How to train without weights

Many of us pay for gym memberships and hit the weights to improve our physicality and tone. But could there be another key to success?

Lifting your own bodyweight can be a challenging aspect for many, but once able the benefits can be fantastic. Muscle mass, tone and balance can all be improved without the need for a gym membership, and I am going to go through some simple exercises to help you to achieve this feat.

Number 1 – The Press Up

78492458 press up

This is a simple exercise as shown in the diagram. The pyramid effect can show you progression.


  • 10 Press Ups
  • Rest 30 Seconds
  • 8 Press Ups
  • Rest 30 Seconds
  • 6 Press Ups
  • Rest 30 Seconds
  • 4 Press Ups
  • Rest 30 Seconds
  • 2 Press Ups
  • Rest 30 Seconds
  • 1 Press Up

Muscle Groups used: Pectorals, Deltoid, Trapezius, Core.

You can alter this how you like, and as you improve you can do more press ups at the beginning and work your way down.

Number 2 – Triceps Press Up

In this exercise you will be in the press up position but with your arms flat on the floor from your hand to your elbow. Then do the press up motion to complete the triceps press up. Do 3 sets of 12 repetitions.

Muscle Groups used: Triceps, Deltoid, Trapezius, Lats.

Number 3 – Pull Ups


Do this exercise the same as the press up example with the pyramid effect.

Muscle Groups used: Lats, Deltoid,

Number 4 – Core Workout

78629479_XS core


  • The Plank for 30 seconds
  • Sideways Planks 30 seconds on each side
  • Crunches 30 seconds
  • 1 minute rest
  • Toe Touches 30 seconds
  • V Sits 30 seconds
  • Side Crunches 30 seconds each side
  • Dumbbell Side Crunch 30 seconds each side

Muscle Groups used: Core Muscles

Number 5 – Calf Raise

Stand on a small bench or the bottom step of the stairs, with your feet half on and half off. Slowly move up and down on your toes to generate the tension on your calf. Do this for 20 repetitions and 3 sets.

Number 6 – Squats


Even without a weight these can be very beneficial.

Muscle Groups used: Hamstrings, Quadriceps.

Number 7 – Triceps Dip


Use one or two stools for this exercise. Have your back to the stool and put your palms on the stool facing forward with your elbows bent. Have your legs out straight in front of you. Raise your body from the floor until your arms are almost straight and then lower yourself down until your gluteus almost touches the floor before going back up again. Continue this for 10 repetitions, 3 sets.

Muscle Groups used: Triceps.

Number 7 – Tense Hold

After each exercise tense the muscles worked for at least 10 seconds, this will aid toning further.

Many people say you should work one or two muscles each day and then change. But from personal experience, I have found that I benefit much more if I target every muscle group every time I work out. So why not try and mix things up a little bit?

Sources: gognarly, rooboard, bfrbands, muscleandfitness, livestrong, mb71fitness.


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