If you don’t feel like going to the gym or are pressed for time, you can workout without weights and get in the best shape of your life. I know that a big myth is that you need to lift weights in order to get in shape. This simply isn’t accurate and when it comes to being safe and injury free, bodyweight exercises may actually be better than lifting weights.
In order to gain any muscle, regardless of if it is in a gym with weights or at home without weights, you need progressive resistance. I see so many people at the gym just going through the motions and never really making any results. If you would do several bodyweight exercises, such as pullups, chinups, pushups, dips, bodyweight squats, and lunges and increase the workload on a consistent basis, you will see results. I’m not saying that you can become an olympic weightlifting champ while only doing bodyweight exercises, but you will indeed make some great gains.
If you can only do 5 or 6 pullups at a time, that is fine. Do more sets to increase the workload. If you do 6 as a max for one set, you will soon get fatigued and maybe only be able to do 4 the next set, and 2 the next. This will make 12 total reps. The next workout you can do 5 the first set, 5 the second because you won’t be as tired, and then 3 the last set. This will be a total of 13 reps, which would be an increase of 1 rep over the initial workout. There are many ways to increase the workload such as do more reps, more sets, or decrease the amount of rest between sets. Just be creative and you will find many ways to make your workouts harder and more productive.
As much as I love the gym, I still workout without weights often to stay in great shape all year long.
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