💪 How To Build Strength Without Heavy Weights

PLUS: The importance of meal prep for staying on track

AuthorAuthor

Michael Pender & Ryan Engel
November 11, 2024

Welcome to your modern fitness daily news report! Every weekday, we break down the trending fitness news, tips, and insider scoops to keep you informed. Each read will be under 3 minutes so that you can stay shredded and thumb through no-nonsense fit-quips. Thanks for reading!

TODAY’S LEVEL UP:

  • Coach’s Corner: How to build strength without heavy weights

  • Pro Tip: The importance of meal prep for staying on track

  • Question from Our Readers: How often should I take rest days?

  • Fit Trivia: Which celebrity started their day with a 4 a.m. workout while filming a demanding role?

How to Build Strength Without Heavy Weights

Not everyone has access to a gym, but you can still build strength using bodyweight exercises and light weights. Here’s how to maximize gains without needing a full rack of weights:

  • Focus on Time Under Tension: Slowing down your movements increases muscle engagement. Try taking 3 seconds to lower yourself in a squat or push-up, then explode up.

  • Use Resistance Bands: Resistance bands are versatile and allow you to create added tension for exercises like rows, squats, and bicep curls, making them a fantastic option for at-home strength training.

  • Increase Reps and Sets: Higher reps and multiple sets can fatigue your muscles effectively, even with lighter weights or bodyweight exercises. Aim for 15-20 reps per set and adjust as needed.

By adjusting your technique, you can get strong without needing heavy weights or a gym membership.

FROM RYAN’S DESK

No one is born strong. Strength is built through grit, hard work, and pushing past limits. Weakness is easy—strength demands effort. Be the guy who fights for his strength every day. That’s how men are forged.

Pro Tip:

The Importance of Meal Prep for Staying on Track

Meal prep isn’t just for bodybuilders—it’s a simple way to make healthy eating easier. Here’s how meal prepping can keep you on track:

  • Saves Time and Reduces Stress: Preparing meals in advance means you have healthy options ready to go. No more last-minute fast-food runs or snack raids when you’re hungry and pressed for time.

  • Helps Control Portions: Pre-planned meals help you stay within your calorie and macro goals, making it easier to manage portions and avoid overeating.

  • Keeps You Consistent: Having meals prepped means you’re more likely to stick to your plan, which is key for seeing long-term results.

Try prepping a few meals or ingredients (like cooked protein, grains, and veggies) on Sunday to set yourself up for a healthy week.

Question from Our Readers:

“How often should I take rest days, and how important are they?”

  • Jim, 48, Financial Consultant, from Denver, CO

Great question, Jim! Rest days are crucial for recovery and continued progress. Here’s how to structure them:

  • At Least One Full Rest Day Per Week: Most people benefit from at least one or two full rest days each week. This gives your muscles time to repair and prevents overtraining.

  • Listen to Your Body: If you’re feeling sore, fatigued, or mentally drained, don’t be afraid to add an extra rest day. Rest days are vital for muscle recovery, hormone balance, and mental clarity.

  • Active Recovery Options: On rest days, consider light activities like walking, stretching, or yoga. These keep you moving without placing stress on your muscles.

Remember, rest days aren’t a setback—they’re part of the process. Embrace them to stay injury-free and energized.

Fit Trivia: Which celebrity started their day with a 4 a.m. workout while filming a demanding role?

Answer: Mark Wahlberg! Known for his intense dedication to fitness, Wahlberg would wake up at 4 a.m. to get in a workout while filming. His disciplined routine included weight training, cardio, and stretching, showing how early mornings can set the tone for success.

Ryan Engel, Intl. Fat Loss Coach

Ryan is a leading fitness coach and one of the most known professionals in the space.

He specializes in Body Recomposition and visual body aesthetics and has reached millions worldwide with his powerful messaging. He brings a unique, non-nonsense, yet sophisticated approach to body change.

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Publisher: Ryan Engel

Editor: Michael Pender

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