Effective strength training without equipment - the best exercises for

For effective strength training, you don't always have to go to the gym. Your home is also a great place for a quick workout without sacrificing visible results. All you need is your own body weight and the knowledge of which drills will give you the best results. The following exercises are recommended for both beginners and advanced individuals. You can choose and modify the difficulty level according to your preference. Start with three exercises, each consisting of 3 sets and approximately 20 repetitions of strength training per week. If you find that the exercises have become too easy over time and the workout no longer challenges you enough, increase the difficulty level of the exercises. Alternatively, you can also increase the number of repetitions and sets accordingly. It's important to listen to your body and adjust your equipment-free training plan accordingly. In just a few weeks, you will have increased your strength, endurance, and conditioning. The proportion of muscle mass will also gradually increase.

Bodyweight strength training - seven exercises for home:

1. Exercise: Push-ups

Push-ups are the absolute classics in equipment-free strength training. They not only train your triceps and chest and shoulder muscles but also your entire core muscles. Always make sure that you don't arch your back or let your lower back sag during push-ups and keep your back in a straight line. Maintain tension throughout your body during the entire exercise, meaning both your arms and chest, as well as your abdomen and back, should be engaged.

You will achieve the best results by performing slow and controlled repetitions. To increase the difficulty level, you can try variations such as staggered push-ups (placing one hand at the level of the lower chest instead of keeping both hands in a straight line) or one-arm push-ups. The latter variant will truly challenge your body.

2. Exercise: Squats

Squats are the second classic exercise for equipment-free strength training at home. In addition to leg, core, and back muscles, you also train your mobility in ankles, knees, and hips. Technique is crucial here. Stand upright with your feet about shoulder-width apart and shift your body weight to your heels. Stretch your hands forward and look straight ahead.

As you squat down, shift your hips backward. Push yourself back up with the power of your heels. Important: Keep your back tense, don't lean too far forward, and try to squat as deeply as possible. To make the exercise more challenging, you can wear a heavy backpack or hold weights in your hands.

3. Exercise: Pull-ups

Pull-ups come in countless variations. The standard pull-up with an overhand grip is generally considered the standard variation. This exercise trains your forearms, latissimus dorsi, as well as your trapezius and rhomboid muscles. The correct execution is as follows: Grab the pull-up bar with an overhand grip that is significantly wider than shoulder-width. Bend your legs and let your body hang down with almost fully extended arms.

Now, bend your arms and pull your body up. Keep your back straight and maintain tension even during the downward movement. Important: Never fully extend your arms to prevent joint injuries and repeat the exercise several times for effective strength training.

4. Exercise: Leg Raises

With classic leg raises, you train your abdominal muscles. Modify the leg raises slightly to increase the difficulty level. Keep your legs fully extended throughout the exercise to challenge your muscles to their limits. If you extend your arms behind your head instead of crossing them over your chest or keeping them at your temples, the abdominal training becomes even more demanding.

5. Exercise: Single-Leg Hip Thrusts

With this exercise, you train your gluteal muscles in addition to your back muscles and hamstring muscles. Lie flat on your back with your arms extended sideways. Raise your left leg up, and your right heel rests on an object about knee height (chair, box, etc.) so that your knee is bent at a right angle.

Now, using the power of your right leg, lift your hips and press yourself up until your body forms a slight arc from your right knee to your shoulder. Keep your left leg extended throughout the exercise. Then lower your hips slowly and switch legs.

6. Exercise: Floor Dips

Floor dips simultaneously train your triceps, extensor muscles of the hand, and deltoid muscles. Sit on the floor with slightly bent legs. Your feet are firmly planted on the floor. Shift your weight onto your heels. Support yourself slightly behind your back with your hands. Your elbows should point backward, and your fingertips should point forward.

Push through your arms and raise your hips. Then slowly bend your elbows and lower your body towards the floor. Try to keep your hips up and your body in a straight line. Then push yourself back up and perform several repetitions to effectively train your triceps. Important: Never fully extend your arms to protect your joints.

7. Exercise: Dragon Flag

This exercise is particularly challenging but very effective for equipment-free muscle building. You train your rectus abdominis, oblique abdominal muscles, gluteal muscles, and hip flexors. Lie flat on your back on a mat or a soft surface. Place your hands palm down and grip the edge of a bench or a sturdy object above your head. Lift your legs up and keep them straight. Engage your core and lift your hips off the ground, driving your legs upward.

Slowly lower your legs and hips back down towards the ground while maintaining control throughout the movement. To make it easier, you can bend your knees and tuck them towards your chest instead of keeping your legs straight. With practice, you can aim to perform the exercise with straight legs for maximum difficulty.

Remember, it's always important to warm up before any workout and cool down/stretch afterward to prevent injuries and promote recovery. Additionally, listen to your body and adjust the intensity and difficulty of the exercises as needed. If you have any pre-existing medical conditions or concerns, it's always best to consult with a healthcare professional before starting any new exercise program.