How to do resistance training without weights
Without some form of resistance training (with weights or otherwise), it will be very difficult to maintain muscle mass as you age. Maintaining muscle mass is crucial for healthy aging. There are countless metabolic benefits and it staves off frailty.
1. Pushups
2. Dips
3. Air Squats
Same movement as a squat but with no barbell
4. Split squats
One leg well behind you, go down on the front leg.
5. Bulgarian split squats
Similar to number 4 but leg behind you rests on a chair. Despite the picture, weight not required.
6. Farmers carry
With water jugs so ok, sort of using weight
7. Plank
8. Jump rope
Not resistance training but very important
9. Pull up/chin up
Some people get very hung up on the difference between these two but doing the movement, regardless of the position of your hands will be very beneficial.
10. Total Gym?
We have one of these at the firehouse. I don't use it much, preferring weights, but one of the guys swears by it. I do use it a little, the number of exercises you can do on it seems to be endless.
11. Bodyweight deadlift?
Google it for more but yes, this is possible and IMO the most important exercise. I have never tried to replicate it with bodyweight but it is worth pursuing.
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