If you want to work out and build muscle but you do not have access to any weights, there are multiple ways that you can train to develop your muscles without them. Many of these options are inexpensive, safe and easy to perform.
Step 1
Do body weight exercises. Body weight exercises are a good choice if you are low on funds or space. A body weight exercise uses your body and gravity to provide resistance during the motion. Examples of body weight exercises include push-ups, dips and lunges.
Step 2
Try resistance bands. These bands are a small and cheap alternative to using weights. Resistance bands use elastic tension to provide resistance during the motion. They come in variable thickness to provide light to heavy resistance. Examples of exercises that use resistance bands are bicep curls, front raises and lying leg press.
Step 3
Ask a friend or personal trainer to provide resistance. This is done best with a person who is knowledgeable of your limits and who you trust to have your best interest at heart. Examples of partner-resisted exercises are leg curls, in which you lie on the floor on your belly and your partner holds your leg toward the floor while you slowly pull your heel to your buttock. Another example is the bicep curl, in which you stand with your elbows slightly bent and your partner lightly holds down your hands while you bend your elbows, bringing your hands to your shoulders.
Step 4
Use an exercise ball. The exercise ball uses your body weight, gravity and an unstable device to develop strength and balance. They come in various sizes according to your height. Examples of exercises that you can do with the exercise ball are wall squats, decline push-ups and back extensions.
Tips and Warnings
- Consult a physician before beginning any exercise regimen.
- Take your time and slowly build up your routine.
Things You'll Need
- Resistance band
- Exercise ball
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