Build muscle using body weight

Build Muscle with Body Weight

Valuable power-producing muscle is lost with age. Approximately 1% of muscle mass is lost per year after age 40. The good news is that, regardless of age, you can counteract this decline with weight training. Building muscle is also important if you're developing speed. Yes, older athletes CAN develop speed as can athletes in their prime.

You can build muscle using free weights, as in a gym, or you can use your own body weight. A body weight workout routine can help you build muscle and stay on a budget. Here's a workout routine, adapted from about.com, that you can do any time with no equipment.

Start with a warm up. This can be walking, marching in place or stepping side to side, minimum 5 minutes. The goal of the warm up is to get your body temperature up to prepare for higher intensity exercise. Perform each exercise below for 30 seconds to two minutes depending on your conditioning and goals. Take extra time, about 1 minute, between reps. Cool down afterwards.

Push Ups Begin in the push up position, on knees or toes. Perform 4 push ups, abs in and back straight. On the 5th push up, lower halfway down and hold for 4 counts. Push back up and repeat the series - 4 regular push ups and 1 halfway--5 or more times.
Squat-Thrusts (Burpees) Stand with feet together. Squat down and place your hands on the floor next to your feet. In an explosive movement, jump feet backwards into a push-up position, jump feet back between hands and stand up.
Wall Sit With your back against a wall, and your feet about 2 feet away from the wall, slide down until your knees are at a 90 degree angle. Hold the position as long as you can. This is great for ski conditioning.
Plank Exercise Get into push up position on hands and toes, or on elbows and toes. Contract your abdominal muscles (and core). Keep your back straight (don't collapse in the middle) and hold this position for as long as you can.
Jumping Jacks The basic jumping jack is a good cardio and strength training exercise. To do the jack, start with feet together then jump up and land with feet about 24-30 inches apart. Immediately jump up and return to start position. Clap hands above head in unison. George's variation: Spread feet in mid air and then return to start position.
Shadow Boxing Assume the position and go for a little shadow boxing. It’s really a pretty decent way to get your cardio and strength work all at once. Focus on controlled movements (not flailing punches), stay light on the balls of your feet and keep your knees bent. Practice jabs and upper cuts and all your moves. Hold a couple bottles of water for more resistance. If you are motivated and a little creative, you can get a full body workout anytime, anywhere.
One-Leg Balance / Squat / Reach Stand on one leg and hold it as long as you can. If this is too easy, add a slight squat motion. Still too easy? Place an object on the floor, several feet in front of you (a book, perhaps), and slowly squat down, and reach out with one arm and touch the object and slowly return to an upright position. Stay on one leg at all times. Repeat on the other leg after a minute or so.
Backward Stride Stand with feet together. Stride backward with one leg, while raising the arms to shoulder level. Lower the arms to your side and repeat with the other leg. Pick up the pace for more cardio.
Jump Lunges Start in the lunge position – one foot forward and one foot back. Bend your knees and then jump up high and switch leg positions. Use explosive, but controlled movements.
Reverse Crunch Lie on your back with your hands out to your sides, and bend your knees. Bring your knees toward your head until your hips come up slightly off the floor (don’t rock). Hold one second and repeat.
Side Jumps Stand with feet together. Jump to the right several feet, keeping knees bent and landing in a squat position. Jump back to the left and continue jumping from side to side. Use a small object to jump over if you like (book, pillow etc..).
Mountain Climbers Start on your hands and knees and get into in a sprinter’s start position. Keep your hands on the ground and push off with your feet so you alternate foot placement (run in place) as long as you can. Be sure to keep your back straight, not arched.
Wall Squat-Thrusts Lean into a wall with your hands and keep your feet shoulder width apart several feet from the wall. Slowly lift one knee up toward your chest and back and then the other leg. As you improve your fitness, increase your leg lift speed and move your weight onto the ball of the rear foot.
Abdominal Crunches Lie on your back with your knees bent and feet flat on the floor. Place your fingertips to the side of your head just behind your ears. Push your lower back into the floor flattening the arch and hold. Curl up slowly so both your shoulders lift off the floor a few inches. Hold for a count of 2 and return to the start position. Tip: Don’t tuck your chin to your chest; keep your head up.
Supermans Lie on your stomach with your arms and legs stretched out. Raise your arms and legs off the ground a few inches, hold a few seconds, and then lower. Alternate arms and legs as an option. Repeat.
Walking Lunge Start at one end of the room and take a long stride forward with the right leg. Bend down so the forward knee is directly over the toes and at a 90 degree angle. Raise up and repeat with the other leg across the room.
Pull Ups The pull up exercise does require some basic equipment, or some creativity (go to a playground or find a low hanging tree branch, for example), but it's a great, simple way to build upper body strength.

CAUTION: Check with your doctor before beginning any exercise program and listen to your body for signs of injury.

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