Being stronger has numerous benefits -- it improves your athletic performance, helps you perform everyday activities and reduces your chance of injury. While you may think that you need access to a gym or training equipment to build strength, this isn't the case. According to strength coach John Romaniello, you can get a workout that builds strength and muscles, and burns fat without any weights or machines, in the comfort of your own home.
Squats
Squats are one of the most fundamental exercises. Use a shoulder-width stance, with your knees and toes turned out slightly. Descend as low as possible on each repetition while keeping your back straight and your heels on the ground, and stand up forcefully. Do five sets of 15 to 20 reps. When these get too easy, do jump squats instead, which are tougher, but will increase your strength and power even more.
Reverse Lunges
Reverse lunges target your quadriceps, hamstrings, glutes, calves and core muscles. According to corrective exercise specialist Mike Robertson, single-leg exercises such as reverse lunges not only develop muscular strength but also strengthen your ankle and knee joints, improve balance and coordination and reduce your risk of injury. Perform four sets of eight reps on each leg.
Pushups
A properly performed pushup places great stress on your chest, shoulders, triceps and core muscles, and improves your upper-body strength. Begin every rep with your arms straight, and descend until your chest is 2 inches from the floor. Start by doing five sets of five reps and adding reps when you can. To make pushups more difficult, raise your feet on a chair, or put your hands on a raised surface to increase your range of motion.
Chinups
To perform chinups, you either need a chinup bar. Use a medium-width grip, with your palms facing you. Start with your arms fully extended, then pull yourself up until your chin clears the bar. Pause for a second, then slowly lower yourself again. Start with five sets of three reps, and build from there. If you can't do full chinups, get a partner to assist you, or loop a resistance band around the bar to take some of the weight off your arms.
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