Strength training does not always require access to weights or gym equipment. Exercises that use the body’s own weight can also help build muscle and improve overall fitness, according to Jenna Tubbs, a Houston Methodist athletic trainer and professional bodybuilder who specializes in injury care and prevention for athletes.
Tubbs explains that strength training, also known as resistance training, is any exercise where muscles work against an outside force. This includes both traditional weightlifting and exercises that use only bodyweight. “When considering what to add into a workout, it really depends on a person’s current level of fitness, equipment availability and their fitness goals,” says Tubbs. “For instance, runners will have a higher level of fitness compared to someone who’s just starting out; equipment such as dumbbells, exercise machines and weights can change what workouts you do; and, finally, you have to consider your goals.”
She adds: “Do you want to get big and buff, tone up or just get fit? These three factors will largely determine what your personal fitness routine is going to look like,” she says.
Tubbs recommends including both strength training exercises for bone density, strength and joint function as well as aerobic activities like running or walking for heart health. The type of exercise, number of repetitions (reps), sets performed, and the resistance used should be tailored to individual goals.
“Typically, if you’re trying to gain strength, you usually do one to five reps,” says Tubbs. “For muscle growth, or hypertrophy, you’ll want to do anywhere from 6 to 12 reps, and for endurance, which is considered ‘toning up,’ you’ll want to do at least 13 reps, preferably more.
“With bodyweight and resistance band exercises, however, given they’re limited and that you’re not really going to gain a bunch of muscle mass compared to using heavier weights at a gym, you’re going to want to do at least 13 reps or more to balance out the lesser weight.”
Tubbs advises stopping any exercise that causes pain beyond normal soreness in order to avoid injury.
For those traveling without access to gym equipment but wanting more options than just bodyweight movements provide, Tubbs suggests packing resistance bands. “If I could only bring one thing while traveling, my ‘desert island’ piece of equipment would be resistance bands,” she says. “They’re easy to throw in your suitcase, and you can do a ton of exercises with resistance bands that makes them more effective than just body weight.”
Tubbs notes which workouts can be made more challenging by adding resistance bands.
