Yes, you can build strength through different exercises other than weightlifting. However, this is hard to believe if fitness YouTubers and celebrity fitness models practically surround you. Most of them even speak highly against exercises that don’t incorporate weights in them—with good reasons! Generally, weightlifting is recommended by fitness experts because of the health benefits attached. Whatever the case, you can still build up strength without lifting weights by following a set of exercises. While they’re not very helpful in building strength and bulking up, these exercises will still keep you healthy. So, if you have a busy schedule and don’t have time to lift weights, here are four tips to help you achieve your desired fitness goals.
Biceps? Check. Abs? Check. Stamina? Check. Grip strength? Uhm, grip strength? Grip training is often overlooked even by professional athletes. Remember: you’re only as strong as your grip. Having a solid grip is also critical if you want to strengthen your wrist and forearm muscles. If you want to improve your grip, start by exercising with grip strengtheners. These are small pieces of equipment designed to help you build up your grip and forearm strength. Your hands are also the first contact point in carrying, lifting, throwing, or loading anything. This means having a solid grip is critical. For instance, the hanging leg raise is an efficient abdominal exercise. If you don’t have a firm grip, this exercise can become nearly challenging to do correctly. Additionally, a firm grip is also linked to a strong body. With a strong body, you can improve your performance during training and on the track (if you’re an athlete).
Consider explosive exercise training
Explosive exercises use power and strength to increase power output within a short duration. Generally, these are exercises that need to be done within the shortest time possible. When doing explosive exercises, the goal is to increase and build power to more heights quickly. Most professional athletes perform these exercises to help them attain a quick burst of maximal effort. This is critical, especially for high-adrenaline sports such as basketball, football, and field track events.
Additionally, they’re also helpful in sporting activities such as football, cycling, and other field sports. A growing body of research shows that explosive (strength and speed) exercises increase athletic power but are efficient when combined with different training types. And the best news? You don’t need to hire a trainer to start improving your speed and power. What’s more, you can incorporate these exercises into your daily routine, preferably in the morning or evening hours.
Exercise at least three times a week
If you want to gain strength and build muscle, start by setting a Tuesday, Thursday, and Saturday schedule for workouts. This routine allows for a one-day interval when you can rest. During your workouts, aim for 3 to 9 reps per set (beginner) and increase them to 6 to 12 reps per set as you advance. You want to work through each exercise exhaustively until you’re short of the most you can give. However, avoid going all out as this can hurt your muscles. All the same, try and push yourself each time. Again, ensure you incorporate different exercises in your routine and do each exercise within a 30-45 second range. Next, include a 30-second break after each exercise before switching to another exercise. Finally, switch speeds when working on a particular exercise, so your muscles work differently.
Implement a routine that rotates around strength-training exercise
If you’re not using weights to build strength, you need to use your body as the “weight” to increase muscle mass. For example, doing Bulgarian split squats (without weights) – where you’re pushing your body down and up the floor – uses your body’s weight to build strength. However, don’t just stick to one exercise. Doing only one exercise means you’re just building some specific muscles in the body without focusing on other areas. try to incorporate different exercises in your routine to help build strength and muscles across your body. You want to try exercise such as:
- Body rows
- Handstand pushups
Try to rotate around these exercises in your routine. For example, you can consider doing Bulgarian split squats (follow this guide), pushups, and lunges in the first round. In the second round, try jump squats, planks, mountain climbers, and pause push ups.
There you have it! Four of the best tips to build up strength without weightlifting. We’re living in a fast-paced world with busy schedules, and sometimes, you might lack the time and resources to go weightlifting. Weights aren’t a necessity for increasing body strength. Start using the tips below and see results in four to five months. Finally, remember to sleep and eat a healthy balanced diet if you want to see results.
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