Modifying Exercise Routines to Suit the Equipment You Already Have
The Gym. Photo by Lukie Poplin.
This is a guest post by Straight to the Bar's Scott Bird : Modifying Exercise Routines to Suit the Equipment You Already Have.
When you're just beginning your strength-training journey, the last thing on your mind is the idea of spending a fortune on equipment. Fortunately, it's possible to modify any exercise to suit the equipment you already have. No matter what that is. NB : if you're saying to yourself 'but I haven't got any equipment at all', don't worry. If you've got enough space to lie on the ground, you can get a solid workout in.
The Main Types of Equipment
Before we begin, let's take a look at the main categories of equipment. Remember that it doesn't really matter what you have, but it gives us a starting point.
- Bodyweight resistance
- Free weights
- Odd objects
- Machines
Perhaps you have a combination of these; whether you're in a gym somewhere or your parents' basement. For each exercise, just pick the tool which seems appropriate at the time (this can vary from day to day). Further reading :
Adjusting the Difficulty of an Exercise
There are several ways to adjust the difficulty of an exercise, regardless of what it is. These are :
- Alter the number of reps per set
- Alter the number of sets performed
- Alter the weight lifted
- Alter the duration of the lift
- Alter the tempo of the lift
- Alter the duration of rest breaks between sets
- Alter the strength curve using bands, chains or weight releasers
- Perform the same exercise using only one arm or leg
- Change the way you hold the bar or handle
- Alter the ROM of the lift
As you can see, any exercise can be varied in a number of ways. Experiment. Further reading :
Replicating the Movement
The starting point when modifying any exercise routine is to replicate the key part of the movement as much as possible. For example, a deadlift can be performed by lifting a barbell, a pair of dumbbells, a heavy kettlebell or a large stone in your backyard. It really doesn't matter what is lifted; the action is much the same. Similarly, a squat is much the same whether there's a bar or a weighted backpack on your back. You could also use a kettlebell, clubs or a sandbag. Or even just your own bodyweight. Further info :
- Outdoor Excercise Equipment (video)
Targeting the Same Muscle Groups
If it's not possible to replicate the movement using the equipment you have, just substitute an exercise which targets the same muscle groups. Step-ups instead of squats, or a Kettlebell Floor Press for a Barbell Bench Press. If you can change any exercise like this, why use specific equipment at all? Excellent question. The short answer is that different types of equipment suit different types of training. For example, although you can perform swings with a dumbbell, they're much easier with a kettlebell. Another reason is that whilst the same muscle groups are used, the emphasis on various muscles is shifted slightly. In the case of the swing, the kettlebell handle forces a greater grip component. Further reading :
Final Thought on Modifying Exercise Routines
As you can see, there's really no need to go out and buy a pile of equipment when you're just starting out. Just modify your exercise routines to suit the equipment you already have.
Scott Bird is the editor of strength-training site Straight to the Bar, and all-around fitness enthusiast. When he's not in the kitchen stuffing his face, he can generally be found engaging in cruel and unusual punishment in the backyard.
