Think the Spartans were pumping iron in the gym all day? Nope. They used their bodyweight to build strength (along with combat drills, but you probably don’t need that for your day job).
Your body is the most powerful strength-training piece of equipment you have, and it doesn’t need a gym membership. Whether you want to build muscle and look toned, run farther more easily, or walk up a flight of stairs without breaking into a sweat, bodyweight training has got you covered.
The best part is that countless equipment-free exercises improve all areas of your strength, including your endurance, stability, and power. From the classics like squats and push-ups to plyometric jumps and isometric holds, there’s plenty to choose from to keep you mentally engaged and physically strong.
In this article, we’ll cover five types of strength training you can do without equipment (and plenty of specific exercise examples). You’ll learn how different training styles work, why they’re so effective, and how to get started and avoid plateaus (along with boredom).
Ready to start feeling better without ever having to leave the house? Let’s get started.
You don’t need to spend thousands (or even hundreds) on fancy gym equipment (or even gyms). A mat, towel, and a chair nearby are all you need. Here are some of the best exercises that can help you build your strength:
Just like a seasoned chef knows how to maximize flavor from a few simple ingredients, you can use your bodyweight to gain strength. You only need gravity, control, and time to create enough tension to work your muscles.
Bodyweight movements improve your overall stability, coordination, balance, and endurance by working different muscles at once. Even one study of 11-minute bodyweight training sessions (18 sessions total over six weeks) improved cardiorespiratory fitness in inactive adults. Another 8-week study of home-based HIIT bodyweight workouts showed an increase in lean leg mass, muscle endurance, along with dynamic and isometric strength.
Plus, the amount of bodyweight exercises you can do is endless. You don’t need weights to build intensity over time, either. By adjusting your speed, increasing your reps, or using harder variations (like going from knee push-ups to full push-ups), you can challenge your muscles and continue to grow.
Push - Pull - Legs
• Push: Upper body
Pull: Back and arms
Legs
Core stability and endurance
How to progress
As your strength increases, you’ll want to start doing harder exercises to avoid plateaus (and boredom). You can increase intensity, reps, or even the difficulty of the exercises, such as:
Got knee pain? If you’ve ever seen a personal trainer for an injury or joint pain, they probably recommended a few isometric exercises. They build muscle through tension, not movement, which is why they’re also called “static” exercises.
The reason they’re so special is that they strengthen joints and stabilizer muscles. That makes them a perfect addition for anyone struggling with joint pain, arthritis, or an injury since your joints don’t move your muscles and have to do wide ranges of movement. It also translates to fewer daily aches and pains, like standing up from the couch without a sore lower back after binge watching Netflix all evening.
These exercises can often be done with or without weights, but either way, they help.
Ever had to sprint to catch the bus or quickly jump over a puddle? What about acting fast to catch your cell phone after it slipped out of your fingers so it didn’t crash into the pavement? Well, if you struggle with those daily movements, or speed and agility in general, plyometrics might be for you.
Unlike slow, controlled lifting, plyometric exercises train your muscles to create massive force, and fast. Specifically, they increase your fast-twitch muscle fiber for better force production. Overall, you get speed, power, and coordination that boost every type of movement, both in exercise and daily life.
These exercises also prevent injury because they strengthen your tendons by increasing their elasticity and resilience. Your neuromuscular coordination can also improve since you’re strengthening the connection between your brain and muscles. That means you become more efficient and controlled, which is key for injury prevention, cell phone catching, or even getting better at that fancy footwork on the soccer field.
If you’re short on time and want to strengthen different groups of muscles all at once, try functional training. Unlike isolated strength training, these moves target different muscles for a more efficient workout.
They’re also going to help you move better in everyday life, since they can imitate real-world movements, like picking up your kid or catching yourself when you trip so that you don’t face-plant. They’re designed to improve your coordination, balance, and mobility while strengthening your muscles. It’s really a 3 in 1 deal.
Since they improve strength in so many areas, they’re also going to help prevent injury by improving your posture and joint stability. Even carrying groceries home or climbing up the steps late at night when you’re exhausted will feel easier.
Waking up with a stiff neck? Feeling wobbly when you stand on one leg to put on your socks? Starting to moan and groan every time you get up off the couch? You might be missing some key low-impact exercises that improve flexibility, core strength, and balance.
While yoga and pilates exercises are often overlooked (and unfairly deemed as “for women only”), they’re amazing at reducing aches and pains. They can help make even the simplest tasks easier, like twisting around when backing out of a parking spot or reaching up for something without pinching your shoulder.
They’re also great for building endurance by training your muscles to sustain tension. That’s why elite athletes and bodybuilders are getting into yoga and pilates — you get flexibility, core control, injury prevention, and even better muscle activation when you lift heavy weights.
Not to mention it can make a massive difference to next-day soreness since it can help with overly tight muscles — a particularly big issue for men. A coincidence that it might be tied to men not doing very much yoga and pilates?
If you want to build strength and avoid boredom, structure and variety are key. You just need your body and a solid plan. Here’s what to keep in mind when creating a routine that engages and challenges you:
Whether you’re trying to master a push-up or hold a plank longer than your patience for one more work email, you need the right plan to make your routine work long-term.
With trainwell, you get the exact approach you need to stay physically and mentally engaged in your fitness. No more boring PDF printouts — you meet with a trainer virtually to get one-on-one support (with someone whose personality and style suits you). They’ll create a plan that keeps changing as you meet your milestones and feel ready for the next level. Not to mention the constant emotional support and accountability from having a trainer by your (virtual) side.
One of the best parts? It’s all right from your home, with no equipment needed (if that’s what you want). All in all, you get a professional trainer in your pocket while avoiding the anxiety of a gym.
Want to see how it can work for you? Try the free 14-day trial and feel the difference a reliable trainer can make.
Written by Jennifer Olejarz.
