Hate Lifting Weights? You Can Still Get Strong.

Your body is your gym. 💪 This push-up variation proves that you don’t always need dumbbells to build serious strength—you just need leverage, control, and creativity.

Strength training is having its moment in the spotlight (and for good reason—it’s one of the best things you can do for your health). But let’s be honest: not everyone wants to hang out in a weight room.

Maybe you’ve been told that strength training only “counts” if you’re loading up a barbell. Maybe the gym just isn’t your thing. Or maybe your body simply doesn’t feel great under a loaded back squat right now.

I taught bodyweight-based movement only for years—and I’m here to tell you:

You absolutely don’t need traditional weights to build strength, resilience, and muscle.

At its core, resistance training means using any form of resistance to challenge your muscles—causing them to adapt, grow stronger, and become more resilient. And that can look like a lot of different things beyond the classic barbell and bench setup.

Your body is resistance. And trust me—your body is heavy shit (especially when you’ve got more muscle mass). That’s why bodyweight movements are incredibly effective when done with the right intention, angles, and progressions.

Here’s what matters more than the equipment: load.

And you can manipulate load by adjusting:

• Points of contact: The fewer points touching the floor (think: going from hands and knees to a full plank), the harder your body has to work to stabilize and control movement. Even using yoga blocks can modify angles to increase or decrease difficulty.

• Leverage: Moving your center of mass or extending limbs changes how much force you need to apply. For example, a TRX row with your feet further forward is more challenging than one with a more upright stance.

• Props: Tools like TRX straps, resistance bands, yoga blocks, sliders, and even walls can change the difficulty of a movement without needing dumbbells or machines.

• Tempo: Slowing down your reps increases time under tension—one of the most powerful ways to build strength with little to no added weight.

That means you can get a serious full-body workout using tools like:

• TRX or rings for suspension-based strength

• Bodyweight drills (planks, pushups, squats, lunges, pullups, etc.)

• Resistance bands for dynamic loading and joint-friendly training

• Yoga (especially power or flow styles) to improve isometric strength and control

• Plyometrics and impact training like step-ups, hops, or low-impact jumps to build power, coordination, and bone density (scaled appropriately for your level)

It’s another form of load, and it’s vital for:

• Bone density
• Muscle responsiveness
• Joint stability
• Injury prevention (yes, really)

The trick? Scale it smart.

Start with step-ups, brisk walking, or marching drills. Progress to gentle hops, jumps, or bounding only when your body says it’s ready—and keep your form tight.

Impact isn’t the enemy. Avoiding it completely can be.

Strength isn’t about chasing a personal best or crushing a perfect workout.

It’s about being able to:

• Hike longer with fewer aches
• Catch yourself if you trip on a trail
• Lift your suitcase into an overhead bin
• Feel strong and capable in your body

And that strength can come from the gym, from your living room, or from a yoga mat. What matters is consistency, challenge, and adaptation over time.

So if you’ve been skipping resistance training because you thought it “didn’t count” unless it involved dumbbells—this is your permission to redefine what training looks like for YOU.

You don’t need to train like anyone else to get stronger.

You just need to show up—your way. Now go get creative!

High Fives,

Coach Christine