08. What if you don’t have access to heavy weights?
If you have limited access to different weight loads and types, there are a few alternatives you can incorporate into your beginner weight lifting routine.
Resistance bands
Resistance bands Very easy to use And perfect for frequent travelers – just throw them in your bag and go! They are great for pressing exercises like chest presses or squats, and with additional gear, they can also be used for pulling exercises.
Resistance bands come in different styles and thicknesses – the thicker they are, the more resistance they provide. Make sure to get a set of resistance bands so you can increase and decrease the resistance accordingly.
Aim for resistance tubes or looped long resistance bands, as they create resistance to full-body movements. Mini bands are a great addition to a set but not as versatile as longer bands.
Check out this video on how to create a DIY resistance band hook on your door: (Video Tutorial 5-S)
Light weight
If you only have access to light weights, you can still get a great strength training workout by adding more reps and making sure to actively engage the muscles during the lift to add more resistance as you exercise.
The goal here is to incorporate exercises that activate more muscles in one movement, incorporating balance, coordination and movement control.(3)
Bonus: There are ways to incorporate resistance bands into your weight training routine, which is a great way to increase the challenge.
Try our Strength Program: Unlock your strength now in the Training adidas app and follow any weight size that suits you!
medicine ball
Medicine balls are a great way to add resistance with minimal joint stress.
Try this home workout that uses a medicine ball and resistance bands – and the best part is that it’s designed for you to do with a partner!
Resistance machines
These machines are commonly found in fitness gyms but can also be spotted in many hotel and home gyms. They provide support and guidance with moves and can be great Beginner weight lifting routine As you learn proper technique and movement, and for those with orthopedic limitations, problems with balance and coordination or flexibility.(4)
Check out this video on how to create a DIY resistance band hook on your door:
