From Floor to Fierce: Top 5 Strength Training Exercises That Require No Weights

Many people incorporate weights into their strength training routine, but these exercises are effective either way. Uncover the top 5 strength training exercises that require no weights in our fitness blog, featuring lunges, burpees, step ups and more.  

Benefits of Strength Training 

Strength training provides far more than just muscular definition; it serves as a foundation for long-term health. Regular resistance training increases bone density, boosts metabolism, and improves joint stability, lowering the risk of injury and age-related deterioration. It also promotes good posture, balance, and mobility, making daily activities easier and safer.

Beyond the physical, strength training provides significant mental benefits. It regulates mood, reduces stress, and improves sleep quality by activating endorphins and stabilising hormonal levels

Top 5 Strength Training Exercises That Require No Weights

1. Lunges 

Step one leg forward and bend both knees to 90° while keeping your torso erect. Push back to the starting position and repeat with the other leg.

Target Areas: Glutes, Hamstrings 

Benefits:  Strengthen the joints

2. Planks 

Hold your body in a straight line from head to heels, resting on your forearms and toes. Engage your core to avoid sagging hips and lifted glutes.

Target Areas: Upper back, Chest

Benefits:  Improve posture

3. Burpees 

Squat down, kick your feet back into plank position, and then spring back up. Add a jump at the top for added intensity.

Target Areas: Full body

Benefits: Boost heart health  

4. Mountain Climbers 

Start in a plank position and drive one knee towards your chest before swiftly switching legs. Maintain core tightness and move with control and speed.

Target Areas: Shoulders, Upper Arm [Triceps]

Benefits: Build cardio endurance 

5. Step Ups 

Step one foot onto a solid surface and squeeze through your heel to lift your body. Then, step down and repeat with your opposite leg. 

Target Areas: Quadriceps, Glutes

Benefits:  Increase lower body strength 

From First Rep to Full Power: Tips to Level Up Without Weights  

Consistent strength exercise, whether with weights or your own bodyweight, develops not only a stronger body but also a more resilient mind. Here’s how you can gradually level up your strength.

• Level 1: Start Strong, focus on perfecting fundamental exercises like push-ups, squats, and planks.

• Level 2: Focus on control by slowing down the reps, holding positions for longer periods of time, and increasing the sets.

• Level 3: Add jump squats, burpees, and plyo lunges to increase power and intensity.

• Level 4: Go for advanced exercises like single-leg movements, decline push-ups, and handstand holds with assistance.