7 No-Equipment Resistance Training Exercises
Resistance training is a fantastic way to stay healthy and increase strength. However, many people struggle to get started because they may not have access to a gym or strength training equipment.
The good news is you don’t need access to a fancy gym in order to start using strength training.
Here are 7 no-equipment resistance training exercises you can try:
Air Squat
The air squat is a great exercise to train the lower body. It is also a movement you perform throughout the day when you sit down and stand up from a chair.
To start, stand with your feet about hip to shoulder width apart. Push your hips back slightly, then drive your knees out as you lower yourself down.
Reach your hips down and back as if you are about to sit in a chair. Go as low as you feel comfortable, then push the ground away and stand tall.
After a few reps you should feel some fatigue in the quads and glutes.
2. Push-Up
The push-up is a great exercise for the chest, shoulders, and muscles of the core. Many coaches even compare the push-up to a moving plank as it requires you to brace around the midsection of the body.
To start, place your hands and knees on the ground. Extend your legs back one at a time, keeping tension in your hands pushing against the ground, maintaining tension in the hips and around the ribs.
Slowly lower yourself down towards the ground, maintaining tension throughout your torso. Next, push the ground away, extending your arms at the elbows.
To decrease the intensity, you can elevate your hands on a box or bench.
3. Bodyweight Single-Leg Deadlift Hold
This is a great exercise to train the muscles on the backside of the body, including the hamstrings, glutes, and muscles in the lower back. It is also an effective way to train balance and coordination.
Start by standing on one leg, then slowly reaching the non-standing leg backwards, as if you are trying to place the bottom of your shoe on the wall behind you. At the bottom, you should feel some tension on the backside of your standing leg. Hold this position as long as you feel comfortable, building some fatigue in the hamstrings and glutes. If you need to rest, simply stand back up.
If your balance is limiting your ability to perform this exercise, try placing one hand on an object such as a handrail at approximately waist-height to help maintain your balance. You can also reduce how low you go when bending over.
4. Prone I-Y-T-W’s
Just as the SLDL trains the muscles on the backside of the lower body, IYTW’s are a great way to train the muscles on the backside of the upper body.
I recommend starting this on softer ground, such as a mat or carpet with a towel or shirt to act as a pad for your forehead.
With your head on a towel and legs straight, place your arms straight overhead to make an “I” position and lift your arms towards the ceiling with your thumbs on top. Emphasize the lift by squeezing through your shoulder blades. Pause briefly, then lower your arms back down.
Repeat this with your arms in a “Y”, “T”, and “W” position.
5. Bodyweight Glute Bridge
The glute bridge is another great way to train the bend/hinge pattern, while focusing primarily on the glutes.
Start by lying on your back with feet about hip-width apart and knees bent. Next, lift your hips towards the ceiling until you have a straight line from your knees to your shoulder blades. Finally, lower your hips back to the ground with control. If you feel this more in your quads than your glutes, you can move your feet further away from your hips.
Additionally, if you feel this more in the hamstrings than in the glutes, try placing your feet slightly closer to your hips.
6. Bodyweight Split Squat
If you’re looking to improve your single-leg strength, the split squat is a great exercise to do just that. This movement focuses on training the leg placed in front of the body while using the rear leg for balance support.
Start with the feet in a staggered stance with the heel raised on the back foot while the front foot stays flat on the ground.
Slowly lower your center of mass down towards the ground. Go as low as you feel comfortable or until your back knee touches the ground.
Next, push against the ground using your front leg to return to the standing position. Keep your front foot flat on the ground with even pressure across the foot.
You should feel this working the muscles around the quads and glutes.
7. Side Plank
Begin by lying on one side of your body, preferably on a mat or on soft ground on your side.
Keep your feet stacked one on top of the other and place one arm under your shoulder with your palm flat and forearm on the ground.
Next, lift your hips off of the ground so that your arm and feet are the only points of contact on the ground.
You can adjust the intensity by keeping your bottom knee bent and on the ground.
If you have questions or you’re interested in coaching, feel free to reach out here.