Man doing stretch and lunge exercises

From Sharp Health News, a publication of Sharp HealthCare

You don’t need an expensive gym membership or fancy equipment to get a good strength training workout. Body weight exercises can be as effective as training with free weights or weight machines.

Try these 3 simple body weight exercises:

1. Reverse Lunges

  • Stand up straight, with hands on hips, and brace your core.
  • Take a big step backward with the left foot.
  • Lower until both legs are bent at 90-degree angles, keeping chest tall and core engaged.
  • Push through the right heel to return to standing.
  • Repeat 12 to 15 times.
  • Switch legs, and repeat.

2. Plank Taps

  • Start in a high plank with your feet hip-width apart, and your hands directly under your shoulders.
  • Slowly lift one hand off the ground to tap the opposite shoulder, and return to start. Then repeat on the other side.
  • Continue alternating hands for 20 total reps, while keeping your body in a straight line with your core engaged.

3. Single-Leg Glute Bridge

  • Lie down with your arms at your sides, knees bent and feet flat on the floor.
  • Lift your left leg straight up toward the ceiling.
  • Holding that position, squeeze your glutes and raise your hips.
  • Hold this position for a count of one, then lower back down for one rep.
  • Repeat 12 times.
  • Switch legs, and repeat.

Do two to three sets of each exercise with 30 to 45 seconds rest between sets, or as a circuit (one after the other without rest).


VEBA offers a virtual Intro to Strength Training class every other Friday at 4 pm. Join us for an all-levels class that teaches different methods of strength training. From resistance bands to weights and body weight workouts, find out what works best for you! Register here.