From Weights to No-Weights Strength Training

[axelfox]

I've been working out with weights for the past couple of years with a partner who has some exercise equipment (olympic weight bench & universal home gym). The workout partner has moved out of the area, so I'm looking for some alternative exercises. I may still have access to the equipment, but will assume that I don't.

I'm not looking to join a gym, but rather some workout system that I can use with my own body weight, household items or inexpensive accessories, or other suggestions.

I've looked into calisthenics and other exercises that use my own body weight but I don't know how much of a step backwards that will be from training I was using previously.

I already play hoops a couple of times a week and road cycle about once a week (25mi); I'm looking to add swimming at least once a week.

Thanks.

I have a pull up bar and some 15lb (5 & 2 lb plates) dumbbells available at my disposal.

 

[SociallyChallenged]

Without weights, the best you can do really is maintain your current strength. With your bodyweight exercises, you will gain endurance and maybe some strength even, but that will plateau relatively quick if you don't have weights involved. You may want to look into buying some equipment yourself or joining a gym. I noticed you said you weren't looking into it - why is that? Money? Atmosphere? The benefits will be worth getting over those qualms. You can be sure of it.

 

[presidentender]

Get yourself some dumbbells, at least.

 

[axelfox]

Originally posted by: SociallyChallenged
Without weights, the best you can do really is maintain your current strength. With your bodyweight exercises, you will gain endurance and maybe some strength even, but that will plateau relatively quick if you don't have weights involved. You may want to look into buying some equipment yourself or joining a gym. I noticed you said you weren't looking into it - why is that? Money? Atmosphere? The benefits will be worth getting over those qualms. You can be sure of it.

Money more than anything, then atmosphere. I generally don't like to wait around for equipment.

 

[HN]

if you can really stay dedicated to it, you can build quite a bit with gymnastic exercises:
Building an Olympic Body through Bodyweight Conditioning

How strong is it possible to become with bodyweight exercises? Amazingly strong. In fact I would go so far as to say, done correctly, far stronger than someone who had trained for the same amount of time with free weights. Want some concrete examples? One of my former students, JJ Gregory (1993 Junior National Champion on the Still Rings) developed such a high degree of strength from my bodyweight conditioning program that on his first day in his high school weightlifting class he deadlifted 400lbs., and this at the scale breaking weight of 135 lbs. and a height of 5?3?.

grab some rings and get to work :thumbsup:

 

[dealmaster00]

Originally posted by: HN
if you can really stay dedicated to it, you can build quite a bit with gymnastic exercises:
Building an Olympic Body through Bodyweight Conditioning

How strong is it possible to become with bodyweight exercises? Amazingly strong. In fact I would go so far as to say, done correctly, far stronger than someone who had trained for the same amount of time with free weights. Want some concrete examples? One of my former students, JJ Gregory (1993 Junior National Champion on the Still Rings) developed such a high degree of strength from my bodyweight conditioning program that on his first day in his high school weightlifting class he deadlifted 400lbs., and this at the scale breaking weight of 135 lbs. and a height of 5?3?.

grab some rings and get to work :thumbsup:

yes, but he isn't JJ gregory. Just because a workout works for one person doesn't mean it works for everyone. Best to stick with a workout plan that's developed by professionals and fits one's goals. Want to deadlift a lot? Then you should actually deadlift.

 

[skace]

You already have dumbbells, so just buy some more and you are no longer without weights. The only thing you'd be missing then is a good bench and that's not too bad of a replacement either.

 

[rezinn]

You can get some decent resistance out of something like this: http://www.amazon.com/Everlast...Stretch/dp/B00091RXO6/

You just need something heavy to loop one end around so you can use the other end freely.

Here's another one
http://www.amazon.com/SPRI-ES5...xercise/dp/B0000AJ057/

 

[yelo333]

Originally posted by: rezinn
You can get some decent resistance out of something like this: http://www.amazon.com/Everlast...Stretch/dp/B00091RXO6/

You just need something heavy to loop one end around so you can use the other end freely.

Here's another one
http://www.amazon.com/SPRI-ES5...xercise/dp/B0000AJ057/

If you're going to buy some resistance bands, get the real deal: Jump Stretch. I have a couple myself. They're extremely durable and the stronger ones can provide well over 100lbs of resistance. I purchased them after giving up on some cheaper resistance tubes. Don't waste your money...

IMHO, the best book on bodyweight training is Ross Enamait's Never Gymless. It has several resistance band exercises should you choose to purchase bands (you don't have to). Here is a review.

 

[eakers]

why not get some used equipment? you should be able to pick it up pretty cheap off of kijiji or something