What is strength and strength training
Strength can be defined as the ability to exert force in order to overcome resistance. Consequently, strength training trains the ability to exert force to overcome resistance.
What is a strength training mode
There are multiple strength training modes you can use to train the ability to exert force in order to overcome resistance, weights or free weights are just one strength training mode. Other training modes include machines, bands or even the own bodyweight.
I have discussed the idea of training with different training modes and not necessarily using free weight in the article
How do I start strength training without weight
If you are just starting out with strength training and your goal is to become stronger, you can start with bodyweight exercises, as they usually offer sufficient resistance in the beginning. And once you started there are progressions of bodyweight exercises, that will ensure you can train progressively (it’s important that training is progressive for continuous improvement, I have written about the basic principle behind training progressions and about the overload principle in the article The Fundamentals of Strength Training).
I have outlined how to start strength training and the considerations to reap the benefits from your strength training in the articles
In my opinion, if you want to avoid using free weights, the main challenge will be, that you will get to a point, where it is very difficult to find exercises or progressions of a bodyweight exercise that will give sufficient stimulus for further adaptations. At this moment you probably need to consider implementing external resistance into your strength training routine. Free weights are just one strength training mode you can implement, not the only one, but certainly, one of the most effective strength training mode if you want to become stronger.
As an applied example, with two of my young female track cyclists, we recently did a challenge just for the heck of it., one set of single leg squats on a box for as many repetitions as they could.
The challenge was, one set of single leg squats on a box for as many repetitions as they could, only using their bodyweight.
Keep in mind, both were not able to do 1 single leg squat when they started out. The result was, one did 45 repetitions and one did 27 repetitions.
In retrospect, I believe they stopped the set because they got bored rather than couldn’t do it anymore.
What I want to say with this short story, at some moment you probably need to consider implementing external resistance into your strength training routine. Free weights are just one strength training mode you can implement, not the only one, but certainly, one of the most effective strength training mode if you want to become stronger.
Concluding How to do Strength Training without Weights
The choice for not using weights for strength training can be manifold. However, there are different training modes that allow you to train the physical quality strength.
The main challenge over time will be to find strength training modes that will give you sufficient resistance to reap the benefits from your strength training efforts.
More information on strength training
The Fundamentals of Strength Training
The Ultimate Guide to Strength Training for Beginners
The Importance Weight Training Has On Power
Power Training vs Strength Training – what is the difference?
What is Strength Training
How much Strength Training is too much
How Strength Training works
8 Simple Steps To Figure Out How Often Should Strength Training Occur
Why Strength Training is important
Why Strength Training is important for athletes
How often should you do Strength Training
How long should a Strength Training Session last
How Strength Training works – accommodating resistance
How often should you do Strength Training to lose weight
How many Strength Training sessions per week
How to do Strength Training at home
How much Strength Training
Best Strength Training Articles 2016
or the Strength Training video library