Any way to increase strength without joining a gym?

[Anonymous]

I’m in my early 30s, 5 ft 6 in and thin (can see every rib; underweight as per BMI etc), but I have no core strength; I want to gain weight but if I do it with my current lifestyle and exercise habits, it’ll be fat. Is there a way to work out and gain upper and lower body strength? Without having to shell out money for a gym? I live in the city and walk to and from work (1.4 miles each way) and also for errands and the like, so I am up and moving and getting some cardio. Would doing arm reps with free weights or pushups or something help or would it be such minimal exercise as to be useless? I’m not looking to add anything too strenuous right away because of some underlying issues that probably require a conversation with my dr. -- who isn’t particularly helpful (as his view is - you’re thin, you’re doing better than most of my patients) and who I’m not seeing for a few more months.

[Anonymous]

Push-ups and squats. Look at YouTube to make sure your form is good. Check out the 100 push-up website for inspiration. Use a chair or something to assist the squats if you have knee problems. Body weight exercises are definitely the way to go.

[Anonymous]

Yes, OP, the best strength-building exercises use your body as apparatus.

PP mentioned push-ups and squats. You can also do planks, get a medicine ball and do lifting exercises with it, pull-ups, sit-ups and a whole host of other exercises.

BTW, planks are great for strengthening your core.

[Anonymous]

The first time I tried to do a push-up I couldn't get my nose off the floor. I started doing them on the stairs at a 45 degree angle. I dropped down a step every few days until I was doing them properly on the floor. Took a while, but it was totally worth it.

[Anonymous]

Planks and crunches for core, pushups for upper body.

[Anonymous]

Anonymous wrote:The first time I tried to do a push-up I couldn't get my nose off the floor. I started doing them on the stairs at a 45 degree angle. I dropped down a step every few days until I was doing them properly on the floor. Took a while, but it was totally worth it.

That is a GREAT idea. Thanks for sharing.

OP, a few days ago someone on here recommended the book, The New Rules of Weight Lifting for Women. I bought it because I am in a similar situation - need to increase strength and recovering from a health issue. I can't attest to the results yet but I've already read through the introductory chapters and the authors' approach seems spot on. You can do most of the exercises with free weights at home.

[Anonymous]

Get hand weights and dvds (there are all sorts of different ones) for workouts with them.

[Anonymous]

For exercising on the cheap, get some jugs with handles that are easy to hold and heft. I like Trader Joe's gallon iced tea jugs, but you can use any jug that is easy on your hands and balanced well for you. Start with the jug 1/4 to 1/2 full of water, depending on what weight is comfortable, and do various exercises with them. One good one is curling, starting with your arms hanging by your side (holding the jugs), then pulling the jugs up to your shoulders without moving your upper arms, then slowly back down (do not just drop the arm). Do alternating reps of 10 each arm. Take a break, then another set. Over time, steadily increase the reps per set, the number of sets, and the amount of water in the jug. You can also have your arms starting at the wait and then life the arms straight out to the side in a T (think Da Vinci's man) and then down slowly. Again, start with the jug only partially full, and slowly add more reps, more sets and more weight (water).

You can buy free weights, but I found that having jugs allowed me more flexibility in increasing the weights (and were free or relatively cheap).

[Anonymous]

Personally, I'd invest in a couple of magazine subscriptions like Self, Fitness or Women's Health. They have different workouts every month, most of which can be done at home. I might invest in a couple of resistance bands, a couple sets of cheap dumbbells and a kettlebell and find workouts that involve those. I would also consider a trial membership at a gym so I could do a few sessions with a trainer who could teach me the proper form for exercises.

Also, power yoga is great weight-bearing exercise that can make you strong AND flexible, and there are good videos out there.

[Anonymous]

PX90 or Insanity

[Anonymous]

Anonymous wrote:PX90 or Insanity

LOL

[Anonymous]

Anonymous wrote:Personally, I'd invest in a couple of magazine subscriptions like Self, Fitness or Women's Health. They have different workouts every month, most of which can be done at home. I might invest in a couple of resistance bands, a couple sets of cheap dumbbells and a kettlebell and find workouts that involve those. I would also consider a trial membership at a gym so I could do a few sessions with a trainer who could teach me the proper form for exercises.

Also, power yoga is great weight-bearing exercise that can make you strong AND flexible, and there are good videos out there.

Or if you don't think you'll like using magazines, go on to the popsugar website and look at their fitsugar videos. They have a ton of 10 minute strength and yoga videos that are really good, especially if you string a few together. I use these all the time when I'm traveling b/c they are strength workouts that don't require weights.

[Anonymous]

Jillian michaels body revolution. Or biggest winner. Or 30 day shred.

[Anonymous]

Insanity.

Just started and I'm really feeling it in places I never did when using the weight circuit at the gym.