Is strength training without weights really effective? And will those exercises really benefit you to strengthen your body? The answer to both of those questions is YES, and I will show you why. Body weight exercises can be some of the most beneficial ways to build muscle without any weight training equipment. One example is you can use the resistance of your own body weight performing pull ups. This is a wonderful exercise for building muscle in your back, shoulders, triceps, and chest.

There are many strength training exercises without weights using your own body weight that you can do, they are:

Pull-ups (chin-ups) A Pull-up will build muscle and strength in the back, shoulders, triceps, and chest. You will even seem some growth in the biceps. Pull ups are considered one of the best muscle building and strength training exercises. If you don not have your own pull up bar available at home, you can visit your own local playground to be able to make it happen. You don not need a whole lot of space to build some incredible strength. Do pull ups for about five minutes and then rest for about two. Repeat this for roughly three to five times or sets. I promise that as you do this you will witness tremendous strength increases over the next few weeks.

Push Ups The push up works the chest, the front part of the shoulder, and the triceps. Often times athletes and body builders will use this exercise to warm up before a workout and for cooling down after a high intensity workout. As you do this exercise consistently, you can really build muscle and develop a higher level of physical strength without having to use weights.

Abdominal Exercises Obviously these are great exercises to work the Abs. When you are working your abs or any muscle group for that matter, you don not need to be in a hurry, take your time and really feel your muscles working. Abs are meant to be done in a controlled movement, while making sure that you are able to rest in between sets. Some of the best abdominal exercises are: bicycle crunches, side-to-side, frontal and side-body stabilization, leg-raises, and of course sit-ups. While following a proper diet and cardiovascular schedule, you will begin to see the abs appear and gain that six-pack you have been working towards.

Squats This exercise is excellent for the lower back, calves, hamstrings, and quadriceps. Squats are easily the best and quickest way to gain muscle mass without the use of any weights. If you are just getting back into your workout routine, start out slowly with about 10-15 squats a day while slowly working up to 20-30 a day. As you do this you will quickly work up to being able to do at least 50 repetitions a day.

It is very important to do these exercises right to avoid injury.

As you do these exercises you will begin to build muscle mass. These are by far the best strength training exercises without weights. Many people believe you need the gym and weights to build muscle, but these exercises really work. Use the exercises daily and you will see the results come. There is not always a need for expensive weight training equipment that you might think there is.

Before anybody begins any exercise program, one must consider the following:

1. Eat a healthy and balanced diet.

2. Listen to your body. Start out slowly and build up to what you can do.

3. Make sure you always warm up and cool down before and after your workout.



By: David Taggart

About the Author:

Body Weight Fitness