Be Healthy With Strength Training

Opting for a healthy diet and rushing to the nearest gym is the easiest option for anyone who wants to stay healthy and fit. However, there are many people who cannot afford the high priced gym membership or do not have the time for strength training sessions at the gym. In addition, some might like to try out low intensity exercise programs. All those who want to perform some low-key fitness systems, can try out the following strength training exercises without weights.

Jumping ropes are cheap and provides a person with a full body workout. One can easily exercise with these ropes anywhere and at anytime.
Pushups are an excellent strength training exercise without weights for toning up the body. There are different varieties to push up and choose the one that suits you the best.

Knee Pushups- To perform knee push-ups, one need to place the palms on the ground and spaced out evenly. Keep the legs folded and balance the body weight on the knees. Push yourself down until the chin touches the floor. This whole process should be counted as one rep.

Traditional Pushups- It is almost similar to the knee push-ups. The only difference is that the person needs to keep the legs straight and balance oneself on the balls of the feet.

Decline Push-ups- Assume the Traditional Push-up position (as described above). Avoid placing the feet on the ground and instead keep it above the ground level with the help of piled up books or a stool. With practice, one can choose to replace the stool with a chair.

Another good strength training exercise without weights is squats. One can perform squats by standing straight and keeping the feet hip-width apart. Thereafter simultaneously lower the hips and fold the knees. Remember to keep the torso straight and squeeze in the abs.
Lunge is another strength training exercise that target muscles in the leg such as hamstrings, glutes, calves and quads. Take the position of the spilt stance; keep one of the legs forward and another back. The knees and lower part of the body should be lowered to assume the typical lunge position. Balance the weight of the body on the heels and slowly push yourself up to the position that was initially assumed. Avoid bending the knees past the toes.
Apart from the typical lunges, another interesting strength training exercise is the half-to-full stationary lunge. Assume the position used for the single lunges and begin the movement; stop once you have reached halfway through the lunge movement. Now go back to the starting position again and complete the whole procedure.
Stand straight and lift off one of the legs from the ground behind the body. Bend over with the body and continue with the process until the lifted leg and body become perpendicular with the standing leg. Hold on the position for few seconds and return to the initial position. Complete the reps and thereafter switch legs. This exercise is known as single leg rising deadlift.
Climbing the stairs is another useful strength-training workout that anyone can perform. This fitness system can easily fit into the daily lifestyle and the best part is that it is free!