Do you incorporate strength training into your workouts? Daily exercises are critical for your physical and mental well-being, and you may even have a routine you follow during the week. Cardio will only get you to a point if you’re in the latter category.
Muscle mass and mobility are maintained by strength training. As men and women age, their muscle mass diminishes about 10% per decade starting in their 30s. Bench pressing isn’t necessary, nor are weights. Use your body weight instead.
Image Credit: Shutterstock/Bojan Milinkov
Katie Schneider, a trainer at Title Boxing Club in Chicago’s Lincoln Park neighborhood, said bodyweight exercises are endless. Exercises that involve more than one muscle group increase calorie burn and improve strength.
From beginners to professional athletes, bodyweight exercises are used by everyone, says Erin Kloosterman, head of sports science at Sports Performance Labs. She said these exercises make you focus more on movement patterns than moving loads. Here are three strength-building exercises without weights:
Wall Sits
- Muscle targets: Your quads, glutes, and core
- While sliding down the wall, keep your ankles under your knees as you stand flat against the wall.
- Hold it for 30 seconds, then repeat for two or three sets.
Image Credit: Shutterstock/Mladen Mitrinovic
Hand Release Pushups
- Muscle targets are the chest, shoulders, triceps, and core
- Start on the floor with hands under your shoulders, thumbs near the armpits, and your chest and stomach ground-level.
- Engage your core by tucking your hips under and lowering your chin to your chest. Slowly return to your starting position.
Dead Bugs
- Muscle targets are the obliques, core, and pelvic floor
- Put your feet up and bend your knees 90 degrees while lying on your back.
- Engage your core by tucking your hips under and dropping your ribcage down.
- As you extend your leg, lower it toward the ground without touching it, and bring it back to your starting position.