Strength Training at Home: No Equipment Required

25 Jun

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Something I hear quite often is "I can't strength train at home; I don't have any equipment." Well, let me tell you, you absolutely can.

Don't let the lack of equipment be a barrier to your fitness journey. We're going to explore some effective ways to strength train at home, with no fancy gear required.

Strength training is so important, it offers so many benefits beyond building muscle.

It helps to build your old lady bones by building bone density.

Builds muscle mass and strength and improves your joint health.

It’s also important for our confidence and independence, knowing that we can handle things on our own (changing tires, lifting suitcases, walking on uneven surfaces, climbing over rocks).

So let's dive in and explore some effective ways to prioritise your health and wellbeing while embracing sustainable habits and maintaining balance in our busy lives.

Psst… Would you rather listen to these tips? Hit play on our podcast episode now for a more in depth chat on the subject! 👇

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Debunking the Equipment Myth

One common misconception is that equipment is essential for effective strength training. But let me tell you, that's far from the truth! You don't need a fancy home gym setup to get started. In fact, I'm going to show you how you can achieve fantastic results without any equipment at all. It's all about creativity, resourcefulness, and getting a little bit inventive.

The Fundamentals of Strength Training

Before we dive into equipment alternatives, let's cover the fundamentals of building strength.

So how do we build strength?

The magic formula to getting stronger is to lift really heavy things as many times as possible each week.

Heavy means what we can do now, starting light and building up over time, gradually increasing the load so you can build strength using progressive overload.

(when it starts feeling easy, make it harder in some way)

Some common vocabulary:

A rep or repetition is one complete exercise movement

A “set” is a group of consecutive reps.

The more sets we do per week = more strength gains

It’s the total sets per week that determine strength gains regardless of how many sessions you spread the sets between.

How much weight should you use? Enough to make the moves feel challenging we want to aim for about 5 -10 reps as many times as possible each week and we want to stop each set 2-3 reps before failure, which is where you slow down noticeably. Another way to think about it is to leave 2 - 3 in the tank.

We also want to train movements, not muscles.

There are 620 muscles in the human body

To train each one separately would require 620 exercises

Remember you can train all the muscles with just 5 movements:

To strengthen all your shoulder muscles and all torso muscles - your upper body

You need to push and pull, horizontal and vertical movements.

To strengthen all your lower body & torso muscles a squat or lunge variation.

Add in some cardio, like walking and you have yourself a well-rounded workout.

Gradually increasing the load over time is key.

Remember, it's the total sets per week that determine your strength gains, so consistency is key.

Aim for 5-10 repetitions per set and stop 2-3 reps before failure.

No-Equipment Alternatives

Now, let's explore the possibilities of everyday items that we can use in our workouts . Surprisingly, you already have everything you need at home.

Here are some alternatives to traditional equipment:

1. Cans and Water Bottles:

Items like cans of beans, tomatoes, or filled water bottles make excellent weights. While they may not be super heavy, they provide enough resistance to get a great workout. You can fill water bottles with different amounts of water to adjust the weight.

2. Boxes, Bags, and Books:

Heavy items you have around the house, such as boxes, bags, or books, can add resistance to your exercises. Get creative and hold them close to your body to use them for squats, or even perform overhead presses.

3. Chairs:

Chairs are versatile workout tools. You can use them for exercises like dips, squat variations, or to vary the height of movements like push-ups. They also provide stability for balance and support.

4: Bodyweight Exercises:

Don't underestimate the power of bodyweight exercises. These exercises offer incredible benefits, requiring no equipment at all. For example, push-ups, dips, and split squat lunges use your body's weight to build strength. You can even use park benches, fences, window sills or countertops for support while doing these exercises.

Building Strength Over Time

As you progress on your fitness journey, you may want to invest in additional equipment. Dumbbells, kettlebells, and resistance bands can offer more resistance and variety to your workouts. However, remember that you can continue to build strength with no or low equipment. Consistency and progressive overload remain key factors for ongoing improvements.

Not sure how to get started?

Investing in some support to work with a coach like me might be a great first step. I offer virtual personal training and fitness coaching from the comfort of your own home. We can work together with what you have at home and start where you are to build up your strength and fitness overtime and most importantly confidence as we work towards your goals.

The first step in us working together so you can find the time to put yourself first, fit health and fitness into your busy and often unstructured schedule and feel strong and confident in your own skin is to have a conversation. Head to my work with me page and fill out the form so we can start the conversation (there is no commitment at this point), I look forward to hearing from you.

To sum up

It's never too late to start strength training, and you don't need a gym membership or expensive equipment to do it.

By using everyday items and bodyweight exercises, you can strength train effectively from the comfort of your own home.

Remember to

⭐set clear goals

⭐stay consistent and

⭐listen to your body.

Whether you choose to start with no equipment or gradually invest in some, what matters most is getting started and building the habit of regular strength training.

Together, let's prioritise our health, embrace sustainable habits, and achieve our fitness goals.

You've got this, fitness besties

Remember to visit my website at lisadawnbeckwith.com/workwithme for support.

Take care of yourself and keep moving