Strength training without weights: the 3 best exercises

Strength training without weights is becoming very popular in today’s economy as many people are trying to find ways to save money. Most exercises can be done at home or on vacation at no cost.

Some people, when they first start resistance training, can also feel a bit intimidated in the gym and feel inferior among all the big guys and gals. Strength training without weights gives you a good solid foundation before moving on.

I’ve been doing bodyweight exercises for a while now and my strength has increased considerably. The top 3 exercises that I have found to work for me are:

• Wide grip wattles – I find this exercise the best for building upper body strength and size. It not only affects the lats (lattisimus dorsi), but also the posterior deltoids, biceps, brachioradialis, and forearm flexors. As you do so, keep your palms facing forward as you take a wider-than-shoulder-width grip on any horizontal bar and pull up until your chin touches the bar. Relax back down without letting yourself drop and focus on pulling through your lats. This is important for the mind-muscle connection. Moving the grip will also hit the lower lats more.
• Lizards – This is another top exercise for building strength in the pectorals (chest) and also the triceps. I’ve found the best way to do this is to put my feet up on a chair so my head is lower than my feet and place my hands on anything that will raise them 4-5 inches. This allows you to get a deeper stretch during the downward phase of the movement. I’ve even gone as far as having someone balance my niece on my upper back for added resistance, though I wouldn’t recommend it for everyone.
• One Leg Calf Raises – Place alternate feet on a block of wood about 2 inches thick for a deeper stretch when making these. Point your toes in or out to hit the inner or outer calf muscle. Wrap your unused foot around the back of the leg you’re exercising and lean against a wall for balance.