Staying strong in lockdown
If you’re looking to stay strong or increase your strength through the COVID-19 pandemic, this article is for you.
Don’t have access to heavy weights or exercise equipment? Perfect, we have created a list of strategies and exercises for increasing strength and muscle mass at home.
So here it is, the best exercises and strategies for building (and maintaining) strength without heavy weights
Strategy 1: Tempo
What do you mean by Tempo?
Tempo simply refers to the speed you move through the repetition. Slowing the repetition will make it much harder, and as a result, make you much stronger. For example, when performing a squat, complete the ‘lowering phase’ slowly over 5 seconds. It’s hard right? But the good news is it will make you really strong. Tempo can be applied to any exercise, so get creative.
The benefits of using Tempo in strength training:
- Can be performed with minimal weight/bodyweight
- Increased strength gains and muscle growth
- Can help to reduce sticking points on maximum lifts
- Time under tension, the longer your body is working the stronger you get
Here are a few of our favourite exercises using a Tempo:
- Tempo Bench Press
- Tempo Deadlift
- Negative Pull-Ups (as slow as possible lower)
Alternative exercises for those with minimal or no exercise equipment:
- Dumbbell Front squat
- Kettlebell Goblet Squat
- Floor Press
- Push Ups
- Odd Object Strict Press
- Kettlebell Deadlift
- Dumbbell Deadlift
Strategy 2: Resistance bands
What are Resistance bands?
A resistance band is an elastic band used for strength training, they are an easy-to-use exercise tool that comes in all different lengths and tensions from light to extra heavy. Bands are great for adding an additional challenge in compound movements such as the squat, bench press and deadlift, but they can also be added to smaller lifts and bodyweight exercises.
The benefits of using Resistance bands in strength training:
- Increased power, torque, and 1-RM strength
- Accelerate your strength training
- Breakthrough Sticking Points
- Added resistance without adding weight
Here are a few of our favourite exercises using a Resistance bands :
Resistance bands exercises with equipment:
Alternative movements for those with minimal or no exercise equipment:
- Resistance band Deadlift
- Resistance band Good Mornings
- Resistance band Push Up
- Resistance band Strict Press
- Resistance band Overhead Squat
- Resistance band Squat
- Resistance band Bent over row
- Banded Lat Pulldown
- Banded Pull-Aparts
Strategy 3: Pauses
What do you mean by Pauses?
On a pause rep, you simply pause at some point during the movement in that repetition. For example, in a squat, the pause could be a 3-second hold in the bottom position. Pauses can be done at almost any point during a lift to build strength in that specific position.
The benefits of using Pauses in strength training:
- Extended time under tension is a great way to build muscle
- Paused lifts are great way to improve technique
- Can be applied at any portion of the lift to increase strength
Here are a few of our favourite exercises using Pauses :
Pause exercises with equipment:
Alternative movements for those with minimal or no exercise equipment:
Strategy 4: Static holds
What are Static holds?
Also known as isometrics, the term static means simply means lack of movement. With static holds you hold a fixed position for several seconds. You may be familiar with a static hold called the Plank. The Plank is a static hold in the top of a pushup.
The benefits of using Static holds in strength training
- Increased muscular strength and endurance
- Toning
- Time saving
Here are a few of our favourite exercises using Static holds :
Static hold exercises with equipment:
Alternative movements for those with minimal or no exercise equipment:
Strategy 5: Variance
What do you mean by Variance?
Variance simply refers to keeping your exercises different. You can vary just about every aspect of your movements from the grip, stance, bar, resistance, tempo, rest time…the number of variations are endless. The variations don’t need to be huge, for instance using a narrow grip in the bench press. We use Variance to continually challenge our bodies to avoid becoming used to a specific movement.
The benefits of using variance in strength training:
- Variance forces our body to constantly adapt, increasing strength and muscle mass
- Variance keeps training fresh and exciting
- Variance helps to break through training plateaus and crush weaknesses
Here are a few of our favourite exercise variations :
Variance exercises with equipment:
Alternative movements for those with minimal or no exercise equipment:
I hope these exercises and strategies help keep you strong in lockdown, if you need help with training, feel free to email me at [email protected] I personally answer all emails.
Good luck and stay strong.
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