Resistance Strength Training Without Weights
Because Gravity Is Free
Hello, Health Enthusiasts!
Welcome to this week’s installment of our Informative Health Blog, lovingly written by yours truly and posted every Saturday morning, my attempt to keep you informed, entertained, and hopefully learning something new! If health blogs aren’t your thing, you can easily opt out. But if there’s a topic you’d love to see covered, drop me a line.
Stay healthy, stay curious, and as always, thanks for reading!
Warm regards,
Andrew Siegel MD
Resistance Strength Training Without Weights: Because Gravity is Free
Ever feel like your body is fighting you every step of the way? Good news — that’s actually how you get stronger. It turns out you don’t need an expensive gym membership, a squat rack, or a protein shake the size of a small child to stay in shape. You’ve already got the most effective workout tool ever created: you.
That’s right — your own body weight can be used to build strength, stamina, and sass (okay, maybe not sass, but we can dream). According to exercise scientists, muscle doesn’t care where resistance comes from. As A. Balachandran, an exercise science professor, puts it: “Muscle is agnostic… all it recognizes is tension.” So whether you're lifting barbells or battling your own body weight, your muscles are just happy to be invited to the party.
Of course, if you’re aiming to look like a younger Arnold Schwarzenegger, you’ll probably need to start “pumping iron.” But if your goals are to stay strong, firm, and age like a fine wine instead of a soggy cracker, bodyweight exercises might just be your secret weapon.
Let’s break it down:
1. Push-Ups
Targets: Chest, shoulders, triceps, and core
The classic move that somehow feels just as hard now as it did in gym class. Start in plank position, lower your body to the floor like you’re trying to eavesdrop, and push back up. Want to make it tougher? Elevate your feet on a chair. Want to make it easier? Try doing them on your knees (no judgment — we’ve all been there). I personally like using push-up bars as they provide a deeper range of motion and less wrist strain.
2. Chin-Ups
Targets: Biceps, back, and forearms
Chin-ups are the slightly friendlier cousin of pull-ups. You grab the bar with your palms facing toward you, which gives your biceps a bit more help (and who doesn’t want help when lifting yourself like a human suitcase?). They’re still tough, but a bit more doable for beginners — and a great way to feel like a ninja in training.
3. Pull-Ups
Targets: Back, biceps, and shoulders
Hang from a bar with palms facing away from you and try to pull your chin above it. Sounds easy until you try it and suddenly weigh 600 pounds. Start with assisted pull-ups or resistance bands if needed. If you're lucky enough to do even one unassisted, go ahead and brag. You've earned it. You need to keep doing these on a regular basis or else you will rapidly lose strength ("use it or lose it"), e.g., after my hernia surgery I was restricted from doing core exercises for 6 weeks and thereafter could barely do one pull-up; now I'm back to doing five. It is truly amazing how the body is capable of adapting to resistance or the lack thereof!
4. Dips
Targets: Triceps, chest, and shoulders
Using parallel bars (or a sturdy chair), lower your body by bending your elbows, then push back up. It’s like the reverse of a celebratory jump — but your arms will feel like celebrating afterward (or at least they’ll be too tired to complain).
5. Squats
Targets: Quads, hamstrings, glutes, and core
Sit down in imaginary chairs and then stand back up. That’s it. You’re now squatting. Want more burn? Try jump squats. Want more balance? Hold your arms straight out in front. Either way, your thighs will write you a thank-you note tomorrow.
6. Lunges
Targets: Legs, glutes, and balance
Take a big step forward, bend both knees like you’re proposing to someone (who may or may not be impressed), then step back. Repeat with the other leg. Bonus points for not tipping over.
7. Hip Bridges
Targets: Glutes, hamstrings, and lower back
Lie on your back, bend your knees, and lift your hips to the sky. This one’s great for glute strength — and you get to lie down while doing it. Win-win.
8. Planks
Targets: Core, shoulders, back, and mental fortitude
Planks look simple — just hold a push-up position on your forearms — but don’t be fooled. Within seconds, your abs are screaming, your arms are shaking, and you're rethinking every snack you've ever eaten. They're one of the best full-body core exercises out there, requiring zero movement and maximum willpower. Want to make it harder? Try side planks or lift one leg. Want to make it easier? Try a plank on your knees (still brutal). Planks are one of the few means of seeming to make time slow down…I time one minute on my watch and it seems like ten! Seriously!
The Key to Success: Work Hard, But Smart
Form matters. So does warming up and building up slowly. Aim to work each muscle group to fatigue — that means keep going until you really can’t do another rep (unless you’re still sore from sneezing last week, in which case, just do what you can).
Once an exercise becomes easy, increase the repetitions, or find a tougher version. The internet is full of spicy modifications but be warned: “Spicy” in fitness means “slightly terrifying.”
Why Bodyweight Training Rocks:
· No equipment needed.
· No risk of dropping a 40-pound dumbbell on your foot.
· No creepy guy at the gym “offering to spot you.”
· You can do it anywhere — home, hotel room, or even during commercial breaks.
And best of all, these exercises aren’t just for looking good — they’re functional. They help with balance, coordination, and real-life emergencies. Like lifting a suitcase overhead, catching yourself when you slip, or getting off the floor after playing with your grandkids (or dogs — same difference).
Bodyweight training helped yours truly support his body weight while in Iceland, drinking fresh mountain water.
So there you have it — a full-body workout, powered by nothing but gravity and your own determination. It’s simple, effective, and cheaper than therapy.
Get moving, stay strong, and remember: your body might resist you… but that’s exactly the point.
Now drop and give me ten!
Wishing you the best of health,
A new blog is posted weekly. To receive a free subscription with delivery to your email inbox visit the following link and click on “email subscription”: www.HealthDoc13.com
Dr. Andrew Siegel is a physician and urological surgeon who is board-certified in urology as well as in female pelvic medicine and reconstructive surgery. His mission is to “bridge the gap” between the public and the medical community.
He is an Assistant Clinical Professor in the Department of Urology at Hackensack Meridian School of Medicine and is a Castle Connolly Top Doctor New York Metro Area, Inside Jersey Top Doctor and Inside Jersey Top Doctor for Women’s Health. He is a urologist at New Jersey Urology, a Summit Health Company. He is the co-founder of PelvicRx and Private Gym.
Dr. Siegel is the author of several books. The newly revised second edition (June 2023) of Prostate Cancer 20/20: A Practical Guide to Understanding Management Options for Patients and Their Families is now available in print and Kindle formats on Amazon.
Video trailer for Prostate Cancer 20/20
Preview of Prostate Cancer 20/20
Andrew Siegel MD Amazon author page
Dr. Siegel’s other books:
THE KEGEL FIX: Recharging Female Pelvic, Sexual, and Urinary Health
MALE PELVIC FITNESS: Optimizing Sexual and Urinary Health
PROMISCUOUS EATING: Understanding and Ending Our Self-Destructive Relationship with Food