Question:  How do I increase the level of difficulty if I don’t have access to a wide variety of equipment or heavy weights?

Not everyone has access to or enjoys working out a gym.  Even if you have a gym membership you may find during peak hours equipment and space available are limited.  If you prefer to workout at home, you may not have any equipment or are limited to light weights or bands.

Don’t let this discourage you!  You will still be able to create a killer workout with minimal equipment.  I’m going to share some of my favorite techniques that will help you progress your workouts without adding weight. 

• Increase reps – Increasing the number of reps per set is ideal for building muscle endurance.  Set a goal of 12-20 reps and move through your movement with control.  
• Tempo – Altering the tempo of an exercise can dramatically increase the level of difficulty.  You may have to drop to a lower weight than you would use for a faster tempo.  When programmed the tempo of an exercise will be represented by four numbers.  For example 3-0-1-0.   
  • The first number (3) is the eccentric or lowering phase of the lift where the muscle lengthens.
  • The second number (0) signifies any pause at the midpoint.
  • The third number (1) is the concentric, or lifting phase of the lift where the muscle contracts.
  • The fourth number (0) signifies any pause at the top. 

Keep in mind that some exercises such as a bicep curl or pull up will start at the concentric phase which is the third number.  By slowing down the eccentric or concentric phase of the movement, you can increase strength, improve control, strengthen the connective tissues, and improve stability.

• Isometrics – Isometrics can be utilized in two ways.  Isometric exercises are static exercises where the muscle length does not change.  Instead of repetitions, you hold the position for time.  Examples include, wall sits, plank variations, hollow hold, hanging, and static lunges.    Another option is to add an isometric hold or a pause mid-movement.  Add a 3-4 second pause to the bottom of your squat or lunge, the top of a glute bridge or shoulder raise to increase strength, stability, and control! 
• Weighted plyometric movements – If you incorporate jump training into your workouts (think squat jumps, box jumps, jumping lunge switches, etc.…), take it to the next level by adding some weight.  Start with light weight and increase over time as you become stronger.
• Unilateral exercises – When training bilaterally it’s common for the dominant side to compensate for the weaker side.  Over time muscular imbalances can increase the risk of injury.  Single arm and single leg movements help balance the strength between the right and left sides, strengthen the core, and improve balance.  Begin with your weaker side and work to fatigue then complete the same number of reps on your dominant side.  For lower body include lunges (reverse, side, and/or forward), step ups, and single leg deadlifts.  For upper body, alternating or single arm chest press, single arm row, or overhead press. 
• Balance – Balance training is frequently overlooked or under-utilized.  Balance is important for all levels of fitness but is especially important to prevent injury as you age.  You can include exercises that target balance exclusively, such as balancing on one leg, bird dog, and single leg deadlifts, or you can add an element of instability to strength exercises, for example, single leg cable row, single leg squat, or lunge with a balance hold.  
• Reposition weight – How you position your weight can alter the level of difficulty of an exercise and increase the demands placed on core stabilizers.  Using the squat as an example, holding a set of dumbbells or kettlebells by your side would be the easiest variation.  When you move the weight into a front squat or rack position to shift the center of gravity you increase the demands on the core, shoulders, and arms, and engage the muscles required for stabilization.  Holding the weight overhead will advance the movement further.  Be sure that you are using the best variation for your level of strength and mobility.  If you lack core strength or shoulder mobility avoid overhead movements as they pose a high risk of injury. 
• Reduce rest – Taking fewer breaks throughout your workout is a simple way to push yourself and is excellent at improving cardiovascular endurance.  Higher intensity workouts with short or no rest periods will fatigue the muscles quickly.  Using heavy weight is not advised as your form will be harder to control as you tire.  High-intensity workouts are a great addition to an exercise program, but should only be used once or twice a week based on your goals.

Creating a workout with limited equipment can seem daunting, but there are a variety of techniques you can utilize to keep your workouts fresh.  Give a few of these a try in your next workout and let me know how it goes.