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3 Ways to Strengthen Your Muscles Without Weights

By Genevieve Cunningham

Muscles are important. While many people think of muscles as merely an aesthetic part of our health, they’re actually incredibly important to the overall function of our bodies. Muscles enable us to walk, stand, bend, and lift various things. They enable us to complete tasks, work, and engage in play. They’re crucial! Unfortunately, not everyone has access or the desire to lift heavy weights. Luckily, it’s possible to keep the muscles healthy without weights. If you’re interested in building strength without weights, take a look at these tips.

Bodyweight Moves

These kinds of moves include push-ups, lunges, squats, tricep dips, and any other move that uses your own body as a weight. The best part about these moves is that they can be done anywhere. Traveling? Find a small open space and do some squats. Stuck at home? Clear some space in your bedroom. Stuck at work? Do some push-ups in your office or in the break room. Bodyweight moves can really work, but you’ll need to focus on good form and consistency.


Yoga is about so much more than stretching. Though many think of yoga as a way to create flexible muscles, it’s much more powerful. A good yoga session can really make you sweat and build muscle. Why? Because you’ll be holding your body in various stances and postures for varying amounts of time. It’s easily adapted to fit your needs, and can be done in various locations. Go with something intense and fast-paced or pick a slower, more gentle practice. It will all work your muscles just the same.


Whether you want to jump straight up in place, jump forward and back, jump over a log, jump on a step, or do jump squats, the act of jumping is a powerful move that can help burn calories and sculpt muscles. It’s especially good for building the muscles in the legs, as jumping requires the big muscle group -- the quadriceps -- and the smaller muscle group -- the calves -- to engage quickly and with intensity. If you need a move that you can do quickly and in almost any location, incorporate a little jumping into your routine.

Even though lifting weights is something that is incredibly good for your body and muscles, it’s not something that will make or break your workout or strength training plan. If you have access to weights, use them! But if you don’t have access, don’t stress about it. Use these exercises instead, and build strong muscles anywhere!

To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Phoenix, Ariz.

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