowly bend both knees and lunge down. Using the muscles of the legs and hips, press through feet and exhale as you return to standing. Move the lunge straight up and down. Do not allow the front knee to move beyond the toes. Complete 10 – 15 repetitions then change sides with left leg in front and right leg extended back. Complete 10 – 15 more repetitions. Complete 3 sets on each leg. Challenge lunges by pressing into the front leg and raising the back leg from the floor or reaching down with the arms as you lunge and up as you stand.

Push-ups
Position yourself on hands and knees with exercise mat or towel under knees. Step back with each foot to the ball of the feet. Keep the body strong, abdominals tight, back straight and hips down in alignment with the rest of the body. Position hands slightly wider than shoulders with elbows slightly bent. Inhale as you bend elbows and slowly lower body close to floor but not touching. Exhale as you use chest and arms to press body back up to starting position. Keep back and body straight throughout the motion. Complete three sets of 10 to 20 push-ups. Modify push-ups to make them easier by placing hands on a counter top or table or releasing knees to the floor. Make push ups harder by placing your feet on a chair.

Plank
Assume the push-up position described above and hold the position for 30 – 90 seconds. Keep shoulder blades pressed down the back, abdominals contracted, legs straight and contracted, and head lifted into alignment with the spine. Breathe as you hold correct form. Repeat 3-8 times. 

Chin-ups
From a bar that is higher than you are tall, jump and grab the bar with a reverse grip (palms facing your body) and hands shoulder width apart. Use your back muscles and arms to pull your body up to the bar. Modify chin-ups to make them easier by having a friend hold your feet and help you lift up or by using a lower bar and keeping your feet on the floor but use your back and arms more to pull up than your legs.

Who needs equipment? Wherever your body goes you have a ready-made strength workout. Try these five basic body weight exercises, they will challenge all the major muscles in your body for a great workout. 

Branda Polk, B.S. Exercise Science, is a certified personal trainer, wellness coach, conference speaker and health writer in Lebanon, Tennessee. Sign up for Branda's newsletter, Wellness Connection, to receive encouragement and coaching in the areas of nutrition, exercise, and stress relief. Follow Branda on Twitter.

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