Exercises That Do Not Require Weights

Using weights is an effective way to build and tone your muscles, but it isn't the only way. If you prefer to exercise at home and don't own any free weights or weight machines, you can still get a great workout using your body weight. MayoClinic.com recommends people to do two or three weekly strength training sessions, each lasting 20 to 30 minutes. Take a day of rest between each session.

Upper Body Exercises

• Working your upper body increases the strength and definition of your arms, upper back, chest and shoulders. Push-ups are ideal because you can work your entire upper body with one move. To do a push-up, start on your hands and knees, with your arms extended and hands below your shoulders. Lift your knees until you're resting on your hands and toes. Slowly lower your body toward the ground by bending your elbows, hold the position for a second or two and then return to the starting position to finish one push-up. To make the move more challenging, rest your hands on the edge of a low table with your body extended behind you.

Lower Body Exercises

• Your lower body consists of your legs, buttocks, hips and lower back. Working this area increases muscle mass and makes many day-to-day activities, such as climbing stairs, easier. Squats are ideal because you don't need any equipment and you can do them virtually anywhere. Start with your legs about hip-width apart, arms resting at your sides. Slowly lower your body down and back as if you were about to sit in a chair. Hold the position for a couple of seconds and then return to the starting position to finish one squat. Lunges are also an effective choice for your lower body. Start with your legs together, arms at your sides. Step forward with one leg, bending the knee of the front leg to a 90-degree angle. The back leg should be bent at the knee, which should hover close to the floor. Return to the starting position and repeat the move on the other leg to finish a repetition.

Core Exercises

• Working your core is important because it gives you a proportionate body shape and also improves your balance and posture. Planks are ideal for developing your core. Rest your body on your toes and forearms, keeping your back flat like a table. Hold the position for 30 seconds to finish the move. Crunches are also effective for toning and strengthening your middle. Lie on your back with your knees bent and place your hands behind your head. Slowly raise your upper body a couple of inches off the ground toward your knees while keeping your core engaged. Lower to the starting position to finish one crunch. A sit-up is similar, but you'll raise your upper body all the way up before lowering yourself to the starting position.

Building a Routine

• You may build a strength training routine a variety of ways. Some people prefer to focus on one portion of the body during a session, while others include moves that target each major muscle group. The latter is ideal because you can reduce the number of total sessions per week instead of alternating between a single muscle group each day you strength train. MayoClinic.com recommends starting with one set of 12 repetitions for each move in your routine. Add sets as you gain strength and muscle mass.