Exercises and Workouts - Must You Really Lift Weights to Gain More Strength and Muscle Mass?

So you've been doing your reading and have come to the firm conclusion: if you want to see optimal results, building strength is key. You know muscle mass burns more calories per minute throughout the day compared to body fat tissue, so if you can start adding more muscle, it will jumpstart your slow progress.
But, must you lift weights? For some people, the interest simply isn't there. This isn't a form of exercise they enjoy - or even want to explore. Does this mean they have to forgo the benefits they would gain from lifting heavy weights?

Not at all. There are plenty of ways you can build more strength and lean muscle without hoisting heavy weight.

Here are some options...

1. Resistance Based Cardio. The first option to consider is resistance based cardio training. Hop on the bike for instance and set the tension on high. Pedal for a few minutes and see if your legs aren't burning.
Likewise, you could also try uphill running, which has you working against the resistance of that hill.
Both of these are great for building muscle in your lower body. For your upper body, you might consider the elliptical trainer or the rowing machine, both of which will hit both upper and lower body.
Realize though you won't build as much muscle or strength with this format as you would with more conventional strength training, but it's definitely better than nothing.

2. Yoga Training. Next, also consider yoga training. Yoga training is a great way to not only build more muscular strength and endurance, but enhance your flexibility and mind-muscle control as well.
Yoga offers many benefits including stress release, reduced risk of injury, and greater body awareness. Taking two to three classes per week will have you noticing strength gains in no time.

3. Exercise Bands. Finally, the last option you might consider is making use of exercise bands. These bands allow you to perform many of the same exercises you would during free weight training, only don't put nearly the same amount of stress on the joints.

Be sure to move through the movement slowly and use a higher rep range to place maximum tension on your muscle tissue.

So there you have some important tips to note and remember regarding how you can still build plenty of strength without using free weights. Try any one of these and you can see great success with your fitness plan.

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