Best 4 Strength training without weights for beginners

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Strength training is a type of physical exercise that involves using resistance to build muscle mass, endurance, and power. Strength training can improve your health, fitness, and appearance, as well as prevent injuries and chronic diseases. However, not everyone has access to a gym or equipment to perform strength training exercises. Fortunately, there are many ways to strength train without weights, using only your own body weight or household items. Here are some of the best strength training exercises without weights for beginners:

However, strength training is not the only way to exercise and stay fit. There are other types of physical activities that can also benefit your health and fitness, such as:


  • Cardiovascular training. This involves exercises that increase your heart rate and breathing, such as running, cycling, swimming, or dancing. Cardiovascular training can improve your heart health, blood pressure, cholesterol levels, and mood.


  • Flexibility training. This involves exercises that stretch your muscles and joints, such as yoga, pilates, or tai chi. Flexibility training can improve your range of motion, balance, stability, and prevent injuries.


  • Bodyweight training. This involves exercises that use your own body weight as resistance, such as push-ups, pull-ups, squats, or planks. Bodyweight training can build muscle strength and endurance without requiring any equipment or gym membership.


Of course, the best strength exercise routine for you depends on your personal goals, preferences, and abilities. You may want to combine different types of exercises to get the most benefits and avoid boredom. You may also want to consult a doctor or a fitness professional before starting a new exercise program.



Push-ups are a great exercise for building your upper body and core strength. Here are the basic steps to do a push-up correctly:

  • Start down on all fours with your hands just wider than your shoulders. Put your palms flat on the ground and point your fingers straight ahead.


  • Extend your legs back so they form a straight line with your back. Balance your weight on the balls of your feet and keep your feet close together or slightly apart.


  • Lower yourself to the floor by bending your elbows until they are at 90 degrees. Keep your body in a straight line and don’t let your hips sag or rise too high.


  • Push yourself back up by straightening your arms until they are almost locked. Don’t forget to breathe in as you lower yourself and breathe out as you push yourself up.


That’s one rep! Try to do as many reps as you can while maintaining good form. You can also modify the push-up to make it easier or harder, depending on your fitness level. For example, you can do push-ups on your knees, on an incline, or with one arm. You can also vary the width of your hands to target different muscles.

Push-ups have many benefits for your health and fitness, such as improving your posture, strengthening your chest, arms, shoulders, and core muscles, and reducing the risk of injuries. They can also help you burn calories and fat, although not directly. 



Push-ups are a great exercise that can help you build strength, improve your posture, and burn calories. Here are some tips on how to do push-ups and the benefits of push-ups:


  • To do a push-up, you need to get on the floor on all fours, with your hands slightly wider than your shoulders and your fingers pointing forward. Extend your legs back and balance on your toes, keeping your body in a straight line from head to toe. Bend your elbows and lower yourself until your chest is close to the floor, then push yourself back up to the starting position. 


  • Push-ups work your chest, arms, shoulders, and core muscles. They also improve your cardiovascular health by increasing your heart rate and oxygen delivery to your muscles.


  • Push-ups can also prevent injuries by strengthening your stabilizer muscles around your shoulders and lower back. They can also improve your balance and flexibility by engaging your whole body.


  • Push-ups can be modified to suit your fitness level and goals. You can make them easier by doing them on your knees, against a wall, or on an incline. You can make them harder by doing them on one arm, on a decline, or with added weight.


  • Push-ups can be done daily as part of a regular exercise routine. However, you should avoid doing them if you have wrist or shoulder pain, or if you notice any signs of overtraining, such as fatigue, soreness, or loss of motivation. You should also change up your push-up variations and add other exercises to challenge your muscles and avoid plateauing.



Squats are a great exercise that can strengthen your legs, core, and lower back muscles. They can also help you burn calories, prevent injuries, and improve your balance and posture. Here are some tips on how to do squats and some of the benefits they offer.


To do a basic squat, you need to stand with your feet slightly wider than your shoulders and your toes pointing slightly outward. Keep your chest up and your back straight as you bend your knees and lower your hips as if you were sitting on a chair. Make sure your knees don’t go past your toes and your heels stay on the ground. Push through your feet and straighten your legs to return to the starting position. You can do this exercise without any equipment or add some weights for more challenge.


Some of the benefits of doing squats are:

  • They strengthen your quadriceps, hamstrings, glutes, calves, and hip flexors, which are important for walking, running, jumping, and climbing stairs.
  • They also work your core muscles, which help stabilize your spine and pelvis and support your organs.
  • They can improve your flexibility in your lower body and reduce the risk of lower back pain and knee injuries.
  • They can boost your metabolism and help you burn more calories throughout the day.
  • They can improve your posture and alignment by keeping your spine neutral and your shoulders back.
  • They can enhance your athletic performance by increasing your power, speed, and endurance.
  • They can tone and shape your legs and buttocks and make them look firmer and stronger.

If you want to try some variations of squats, you can do wall squats, back squats, overhead squats, or jump squats. These exercises can target different muscles or add more intensity to your workout. You can also use resistance bands, dumbbells, kettlebells, or a barbell to increase the resistance and challenge yourself more.



Planks are a great exercise for strengthening your core muscles and improving your posture, balance, and flexibility. Here are some tips on how to do planks and some of the benefits they offer:

  • To do a high plank, get into a push-up position with your palms and toes on the floor. Keep your body in a straight line from your head to your heels and engage your abdominal muscles. Don’t let your hips sag or rise. Hold this position for as long as you can, starting with 10 seconds and gradually increasing to 30, 45, or 60 seconds.


  • To do a low plank, lower down to your forearms and keep the same alignment and form as the high plank. Make sure your elbows are directly under your shoulders and your forearms are parallel to each other.


  • Planks work your entire core, which includes your rectus abdominis (the six-pack muscles), obliques (the side muscles), transversus abdominis (the deep abdominal muscle that wraps around your spine), and erector spinae (the lower back muscles). They also activate other muscles in your upper body, lower body, and glutes.


  • Planks can help you reduce back pain by strengthening your core and improving your posture. A strong core can support your spine and prevent it from bending or twisting in ways that can cause injury. A good posture can also prevent neck and shoulder pain and improve your breathing.


  • Planks can help you increase your flexibility by stretching out your hamstrings, calves, feet, and shoulders. They can also improve your range of motion and prevent stiffness in your joints.


  • Planks can help you boost your mental health by giving you a sense of accomplishment and confidence. They can also help you relax by focusing on your breathing and releasing tension from your muscles.


I hope this information was helpful. If you want to challenge yourself further, you can try different variations of planks, such as side planks, reverse planks, or planks with leg or arm lifts. You can also use props like stability balls, sliders, or weights to add more resistance or instability to your planks. Just make sure you maintain proper form and avoid common mistakes like arching your back, dropping your head, or holding your breath


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