Skip to content

Frequently asked questions for starting weightlifting

08. What if you don’t have access to heavy weights?

If you have limited access to a variety of weights and types, there are some alternatives you can incorporate into your beginner weight lifting routine.

Resistance bands

There are resistance bands. Super easy to use And are perfect for frequent travelers – just throw them in your bag and go! They are great for pressing exercises like chest presses or squats, and with additional gear, they can also be used for stretching exercises.

Resistance bands come in different sizes and thicknesses – the thicker they are, the greater the resistance. Be sure to get a set of resistance bands so you can increase and decrease the resistance accordingly.

Aim for resistance tubes or looped long resistance bands, as they provide resistance for full body movement. Mini bands are a nice addition to the set but are not as versatile as long bands.

Watch this video on how to make a DIY resistance band hook on your door: (Video Education 5-S)

Light weight

If you only have access to light weights, you can get a good strength training workout by adding more reps and making sure to actively engage the muscles while lifting to add more resistance during the exercise. .

The goal here is to incorporate exercises that activate more muscles in one movement, including balance, coordination, and movement control.(3)

Bonus: There are also ways to incorporate resistance bands into your weight training routine, which is a great way to increase the challenge.

Try our strength program: Unlock your strength now on the Training adidas app and follow along with whatever weight size is right for you!

Medicine ball

Medicine balls are also a great way to add resistance with minimal joint stress.

Try this home workout that uses medicine balls and resistance bands. – and the best part is that it’s designed for you to do with a partner!

Resistance machines.

These machines are usually found in fitness gyms but can also be found in many hotels and home gyms. They provide support and guidance with movements and can be great for that. Beginner weight lifting routines As you learn proper technique and movements, and for those with orthopedic limitations, balance and coordination issues, or flexibility.(4)

Check out this video on how to make a DIY resistance band hook on your door:


//check Cookie Opt out and User consent
fbq(‘init’, ‘1594940627485550’); // Insert your pixel ID here.
fbq(‘track’, ‘ViewContent’);