Weight Training at Home?

Hello forum. I’m in a bit of a situation right now.

I’m currently practicing Mixed Martial Arts and doing well for someone like me. My biggest hurdle is my weight and strength. I’m 5’7" and weigh 48kg (male, about a 2000 calorie diet). My trainer recommended joining weight/strength and conditioning training in a gym under proper guidance, which would benefit me a lot.

The issue is that there aren’t any gyms near me, and the ones nearby are quite expensive.

Are there ways to do weight training and strength conditioning at home? I don’t have any equipment like dumbbells. As a college student, I already have enough expenses, but I do have food containers that easily weigh 2+ kg, which I can utilize.

Edit:

I usually do push-ups, squats, and burpees at my academy in 3 sets of 25. After each set, we perform other techniques like jab, cross, hook, etc., so my muscles do get a lot of movement and tire out. After the training session, we do Russian twists, crunches, leg raises, and planks.

Currently, I can do 13 knuckle push-ups, 8 regular push-ups, and hold a plank for 2 minutes, usually shaking after 1:30. My all-time record for planks was 3:18, but that was a lucky day.

Thanks.

You don’t need a gym or weight setup. A pull-up bar that hangs in a doorframe is cheap and compact. You can use it for pull-ups, L-sits, and push-ups. A wobble board works great for squats and push-ups, improving balance and control. Those two items, plus an ab wheel, are the tools I currently use. Free weights are a luxury, but you can benefit a lot from these.

@Perrin
You don’t even need an ab wheel if you get rings! Ring rollouts could work just fine since rings are versatile for many bodyweight exercises.

Tatum said:
@Perrin
You don’t even need an ab wheel if you get rings! Ring rollouts could work just fine since rings are versatile for many bodyweight exercises.

True, but rings require installation which might not be allowed where you live. Ab wheels are just so convenient! I should get a set of rings; I think they can just hang from a doorway.

@Perrin
Yeah, I hang mine from the chin-up bar in my doorway. I’m not a fitness expert but find them helpful in my routine.

@Perrin
Thanks! I’ll consider them. The issue with pull-up bars is that I wouldn’t trust the construction of the walls and doorframes here. I hung curtains a while back, and they fell along with the cement. Indian societies often have poor construction. But I’ll still try them. Thanks!

@Pace
You can also do a pulling exercise by lying underneath a sturdy table and pulling yourself up. Or find a tree limb or similar. You can get a solid workout with bodyweight exercises like push-ups, planks, and their variations, which require no equipment. This sub is a great resource for specific techniques that need little to no gear.

@Perrin
Hindu push-ups and Hanuman dhand are common in my academy, but they are extremely challenging. I can just manage 6 or 7. Thanks for the tips; I will add them to my workout!

@Pace
You might try a portable pull-up bar; it has worked well for me.

Another great tool is a rubber resistance band, like those used in physical therapy. They are cheap and compact, and you can adjust the grip to modify resistance. You can work nearly any muscle group with them, making them great for strength and stabilization.

@Perrin
Yes, resistance bands are really helpful.

@Perrin
I got a set of Undersun bands, and they’ve been effective for me over the past few months. They’re portable and take up little space.

You need to eat more (link to macro calculator).

Dior said:
You need to eat more (link to macro calculator).

Definitely! OP needs to eat much more. If you’re already exercising while being 48kg, increasing your dietary intake is crucial for building strength and weight. A surplus feels great, and real progress can occur!

Dior said:
You need to eat more (link to macro calculator).

This is quite low. At 5’7" and 48kg while consuming only 2000 calories, you might be very underweight. More food should help with strength building.

Dior said:
You need to eat more (link to macro calculator).

I forgot to mention that while asking about weights, I didn’t consider dietary recommendations. Yes, I focus on eating, but it’s often challenging. Some days, I can consume 3500 calories while others only 600-700. I can go two days without feeling hungry. Eating just feels tiresome for me, and I often find myself uninterested in meals. Homeopathy is common in India, and doctors usually recommend medications I find untrustworthy.

@Pace
Eating is also a skill you need to develop.

@Pace
Can you access protein powder?

Do you have somewhere to set up rings, like on a strong steel pipe or tree? I support weights, but if you’re on a budget, rings can work your whole life and make you strong.

For context, I have a home gym with adjustable dumbbells that cost me about $800. Yet, I still frequently use a $50 pair of rings more than my expensive gear because they’re that effective.

@Toryn
Unfortunately, I don’t. I live in an apartment complex without the ability to securely set up something like that. It sounds great in theory, but not practical for me. Thanks for the suggestion!