By now we know that in order to lose weight, build lean muscle and get strong, resistance training has to be routinely performed. For many of us who resistance train, barbell and dumbbell exercises form the foundation of our workouts and rightfully so. However, there are some of us who may not always have access to a gym to perform a barbell squat or deadlift. Furthermore, there are also people who have to travel for work so much that they end up spending more time in hotels than at their homes.
Not having access to a gym can be discouraging for fitness enthusiasts and while a hotel gym is encouraging for those who travel a lot, many of them lack the basic equipment. The good news is that resistance training can be performed and even made challenging without the use of barbells, cable machines and dumbbells.
Here are 5 nontraditional ways to resistance train:
1. BODYWEIGHT TRAINING : This is unquestionably the easiest and simplest way to workout the body because all you need is your bodyweight and decent amount of room. The human body is designed to move in a plethora of directions and planes so multi-planar movements are made available. Keep in mind that in order to illicit a good physiological response from bodyweight exercises (Here’s my top 10 list), a structured program which allows for supersets, progressions and a short amount of rest is recommended. For example, if you can easily do 20 push-ups with minimal effort, try progressing to both feet elevated on a bench or lift one leg up.
Sample Bodyweight Training Program: Perform the exercises in each group 3 times, completing a group first before moving on to the next.
A1) Bodyweight Squat
B1) Reverse Lunge
B2) Pull/Chin Up (If no access to a bar, then substitute for Scapular Wall Slide)
B3) Side Bridge
C2) Jumping Jacks
2) TRX SUSPENSION TRAINING : TRX training has become a mainstream phenomenon and it’s here to stay. Just like bodyweight training, TRX training can be done virtually anywhere, however it allows for more progressions and challenges than bodyweight training. What I like about the TRX is that nearly all the exercises force the core musculature to work a little harder than in a traditional setting because the body will always try to resist movement in every plane.
Sample TRX Workout: Perform the exercises in each group 3 times, completing a group first before moving on to the next.
A1) TRX Squat OR Single Leg Squat OR Overhead Squat
A2) TRX Push Up
B1) TRX Bulgarian Split Squat
B2) TRX Inverted Row
C1) TRX Roll-Out
C2) TRX Mountain Climbers
3) KETTLEBELL TRAINING : Although Kettlebells have been around for quite some time and a bit popular than the TRX, it appears that the only exercise I see most Kettlebell users do is the Kettlebell Swing. The Swing is by far the most popular KB exercise and a great one too. But there are a multitude of exercises that can be performed with the KB. It’s important to know that handling of a KB requires thorough practice and possibly coaching so if you’re unfamiliar with some movements, take time in learning the nuances first.
Sample Kettlebell Program: Perform the exercises in each group 3 times, completing a group first before moving on to the next.
A1) KB Front Squat (Unilateral or Bilateral; If Unilateral, perform the same number of reps on other side)
A2) KB Row (45-degree trunk hinge. Unilateral or Bilateral; If Unilateral, perform the same number of reps on other side)
B1) KB Single-Leg RDL (Contralateral)
B2) KB Push Press (Unilateral)
C1) KB Clean
C2) KB Swings
4) RESISTANCE BANDS : Another inexpensive way to workout from a nontraditional perspective is the use of bands. Although the resistance bands with handles are the most popular, other versions like the thera-band and monster bands also exists. The resistance and monster bands allow for the most variety. Bands have the biomechanical advantage of constantly keeping tension in the muscles due to the elastic nature of them. This tension inevitably puts more emphasis on the concentric portion on the lift because it discourages you from relaxing or resting too long during the eccentric phase.
Sample Resistance Band Workout: Perform the exercises in each group 3 times, completing a group first before moving on to the next.
A1) Band-Resisted Squat
A2) Band-Resisted Push-Up
B1) X-Band Walk
B2) 1-Arm Band Row
C1) Band-Resisted Trunk Twist
C2) Band-Resisted Plank
5) GLIDERS: If you’re unfamiliar with this accessory, it looks just like one of those plastic plates you eat from at barbecues and cookouts. In fact, glider training can be successfully substituted with paper plates and they work on just about any floor surface. However smooth, bumpy-free concrete floors allow for the most rhythm and variety. The unique challenge with glider training is that you’re forced to work a little harder during the concentric phase because your feet and hands must drag or move the glider each time.
Sample Glider Training Program: Perform the exercises in each group 3 times, completing a group first before moving on to the next.
A1) Glider Alternating Reverse Lunge
A2) Glider Push-Up Fly (Modified or Regular)
B1) Glider Supine Hamstring Curl (Unilateral or Bilateral)
B2) Glider Prone Crunch
C1) Glider Bodysaw
C2) Glider Mountain Climbers
- Make sure you warm-up the body dynamically and via some soft-tissue work to promote the flow of blood and oxygen to working muscles.
- Notice I did not include specific number of reps because I want you to use good judgement in determining that for yourself. If you perform 15 bodyweight squats on your first set and feel little to no challenge, perhaps you should perform 20 on your next set.
- Because you won’t be doing any max effort work, keep your rest time between exercises and sets as minimal as possible. I recommend no longer than 90 seconds.
- Another great way to make nontraditional training challenging is by documenting your workouts. This allows you to set new challenges and prevent you from regressing. For example if you rested 75 seconds between your TRX sets in week 1, increase the challenge by resting for 60 seconds in week 2.