Strength training without equipment is a training thanks to which you can not only lose weight, but also "sculpt" your figure, improve strength and regain form. The weekly training plan proposed by us is intended for beginners, therefore it includes a set of simple, well-known exercises.

Strength training without equipmentshould start with a 10-minute warm-up (it may be jumping rope or running in place). Then go to max. 40-minute proper training, which consists in performing a series of exercises, one after the other.

Traditional strength training consists of approx. 6 exercises for individual muscle groups. In each series, you should perform 10-20 repetitions, remembering about a break between each exercise. As your strength and endurance increase, you should increase the number of repetitions and repeat them in a series as long as you have enough strength. After completing the perimeter, 2-3 minutes should be done. take a break and then repeat the whole procedure 1-3 more times. After completing the training, you should spend about 20 minutes on the so-called cool down, i.e. exercises aimed at stretching the muscles.

Strength training without equipment - how often do you exercise?

The optimal number of strength training sessions without equipment is 4 times a week. It does not overload the body and gives the muscles adequate time to regenerate. However, this is a universal recommendation. If you lead a sedentary lifestyle, you can successfully do 5 such workouts a week. If, on the other hand, you lead a very active lifestyle - reduce the amount of strength training to 3.

In fact, it all depends on your body, you have to carefully observe your body and choose the right number of training sessions wisely.

Strength training without equipment - training plan for beginners

Perform each 6 exercises consecutively, making one circuit. Make 3 such circuits (descriptions of individual exercises can be found below).

Monday

Pumps10 repetitions
plank on elbows30 seconds
Reverse pump12 repetitions
Climbing your hands to the legs, from the plank in the palm rest (and back30 seconds
Skew of the hips in the board on the elbows20 repetitions
Boxing30 seconds

Wednesday

Knee to elbow in a propped knee ( alternating) 20 repetitions
Raises the torso facing forward on the mat12 repetitions
Pulling the legs to the chest in a sitting position12 repetitions
Mountain bike30 seconds
Burpees8 reps
Sprint30 seconds

Friday

Przysiady20 repetitions
Zakroki20 repetitions
Raise hips lying on the mat20 repetitions
Raise of straight legs in a prone, single knee15 repetitions
Raises bent legs to the side in a propped knee, individually10 repetitions
Jump squat10 repetitions

Strength training without equipment - training plan for advanced

Perform 15-20 repetitions of the exercises one after the other. Then repeat the entire circuit 3 times.

Monday

1. Pull-ups at the edge of the table 2. Push-ups on the wall 3. Raise arms with chair 4. Floor-mounted push-ups 5. Raise your back and legs while lying prone 6. Throw leg backwards on propped kneeling 7. Ski squat. 8. Horizontal scissors. 9. Abdominal bends to the bent leg 10. Lunges.

Wednesday

1. Push-ups on chairs 2. Pull-ups at the edge of the table 3. Raising arms with a chair 4. Squats 5. Crunches 6. Access to the landing 7. Torso rotation pushups 8. Squat on one leg 9. Raising the hips and torso while lying on the back. 10. Leg throwing backwards on a propped kneeling.

Friday

1. Isometric contraction of the arm muscles. 2. Pull-ups on the stick 3. Backside push-ups on the chair 4. Squats 5. Crunches 6. Access to the landing 7. Torso rotation pushups 8. Full and half steps 9. Climb on the toes of one leg 10. Abdominal torsion and leg bending.

Strength training without equipment - basic exercises you can do

Strength training without equipment should be based on exercises that involve the muscles the most to work, if we want to shape them. These can be strength exercises such as push-ups and squats, or exercises suitable for strength and endurance training, such as burpees and jumping jacks. It is important to decide what training goal you want to achieve before writing a training plan.

One thing is certain, thanks to training with the weight of our own body we will sculpt muscles, improve the condition, burn a lot of calories, take care of greater efficiencybody and model the silhouette.

1. Przysiady

Przysiad is a multi-joint exercise that engages almost the entire body to work. The traditional squat mainly forces the muscles of the thighs, buttocks and abdomen to work. You can add different variants of this exercise to your training:

  • Squat plie and sumo- do them when you want to work on the inside of your thighs.
  • The jump squat(jumping jacks) - it will be suitable when you want to increase the pace of your training and burn more calories.
  • Pulse squat- will help you make the most of your buttock muscles and complete your workout if you don't feel your buttocks working well enough during traditional squats. Pulse (gentle up and down movements) during the maximum contraction of the muscle in the final phase of the squat.

2. Pushups

  • They are great for exercising the muscles of the chest, arms and abdomen.
  • "Women's" push-ups - are performed with the knees resting on the mat and are the simplest variant of this exercise.
  • Narrow push-ups - engage triceps to work.
  • Wide push-ups - put the chest muscles to work the most.
  • Inverted pump - very much engages the triceps and upper back to work. You can do it, e.g. leaning on a chair.

3. Lunges or lunges

These are exercises that are great for working on the muscles of the legs and buttocks. You can do different lunges and do them sideways by crossing your legs behind you or by adding leg swings to your lunges.

4. Boards

It is an exercise that engages the muscles of the entire body, and during its performance, the abdomen is most strongly activated. The plank can be made in many different ways, here are the most effective ones:

  • plank resting on elbows,
  • plank in palm rest,
  • plank in a palm rest with knees bent to the chest,
  • the board rests on the elbows with the legs up.

See also: FBW (Full Body Workout) training - plan for beginners and advanced

Strength training without equipment - effects

Strength training without equipment is a great solution for those who cannot or do not want to exercise in the gym. Such training will not replace exercises with machines or equipment in building muscle mass, but it can also be effective for our body.

What is strength training without equipment?

1. It improves the condition and endurance- exercising with the weight of your own body, we replace the type of training with strictlystrength to endurance. Machines are a great help for those who want to isolate muscles and work on specific parts, but such training does not have a positive effect on improving the condition. To tire the muscles more, you should add series and repetitions, which increases the training volume, which has a positive effect on the body's efficiency.

2. It helps to get a good technique- when we do not use the load during exercises, we can perform the exercise almost perfectly. Nothing is an additional obstacle for us, making it impossible to perform the full range of motion.

3. Improves the mobility of joints- always before you start training with a higher load, you should start by performing the exercise without equipment. This method is often used when it is impossible to achieve the full range of motion in a particular exercise. Our technique suffers from this, which entails other consequences: injuries, overloads, strains. Strength training without equipment helps to improve the mobility of the joints and is necessary in order to properly use the artificial loads later.

4. Great stretches- thanks to the possibility of easier execution of the full range of motion, strength training without equipment will help us improve the flexibility of our body. Exercises taken, for example, from yoga and pilates will effectively stretch the muscles and tendons.

5. It does not burden the joints- if we do not suffer from obesity, we can be sure that by training without additional load we will not overload our joints. If there are no medical contraindications, such training can be performed by anyone.

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ABC of exercises