Intentional Stress Challenge: Strength Training Without Weights

Progressive challenge series using body weight to develop strength and resilience.

The simplest definition of physical strength is one’s ability to produce force. The more force that can be applied to move mass, the stronger one is. Strength training has been traditionally done by progressively overloading muscle groups with a given form of resistance. Based on one’s level of conditioning, this resistance can be bodyweight, bands, and eventually weights.

Regardless of your preferred type of exercise, substantial evidence has demonstrated the importance of including strength training as a means to maintain muscle health, strengthen bones, increase joint flexibility, reduce falls, control blood sugar, decrease cancer risk, improve sleep, support mental health, and optimize function throughout the lifespan. 

Conventional wisdom suggests we improve our strength by increasing resistance. If you can do a push-up, add a band. If you can do a banded push-up, do a heavy bench press. While adding weight is definitely effective, there is another way to improve strength without the need for bands, weights or other equipment.