Strength Training At Home without Weights

Strength Training At Home without Weights

Advantages of Strength Training At Home

Strength training at home has several advantages over going to the gym. For starters, a gym subscription costs money. The money you might prefer to spend on something else. Working out at home doesn't cost you anything. 

Another advantage of doing your workouts at home is that you are not bound by opening hours. Most gyms are not open 24 hours a day. Maybe you want to work out at times when the gym is closed? Or at a time when the gym is jam-packed (making you wait for more than you work out)? Doing strength training at home may be your best or only option then.


Less time spent and more privacy

Nowadays, we are all busier than ever. By doing strength training at home, you save valuable time. The time you can spend on something else. Finally, gyms have an atmosphere that not everyone is comfortable with; some people feel more comfortable doing their exercises at home, without being watched by other people.


What Kind Of Exercises Can You Do When Training At Home Without Weights?

If you want to do strength training at home without weights, you only have one option. You do exercises where you use your own body. These are called bodyweight exercises. Instead of barbells, dumbbells, machines and cables, your body serves as the weight. Think of exercises like push-up, pull up and lunge.


Exercises for Chest, Front Shoulders and Triceps

Exercises you can do for your chest, front shoulders and triceps are press-ups and dips.



Press-ups, also known as push-ups, are the best exercises you can do when you do your workouts at home. With this exercise, you are mainly training your chest muscles, front shoulders and triceps. Besides that, you also train your abs, lower back, and leg muscles to a lesser extent. The most important points to pay attention to when doing press-ups are:

  • Place your hands a little wider than shoulder-width directly under you.
  • Keep your body in a straight line.
  • Extend your arms. This is your starting position.
  • Lower yourself slowly until your chest almost touches the ground. Keep your elbows close to your body. Tense your abdominal and back muscles.
  • Come back up in an explosive movement.

Is just doing push-ups too easy for you? Then choose one of the many more challenging variations. For example, press-ups with claps, the diamond push-up, or the most challenging: press-ups with one arm.



For dip, you can use a bench or the edge of your bed. This exercise trains mainly your triceps. Dip is an exercise for which you should be careful. This is because there is a lot of pressure on your shoulders. This is how to do the dips:

  • Sit down and put your hands next to your body on the edge of the bench or your bed.
  • Stretch your arms so that your butt is released from the seat.
  • Lower your body by bending your elbows. Make sure your elbows are pointing straight back.
  • Lower yourself until the angle between your upper and lower arms is ninety degrees.
  • Push yourself back up until your arms are extended. Keep your shoulders back and down.


Exercises For Back, Back Shoulders and Biceps

For your back, back shoulders and biceps, you can do pull-ups, chin-ups and inverted rows.


Pull-ups and chin-ups

The pull up is one of the best exercises for your back (whether you do strength training at home or in the gym). The pull up goes like this:

  • Grab a bar (or something else) and hang with your body extended.
  • Firmly grasp the bar a little wider than shoulder-width with an overhand grip (palms facing away from you).
  • Begin the movement by pulling your shoulders back and down.
  • As you pull yourself up, imagine you want to push your elbows toward your pants pockets.
  • Pull yourself up just until your chin is above the bar.
  • Slowly lower yourself to your starting position.


Pull up bar can be useful

With chin-ups, you use an underhand grip. This uses your biceps a little more than pull-ups. You can do pull-ups and chin-ups, for example, near a doorway or stairs. Or outside by an eave or swing. 

Sometimes it isn't easy to find a suitable place to pull yourself up at home. Therefore, it may be worth considering buying a pull-up bar. A pull-up bar can be attached above a doorway. You can then do both pull-ups and chin-ups with an overhand, underhand and neutral grip.


Inverted rows

In inverted rows, you also pull yourself up. However, with this exercise, your body is in a more horizontal position than with pull-ups. For example, you can place a bar between two chairs. Or pull yourself up to the edge of a low heavy table. Do the inverted row as follows:

  • Grasp the bar or edge with an overhand grip. Your hands are slightly wider than shoulder-width.
  • Keep your body rigid like a plank. Your heels touch the ground. Your body makes an angle between zero and ninety degrees with the ground.
  • Pull yourself up at chest level to the bar or edge. Make sure you pull your shoulders back as well.
  • Lower your body back to the starting position.


Exercises for Legs

For your legs, do squats, lunges, split squats and pistol squats.



Squats is one of the best exercises available for the lower body. Squats are done as follows:

  • Place your feet shoulder-width apart or slightly wider.
  • Keep your back in a neutral position (i.e. not convex or concave) and your shoulders back and down.
  • Extend your arms or hold them against your chest.
  • Push your butt back and lower yourself. Start the movement from your hips (i.e., not your knees).
  • Tighten your abdominal muscles as you descend.
  • Go down until your hip joint is lower than your knees (or at least at the same height).
  • Come back up in an explosive motion.

Are squats with just your bodyweight too easy? Then fill a backpack with books and do goblet squats. You then hold the bag against your chest.


Lunges and split squats

Lunges and split squats involve putting your entire body weight on one leg. This makes these exercises heavier than squatting with two legs at once. Pay attention to the following points when doing these exercises:

  • Look straight ahead (i.e., not down or up).
  • Make sure your knees do not go past your toes when you lower yourself.
  • Keep your upper body straight during the exercise. So tighten your abdominal muscles and chest forward.


Pistol Squats

An exercise for advanced users. With this exercise, you squat with one leg. While lowering yourself, put your other leg in a horizontal position.


Exercises for the Core

Two of the best exercises for the core are planks and crunches.


In this exercise, you lean on your elbows and toes. While doing this, you keep your body rigid like a plank. You try to hold this position for as long as possible. Planks are not only good for your abs. Planks are also perfect for your lower back and posture. In addition to the standard plank, you can also choose variations such as the side plank.



The crunch is one of the most popular exercises to train the abdominal muscles. It is a simple but effective exercise. The crunch is done as follows:

  • Lie on your back with your knees bent.
  • Hold your hands in front of your chest or behind your head.
  • Raise your upper body by tightening your abdominal muscles.
  • Lower yourself back down.


Progressive Overload: Also the Key to Success If You Do Strength Training At Home

Progressive overload means making an exercise progressively heavier over some time.

Are you not doing this? Then after a while, your muscles are not stimulated enough to become stronger. Without progressive overload, you will not make any progress in strength training.

An advantage of dumbbells, barbells, cables and machines is that you can quickly increase the weight a little. This makes it ideal to progress very gradually and thus to create a progressive overload. If you do strength training at home with your body weight, progressive overload is more complex but possible. The best ways are:

  • Doing a more challenging version of the exercise (for example, replacing the regular push up with a diamond push up).
  • Adding extra weight to your body (for example, a backpack with some books).
  • Doing more repetitions or sets.
  • Performing the exercise more slowly (especially the opposing movement, for example, lowering in pull-ups).


Make Sure You Have a Good Training Schedule

A good training schedule is always important, whether you train in the gym or at home. For example, you must have a proper ratio of training to different muscle groups. But the most important thing is that you follow a schedule. And stick to it. If you randomly do some exercises each time, you will make no or minimal progress.


Make Sure You Get Enough Sleep and Have the Proper Nutrition

Getting enough sleep and proper nutrition is essential. If, for example, your calorie intake is too low, you will not build much muscle mass. The same applies to a lack of sleep. At the same time, you sleep, your body recovers. Only then will you build muscle (and not during exercise). Do you sleep too little? Then your body recovers less well. In addition, your stress levels shoot up. This ensures that your muscles are broken down. To make progress with strength training, you must therefore sleep enough.


In Conclusion

With strength training at home without weights, you can achieve excellent results. Getting a muscular body in this way is certainly possible. As long as your nutrition and rest are in order, you follow a good training schedule, ensuring progressive overload.

Adam Hari

This is my profile, I seek to provide helpful content on several areas, especially health and fitness.

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