30 Seconds SummaryHow to Make Gains Without a Gym
- The article outlines methods for maintaining strength and muscle gains without access to a gym, focusing especially during situations like a pandemic when gyms are closed.
- It emphasizes that while upper body and core exercises are relatively easy to perform at home, lower body exercises present more of a challenge without heavy weights.
- A variety of exercises are suggested that can be done with no equipment or minimal items like chairs, books, or gallon jugs for resistance.
- Specifically outlines push-up variations, dips, leg exercises like squats and lunges, and core exercises such as planks and leg raises, adapting each to increase difficulty.
- Recommendations for small purchases include an over-the-doorframe pull-up bar and a set of resistance bands to vastly increase the variety of exercises possible at home.
- For those seeking to replicate more intense gym workouts, options presented include using water jugs, sandbags, adjustable dumbbells, and resistance bands for added weight.
- The article also touches on how to modify pre-existing training programs for home workouts, suggesting ways to progress in exercises by increasing reps, range of motion, or resistance.
- Further resources and tools such as a nutrition tracking app, MacroFactor, are mentioned to assist with overall fitness and health management.
Stronger By Science
Greg Nuckols
