Building Strength - Without Weights

Not everyone can afford a health club membership or a home gym. Maybe you don't have the space for bulky exercise equipment. Well the good news is that most of us don't really need anything more than our own body weight to improve strength and endurance.

A couple of things that are recommended, a good exercise mat and a chin up bar. (doorway model is fine)

Upperbody Strength Building (Chest, Back, Shoulders and Arms)

Push-ups

There are few exercises that engage all the major upper body muscle groups like the push-up. There are dozens of different ways to perform the push-up, but here are the three types I recommend:

Classic Push-up - Assume a standard push-up position, (Lying chest down, palms down at shoulder height and roughly 6 inches apart from your shoulders). Keep your feet tucked underneath you, slowly push away from the ground until your arms are completely straight. Pause. Then slowly lower yourself back to the starting position stopping just before your chest touches the ground. Your body should be in a straight ridged line at all times. This works your whole chest, back, shoulders as well as your biceps and triceps.

How Many - To start you should aim to complete 3 sets of 10-15 reps each. Eventually working your way up to 3-4 sets of 25 each.

Incline Push-up - Same position and motion as the classic push-up except this time you want to push off of either 2 chairs, a sturdy table or a workout bench if you have one. This works more of your shoulders and upper chest muscles.

How Many - 3 sets of 10 is a good goal to aim for. You want to build up to 3 sets of 20 reps each.

Decline Push-up - To start you will need to elevate your feet on either a chair, a sturdy table or a bench. With your hands and chest resting on the ground, slowly push away from the ground just like the classic push-up until your arms are completely straight. This builds more of your shoulders and arms.

How Many - Try for 3 sets of 10 reps and work your way up to 3 sets of 20 reps. For added difficulty try using an exercise ball instead of a chair or table.

Chin-ups

This great way to test your upper body strength and a good exercise to improve strength over time. To do this you will need a chin-up bar (example: Here or Here) There are also many other kinds of permanent and portable style bars at your local fitness store.

Start by grabbing the bar with an underhand grip (Palms facing towards you). Your hands should be shoulder width apart. Next straighten your arms and let your body hang. Bend your knees and lift your feet off the ground, crossing them behind you. Slowly pull yourself up until your chin reaches the top of the bar. Then slowly lower yourself back to the starting position. Each rep should take approx. 3 seconds to complete. This works the back, shoulders and the biceps.

How Many - Most people just starting out as well as a lot of regular exercisers can't complete 1 of these. Since you are essentially lifting your entire body all at once. With regular practice and additional push up workouts you should be able to complete 3-5. If you can complete more than 9 you are considered to be in very good shape.

Dips

This will really work your triceps and shoulder muscles. Start by sitting on the edge of either a sturdy table , 2 sturdy chairs, a workout bench or you can use a special dip bar. See picture Here. Place your hands behind you, holding on to the edge of the table etc.. Straighten your legs out in front of you and move your body forward so that you don't hit your back or butt on the table. Slowly lower your body until your arms are parallel with the ground. Then bring your self back up until your arms are completely straight. That is one rep.

How Many - Aim for 2 sets of 10 reps each to start. Eventually working your way up to 3 sets of 15-20 reps.

Core Exercises

Abs

Upper - Traditional Crunch - Lie on your back with your knees bent. Fold your arms across your chest forming an X, your left hand should be touching your right shoulder and your right hand should touch your left shoulder. Slowly squeeze your abs while raising your shoulder blades off the ground.

How Many - You want to work your way up to 3 sets of 20-25 each. But to start I recommend 2 sets or 15-20 reps each.

Lower - Leg Raises - While lying down on your back, place your arms out beside you with your palms facing down. Raise your legs up until they are at 90 degrees and you body has formed an L shape. Slowly lower your legs back to the starting position. Remember to keep your abs tight while doing this to get the maximum benefit.

How Many 1 set of 15-20 will be a challenge. Work your way up to 3 sets of 20-25.

Side (obliques) - V-up - Lie on your side with your arms folded across your chest. Keeping your legs straight, slowly raise them off the ground while squeezing your top elbow towards your hip.

How Many 2 sets of 10-12 should be enough for you to really feel it. Slowly increase to 3 sets of 15-20.

Overall - Twisting Crunch - Assume the traditional crunch position. Instead of crossing your arms over your chest, place your hands behind you head so that your elbows are pointed outward. Complete the crunch by raising your shoulders off the ground and towards your knees. At the top of the crunch twist from side to side, touching your left elbow to your right knee and your right elbow to your left knee. Lower yourself back to the starting position. That's 1 rep.

How Many These are much more difficult then the traditional crunch so 2 sets of 10-12 is a good a start.

Lower Body

Wall sit - Start by standing with your back flat against a wall. Your legs should be shoulder width apart and slightly in front of you. While keeping your back straight, slowly assume a sitting position until your thighs are parallel with the ground. Hold that position.

How Many This is a fairly intense exercise and might be difficult to hold for a long time at first. You should be able to hold it for 30 seconds. That is one rep. Eventually building up 2 minutes per rep and 2-3 reps per session.

Squat - Stand with your legs shoulder width apart and your hands on your hips. Bend your knees and lower your torso between your legs, until your butt is about 6-12 inches from the ground. Raise yourself back to the starting position to complete 1 rep.

Since you are doing this without the use of dumbbells you are going to need to focus on perfect form. As well as keeping your legs under constant tension to get the most benefit from this workout.

How Many 3 sets of 12-15 reps is what you are aiming for. Maybe 8-12 if you are just starting out.

Lunge - This works better with small hands weights but can still be effective without them. Stand with your feet shoulder width apart and your hands on your hips. Step forward with your right foot (about 2 feet in front of you) and bend your knee until your right thigh is parallel with the ground. Your left leg should be extended and your knee should almost be touching the ground. Return to the starting position by pushing upward with your right leg. Next, go through the same motion using the opposite leg (left).

How Many 3 sets of 10-15 should really work your Quads and buttocks.

Calf Raises - To do these you will need to use a step, a book or other flat sturdy elevated surface. I'll assume you are using a step. Stand with only the balls of your feet on the step. Slowly raise yourself by lifting your heels off the ground. You should be placing all of your weight on the balls of your feet. Lower yourself back to the starting position to complete the rep.

How Many 2 sets of 10-20. As you improve your strength you should be able to do 3 sets of 15-25.

Final Note

So that's it, by doing these exercises you should be able to improve your overall strength. Once you have mastered the basics of this routine and are looking for more of a challenge, then I would recommend including some dumbbells or free weights. Good Luck and remember not to rush through an exercise. You will see bigger gains more quickly by doing them with proper form and keeping the muscles under constant tension.