Strength Training
Without Weights

INTRODUTION

Strength training without weights is outlined below. The objective here is to show how easy it is to workout without barbells, dumbells, machines etc.

Strength is the ability to apply force against some form of resistance e.g.

• Gravity
• Object
• Person

The relevant muscles are contracted to either produce or resist movement.

Strength training aims to increase the force that the muscles can produce by increasing

• the neural signal to direct the muscle to contract more intensely
• the muscle cross-sectional area
• both

After the body has adapted to the current resistance, strength can be increased further by increasing the resistance using the principle of Progressive Overload.

Therefore any workout of strength training without weights which enables the above can be used to produce results. 

Weights are only one means of providing  resistance for the individual to apply force against. 

Strength training without weights is possible for anyone.

TYPES OF
STRENGTH TRAINING WITHOUT WEIGHTS

The equipment and methods below are productive ways of strength training without weights

1) Bodyweight / Calisthenics

This method is usually associated with developing cardiovascular fitness, muscular endurance and balancing. It can also be used to develop strength by incorporating certain principles and progression steps. 

A one arm pushup can be used to demonstrate the method. The effective load of a person weighing 12 stones in a two hand pushup position is approximately 8 stones. Performing a one arm pushup with correct form would effectively double this to 16 stones (224 lbs or 100 Kg approximately). How many people can lift that load in the weights equivalent of the bench press. Also, the instability and joint training involved would

• mean the bench press equivalent would be far more than 224 lbs / 100 Kg
• stimulate the core - obliques, transversus abdominis etc
• develop body control

Additional benefits are 

• flexibility to train anywhere, avoid waiting for equipment in gym
• the body is trained using natural movements
• body control
• increases in relative strength (strength to weight ratio) in addition to absolute strength
• body composition improvements

The latter 2 are interrelated. Whether consciously (via diet) or unconsciously (via some internal process), fat is often shed in order to be able to move the body. 

A horizontal pulling motion can be used to show the connection between body control and relative strength / absolute strength. Using the 12st example above, a full bodyweight inverted row (168 lbs) would be performed instead of a bent over row. Performing the former with the whole bodyweight off the ground would

• develop the ability to control the body in unstable 3 dimensional movement
• avoid the stress on the lower back (common with unsupported bent over rowing)
• produce greater more useable strength

Very few people would be able to perform a strict one arm pushup initially.

Techniques to building the necessary strength in gradual steps

• range of motion (ROM) - starting with a small ROM and gradually building up to full range.
• manipulating the effective bodyweight - using angles and leverage (via furniture etc or suspension equipment to enable completion of the exercise through a full ROM
• resistance bands (see below)

2) Resistance Bands

The strength of muscle(s) and tendons etc varies as the joint opens / closes. Similarly bands being made of latex provide a resistance which varies as the band increases or decreases in length. 

Benefits of resistance bands

• the ability to more closely match the varying strength of the muscles etc with the changing resistance of the bands
• portability, allowing training in many more locations than just a gym
• injury rehabilitation using the strength matching already mentioned
• stimulation or more muscle fiber types as resistance increases
• gravity is not required for resistance to exist
• resistance can be produced in multi-plances / directions
• incorporation into other exercises e.g. bodyweight workouts (see above) 

The latter benefit effects the level of perceived effort throughout the movement e.g.

• assistance in the lower strength areas
• provision of extra resistance where the perceived effort decreases

Resistance bands are available in different levels of thickness and therefore the effort (strength) required to stretch them. Progression is possible by using different strength bands alone or in combination. Quality bands can be purchased which have a resistance in the several hundreds of lbs. A quality workout is definitely possible with resistance bands alone, or in combination with other methods.

3) Kettlebells

Kettlebells could be described as a

• teapot without a spout
• cannonball with a handle

Historically they were very popular in many countries but fell out of fashion in the West throughout the 20th century (although increasingly they are appearing in many gyms). Technically they could be included in the weights category but are included here due to their particular characteristics

• suitability for many different exercises over and above those possible with dumbells
• offset centre of gravity - the unusual handle means more control is required.
• joint mobility is improved due to the offset centre of gravity
• athletic strength / strength endurance / cardiovascular fitness can be developed simultaneously through exercises such as the Swing, Snatch and Clean & Press

Traditional kettlebells have quite large increases in load so strength progression is usually achieved by performing a high number of sets. Adjustable examples are beginning to be available. This makes more gradual progression possible.

The fast, high repetition nature of the exercises in the latter item appear to provide the strength and power of weightlifting movements without the danger of moving high loads at a fast pace whilst fatigued.

CONCLUSION

Weights are an excellent option for strength training. If however, a person 

• dislikes the time and effort of travelling to a gym
• is irritated by the need to wait for equipment whilst in a gym
• has work and life committments which prevents going to a gym
• lacks the finances or space to train with weights at home

the options presented earlier are feasible and effective ways to undertake strength training without weights.

Any movement possible with weights is also possible using 1 or a combination of the methods above, often with addiitonal benefits.

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