With where we’re at with the Covid-19 pandemic in the springtime of 2020, we have been forced out of the gym. That’s not a bad thing, as germs are pretty much unavoidable in a gym setting. So now we’re training at home, using whatever means necessary. If you got to sporting goods stores early to at least get some basic weights and equipment, that’s awesome. However, if you didn’t have the money to spend or haven’t been able to find very much equipment available anymore, there is still plenty you can do to keep in shape during quarantine.
Weight training workouts without weights will have you doing some of the old school movements we all likely learned when we were kids. These include push-ups, pull-ups and squats in their various forms. To get more out of your home workouts, creating some sort of resistance in the form of makeshift weights should also be a priority.
With just your bodyweight you can go through circuits, going from exercises to exercise hitting each muscle. If you’re a seasoned lifter, these will likely be very high rep sets on most exercises even if you’re using perfect form. Admittedly, the need to do some heavy work will be there for most of us who rarely skipped a day at the gym.
There are forms of resistance you can use to get around not having weights for strength training workouts. The most obvious will be items you may have around your household that are heavy. Heavy bags, whether they hold pet food or something else, will work, as will large jugs full of water or sand. Your gym bag can actually be used to fill with heavy books or other items and used as something you can do certain exercises like one arm rows with. Even if you are limited in items you can use, a little creativity can go a long way.
If you do create some makeshift weights to use for weight training workouts without weights, you’ll still probably be able to do a lot of reps on many major exercises. It’s best to keep the intensity high by limiting rest between sets or doing supersets and drop sets.
Other options you can take advantage include getting outdoors to do some exercise. Even if it’s not what you’re used to, some jogging or biking will give you a bit if a change and help keep the fat off while being quarantined at home. You can also do exercises like walking lunges more easily outside than in a home or apartment.
Once this is all over and we can all go back to the gym, I wouldn’t be surprised if many of us decide to setup a home gym at our first opportunity. Even if you decide to continue going to the gym, it’s always nice to have a backup plan.