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Strength Training Moves That Don't Require Weights

By Genevieve Cunningham

Strength training should definitely be a part of your regular exercise routine. We need strength. We need to build our muscles and develop density, and the best way to do this is by lifting weights. But sometimes weights just aren't available. Maybe you don't have the money for a gym or the space for an at-home bench. What should you do? If you don't have access to weights but you'd still like to strength train, take a look at these moves that don't require any weights at all.


Push-ups are well known for working the upper body. They're really good for strengthening the chest and shoulders. To make it harder or easier, all you have to do is adjust the position of your hands (wider or more narrow) and your knees (straighten the legs or lower the knees). But what surprises a lot of people is that it also works the abs and back. Holding yourself in that position tightens the muscles all down the body, so by doing this one move, you work multiple areas of your body.

Bench Dips

You can do bench dips on a bench, a chair, or even a step. You'll sit on the bench, put a hand on each side of you with your hands facing forward, and then slide your rear off the bench with your knees bent. Then lower yourself almost to the ground, and push yourself back up again. This is a great way to build the triceps, which is the muscle in the back upper part of your arm. If you need a guide, a quick internet search will give you a great idea for how to do this effectively.


Lunges burn! When we do lunges, it works the quadriceps, the hamstrings, and the glute muscles. If you have bad knees, you'll need to be very easy and slow. But after only a few lunges, you'll really feel the burn. This is because these big muscles groups are being challenged, and soon they'll be growing. If you need to strengthen the legs, lunges should be a part of your routine.

Though it's great to have access to weights, it's not necessary. You can still challenge and build the muscles with nothing but your own body. Use these moves to get started, and you'll have a stronger body in no time at all.

To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Glen Allen, Va.

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