Resistance is futile. At least that’s what the Borg told Captain Picard, as the crew of the Enterprise faced the possible end of mankind. But what these robots failed to mention is that resistance can actually be your friend, especially when it comes to strength training.

Strength training can be done almost anywhere using body weight, free weights or machines. So before this article tempts you to binge-watch a few seasons of Star Trek: The Next Generation, let’s break down the benefits of each set of exercises.

Types of Strength Training

  1. Body weight: All you need here is gravity and a bit of motivation. Push-ups, the plank, and squats are all solid ways to increase balance and strengthen your core. Three sets (the number of cycles of reps that you complete) of each a few times per week will leave you feeling fitter, and you should start to notice more defined muscle tone in as little as a few weeks.
  2. Free weights: Forget the bodybuilding bros at the gym, a few free weights at home is all you need to work your arms, chest and upper back. Dust off the old weights in the closet (or fill some empty milk jugs with water) and try a few sets of 10 – you’ll be feeling stronger in no time. Caution: Don’t try lifting heavy weights without proper supervision. You don’t want your kids finding you pinned to the floor by those weights.
  3. Weight Machines: OK, this one usually does require a gym, but the benefits over free weights are plenty: proper form, adjustable weight, and ease of use. An added bonus? Most gyms have their machines set up, so all you have to do is show up ready to work.

So there you have it. Next time you’re feeling like a couch potato, remind yourself that strength training can happen anywhere, anytime.