Answer To Your Fitness Questions" />Strength Training Without Weights
July 29, 2008
 You probably have your own reasons for strength training without weights, such as an injury, or you are just beginning a program, or that you are aging and you are not comfortable in using weights anymore. But there are some keys to strength training without weights and build actual strength.
1)Progressive muscular resistance, in other words, intensity! Increase in intensity progressively using your own body’s weight and resistance. The best way is body awareness and repetitions.
2)Minimal rest periods. Do not use lag time, keep moving through your muscle groups!
3)Use supersets. These are exercises that increase your intensity, for example do push-ups and then immediately do pull ups. It is a form of muscle confusion, shocking the muscles into reaction.Â
4)Absolutely stretch. Keep your ROM active and increasing to get stronger in your program. Remember, tightness limits strength.
5)Eat a diet rich in protein, veggies, fruits, and some complex grains. Keep your body rebulding, repairing and nutritiously feeding the cells.
Most of these keys up above are very familiar to you!  As strength training without weights makes sense to you, give it a try, it really is the old exercise format, called calisthenics. It does work and it does bring more variety to your program to give you the results you are working towards.  I believe we all need this from time to time, it doesn’t matter if you are beginning or advanced, you are always in a position that needs muscle confusion!!
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Would using resistance bands be considered equivalent to “strength training with weights”? I know they increase your strength but I’ve always wondered if they are as good at building muscle as using actual weights.
HI Jodi: Xertubes do increase strength, but remember they are varying resistance, for instance, take bicep curls, your resistance may start out at the bottom of the curl at about 2 pounds but as you go through the contraction, at the top it may be 10 pounds of resistance. Whereas with weights you get the same weight throughout the entire range of motion. So, in my opinion, keep changing up between the two and you will keep seeing results. Plus lots of variety to help you adhere to your strength training program you have for yourself. When bulding more lean muscle mass, you increase your resistance by adding more weight and lean up your diet. However, we as women need to watch we don’t hurt our joints as we are naturally more petite. Pay close attention to the muscle contractions and always listen to your body!