8 Strength Building Exercises That Don’t Require Weightlifting

You probably know how important daily exercise is to your physical and mental health, and you may have a routine that you try to stick to during the week. But do you incorporate strength training into your workouts, or do cardio strictly?

If you fall into the latter category, it’s time to start strength training, because cardio will only take you so far. You need strength training Maintaining muscle mass and movement. This is especially important as you age, as both men and women She loses about 10% of her muscle mass every decade Starts in your early thirties. This doesn’t mean you have to learn how to bench press, or even pick a set of weights. Instead, you can simply use your own body weight.

Katie Schneider, trainer at boxing club address In the Lincoln Park neighborhood of Chicago. “Most movements require more than one muscle group, which is an effective way to increase calorie burn while improving overall strength.”

Erin Klostermann, Head of Sports Science at Athletic performance coefficient in Middletown Township, New Jersey.

“These exercises make you focus more on the movement pattern rather than moving the load on you,” she said. This also helps create neuromuscular connections in the body. The brain tells the body to move, and it does so by recruiting muscle fibers to perform the movement. The more frequently you do these exercises, the more memory those muscle fibers have, which helps improve your form and prevent injury when and if you decide to start strength training with weights.”

Read on for eight bodyweight exercises recommended by Schneider and Kloosterman for all fitness levels. Each one will help you build lean muscle mass while improving muscular endurance, balance and flexibility.

“Without the need for weights, you’ll build a foundation with less risk of injury and less stress on your joints,” Schneider said.

wall sitting

LeoPatrizi via Getty Images

Muscle goals: Your quads, glutes and core

  • Stand flat against the wall.
  • Bring your knees to a 90-degree angle as you slide against the wall, keeping the ankles directly under the knees. (Imagine that you are sitting in an imaginary chair.)
  • Hold for 30 seconds, then repeat for two or three sets.


General Tayeb via Getty Images

Muscle goals: Your chest and triceps core

  • Begin in a high plank position, hands directly under the shoulders.
  • Slowly move down with the goal of making your elbows at a 45-degree angle. You want your elbows to point straight back behind you, rather than out to the sides.
  • Use your core and muscles to keep your back straight. Once you get as low as possible, slowly climb up to the higher starting plank.
  • Do five to 10 reps of two or three sets.


Zing Images via Getty Images

Muscle goals: your essence

  • Start flat on your back with your knees bent and feet on the floor.
  • Keeping your arms crossed in front of you, squeeze your core into a sit-up.
  • Keep the pressure on your core as you slowly sit back up (so you don’t flinch).
  • Do 10 reps for two or three sets.


Carolyn Voelker / EyeEm via Getty Images

Muscle goals: for you Quads, glutes, hamstrings and core

  • Start with your feet slightly hip-width apart.
  • Bend the hips down to engage the core. Start sitting on your backside as if you were sitting in a chair. Keep your knees in front of you.
  • From a chair position, push yourself back to a standing position.
  • Repeat 10 to 20 reps for 3 sets.

Glute Bridges

bojanstory via Getty Images

Muscle goals: Hamstrings, glutes, core and quads

  • Lie on your back with knees bent, feet flat on the floor. Make sure your heels are a few inches from your butt and put your arms by your sides.
  • Bend your hips down to engage your core and push through the back of your feet to push your hips up into a bridge position.
  • Making sure your body forms a straight line from the shoulder to the knee, squeeze the glutes at the top and slowly lower the hips.
  • Repeat the exercise for 15 to 25 reps for three sets.

Manual push-up

raquel aocena torres via Getty Images

Muscle goals: Your chest, shoulders, triceps and core

  • Begin by lying down with your chest and stomach on the floor, hands under your shoulders, and thumbs in line with your armpits.
  • Tuck your toes under your chin and lower your chin slightly toward your chest, while bending your hips down to engage your core and squeeze your body into a raised plank.
  • Slowly lower yourself to the starting position with your chest and abdomen on the floor.
  • Release your hands while lying on the floor before returning them to the starting position.
  • Repeat the exercise for 5 to 10 repetitions of three sets.


katleho Seisa via Getty Images

Muscle goals: Your legs, chest, arms, shoulders, hips and core

  • Start in a standing position.
  • Place your hands on the floor and then jump or walk your feet back into a raised plank position. From there, rush your chest to the floor.
  • Press again on a raised plank, and jump or walk with your feet to stand up and finish the jump.
  • Repeat 5 to 15 reps for 3 sets.

dead bugs

bojanstory via Getty Images

Muscle goals: Your oblique, core and pelvic floor

  • Lie on your back with your feet up, and your knees bent in a tabletop position (90 degrees bent).
  • Extend your arms over your head and chest, bend your hips down and drop your rib cage down to engage your core and rotate your pelvis up. Make sure your back is always flat on the floor.
  • From this position, extend one leg at a time, lower it toward the floor without touching it and then return your leg to the starting position.
  • Do six to 12 reps per leg for 3 sets.

Leave a Comment