If you’re looking to build and maintain strength, you don’t necessarily need a health club membership to do it. With a little creativity—and, in some cases, a few simple pieces of equipment—you can get an effective workout that delivers all the same benefits you would get from training in a gym.
It’s possible to gain muscle with exercises that use your body’s own weight as resistance, including squats, lunges, push-ups, and planks, research shows.
Because bodyweight movements require no equipment and minimal space, you can do them anywhere—at home, in a park, in a hotel room, and more.
A possible downside of bodyweight exercise is that you can’t increase the weight you’re lifting over time, like you would with a weight machine. Still, it’s important to regularly challenge yourself as your body gets stronger (a concept known as progressive overload). To do that with bodyweight exercises, you can:
Add reps
Shorten your rest time
Increase your tempo
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