Ways to Get Strong Without Lifting Weights

You don’t need dumbbells or a gym to see major gains in strength

In a perfect world, we would always have easy access to all the fitness equipment we need, but for most of us that’s just not reality.

Whether it’s a long day at work that throws off your desire to get to the gym, a hectic travel schedule that drags you away from your fitness center or maybe you don’t have a membership, it’s good to know that there are other options than the dumbbells at your local Planet Fitness.

You don’t need weights to build strength—in fact, some professional athletes prefer body weight exercises to lifting. If you haven’t embraced body weight exercises, now is the time to start. Not only is your own body weight an effective fitness tool, but you won’t have to wait for someone to return the weights you need to the rack—you won’t even have to go to the gym.

All of these exercises can be done with your body weight and a few require basic equipment, but if you’re getting tired of the same old lifting routine try some of these exercises for a challenge.


A top exercise for strengthening your core and back, planks come in many different forms—side planks, Chaturanga planks, extended planks and tons more. Each variation targets and challenges different muscles, but when done correctly planks can build strength in your abdominal muscles, upper and lower back, shoulders, chest, quads and glutes.

Inverted Row

Like pull-ups, the inverted row targets the muscles in the arms, shoulders, upper back and core, improving posture and strength. Unlike pull-ups, there is no major strain on the shoulder joints and muscles. Another benefit of this exercise is that almost anyone can do it and all you need is a bar.

Check out 7 other Ways to Get Strong Without Lifting Weights


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