I’m a 16-year-old male looking to improve my body and strength. Unfortunately, I don’t have access to a gym, personal trainer, or even basic equipment like 5-pound dumbbells that many homes have. I’m considering using an app to help me reach my fitness goals, but as a lower-middle-class teenager, I can’t afford the subscriptions that most workout apps require. Does anyone know of a reliable, completely free fitness resource I could try, whether it’s an app, a website, or a custom at-home workout plan? Any help would be greatly appreciated.
Take a look at the resources on r/calisthenics and r/bodyweightfitness. All you really need is a cheap pull-up bar, but you can even start without one.
Get a set of gymnastics rings and search for routines on YouTube, or check out Tiff x Dan’s channel for guidance.
Purchase a set of resistance bands to use alongside calisthenics. For about $40, you’ll have everything you need.
I’ll give that a try, thank you so much!
Use water bottles as push-up bars and fill a backpack with them for added resistance; you can do most exercises with these. If you have a bike, go for a ride to work on your leg muscles.
Calisthenics can be effective for building upper body strength, but it’s not always time-efficient because it’s harder to increase resistance, which means longer sets. This is why many people lose motivation and eventually turn to the gym.
While paying a lot can be an issue, for some people, spending the right amount helps them stay motivated because they don’t want to waste their investment—it becomes a commitment. Fortunately, you don’t need to spend a lot or hire a coach. There are many apps available that provide guidance and help you stay motivated for just $30 per year; that’s what I spent, plus $50 for equipment.
I believe loop resistance bands are the best tool for training at home. Scientific studies have shown they can be as effective as weights when used correctly. Aim for three workouts per week, performing two sets to technical failure for each isolation exercise per muscle group.
Check out YouTube for bodyweight strength training classes! I found a channel with a variety of workout videos that you can mix and match to create your own workout plan. Here’s one of their bodyweight videos: https://youtu.be/KbShJJqkdhA?si=-TW2hxXyoXkOBJI0