ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

Get muscles without using any weights

Updated on October 16, 2011

Can you get in shape without using any weights

People always ask if they can get into shape without going to the gym and without using any weights. The answer is simple, yes people can get into shape without using any weights or workout equipment.

The key to getting into shape without any weights is dedication. A person needs to be dedicated and stick with a workout routine. Diet is also important and so is a routine. Diet, routine and dedication are the three things that can really help a person get into great shape without stepping foot into a gym or fitness center.

With that said, lets go over the three things that can help a person get into shape without using weights.


A person needs dedication if they want to get into shape without using weights or stepping foot into a gym. Dedication is something a person must have if they want to get into great shape. There's no real secret to getting dedicated to get into shape. A person must simply DO IT. If a person is "too tired" or "too busy" to workout, then they need to stop making excuses and simply exercise. They need to develop a "JUST DO IT" attitude.

When a person says that they will exercise 4 days a week, then they need to make sure that is what they do. Not 2 days a week, not 3 days a week, but 4 days a week. They should stick with a schedule and make sure they JUST DO IT.


What a person eats is very important when it comes to getting into shape without using any weights or stepping foot into a gym. A person doesn't really need to do any hardcore dieting or try the latest fad diet, but they should just be aware of what is going into their mouths.

A person should stay away from bad sugars and junk food. A person should consume a protein throughout the day, 1-2 grams of protein per pound of body weight is ideal. Eating a moderate amount of good carbs is also ideal. If keeping track of how much protein and carbs is too difficult or too time consuming for somebody, then they should just eat with common sense. This means stay away from foods that are known to be unhealthy.


Having a solid routine and regime is crucial for people who want to get into shape with no weights. It is crucial whether a person uses weights or not. A persons should decide what muscles they will work out on, the exercises that they will do and what days they will do it on. They need to stick with a routine. The more they stick with a routine, the better their chances are of getting into good shape.


A person needs not only a routine but they need to now what exercises that they can do. Below is a list of exercises that can be performed with no weights at all. A person should pick three exercises from each group to do every time they workout.

Group 1


Incline push-ups

Decline push-ups

Push-ups in-between chairs

Group 2



Laying down leg curls

Seated leg extensions

Reps and Sets

A lot of people who get into shape without using weights do so by performing many reps and sets every time they workout. A person should perform at least 5 sets for every exercise they do. They should perform at least 15-20 reps for each set that they perform. This should help people see some good results.

Follow the tips

Getting into shape with no weights is not easy but a person can do it if they follow the tips discussed in this article.


    0 of 8192 characters used
    Post Comment

    • PositiveChristian profile image


      7 years ago from Hailsham, England

      Interesting article.

      I think these exercises would be better performed alongside some good aerobic exercises such as swimming, cycling or running.

      Beginners should start by walking and build up to more vigorous exercises. They should also be building up to the intensity that you suggest by doing small amounts of exercise and increasing it gradually.

      Anybody who is over 40 or more than 40 pounds overweight should consult a doctor before undertaking any exercise routine.

    • Catalin Stanciu profile image

      Catalin Stanciu 

      7 years ago from Bucharest

      interesting! thanks! up


    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at:

    Show Details
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the or domains, for performance and efficiency reasons. (Privacy Policy)
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)