Build Muscle Without Weights
By Paul Rothbart
Bigger and stronger muscles are practical. Sometimes you have to move some furniture. But seriously, strong, toned muscles are healthier and burn more fat. They also look better, which can boost self-esteem and confidence. Although it may be time to hit the weights, pumping iron isn't for everyone. Some people don't have the time or the extra money to join a gym. Training at home can be an option, but the equipment is expensive and takes up a lot of space.
Using weights also carries a fair amount of risk of injury and really should be done with a spotter. Is there an alternative? Yes, there is. Exercises which use the weight of the body as resistance, can build muscle if done properly. Here are some ways to strengthen those muscles without the barbells.
More Reps, Less Rest
Weight training is progressive resistance, that is, as the muscles get stronger, the amount of weight lifted is increased. This is not possible when using body weight exercises. The way to increase the workload is by progressively doing more repetitions and more sets. The total workload will increase, even though the amount of resistance stays constant. Another way to increase workload is to lessen the amount of rest between sets. This will place more stress on the muscles, forcing them to grow. Just be sure to maintain proper form at all times. Research has actually shown that low resistance, high repetition, short rest training may increase muscle size more than using weights.
Different Angle and Tempo
Changing up the angle of your exercise, for example, doing pushups while inclined or declined, will work the muscles in different ways and bring other muscles into play. It also increases the workload, forcing muscles to grow and strengthen. The speed of the exercise can also make it more effective. Try slowing down on the lowering phase of an exercise and then speeding up and exploding into the upward phase. Another effective method is to do the entire exercise very slow. Switch it up and really give the muscles a challenge.
Try Using One Limb At a Time
Remember those one-handed push-ups in "Rocky"? Using only one arm, or doing squats with just one leg puts much more resistance on that limb and works the muscle harder. If using one hand is too much, try doing push-ups against a wall to start and work your way up to a standard push-up.
Strong, well-toned muscles are great for overall health. Progressive resistance training is the best way to build them. But you don't have to use weights. With a few adjustments, body weight exercises can be just as effective. Think of the time saved not having to slide plates on and off bars.
To learn more about your health, wellness and fitness, see your local chiropractor at The Joint Chiropractic in Richardson, Tex.