You don’t need expensive equipment to get stronger. Bodyweight exercises, which are a great tool for those athletes new to resistance training, allow you to build muscle by lifting or supporting your own body. In general, these exercises allow you to do higher reps, which helps to build your strength and muscular endurance. Bodyweight exercises also activate the core for improved balance and stability.
For best results, work in bodyweight movements to a routine built primarily around traditional weightlifting. Start with simple exercises like Push-Ups, Pull-Ups or Bodyweight Squats. Once you master the exercise technique and built up a base level of strength, advanced to more explosive plyometric exercises such as Plyo Push-Ups or Jump Squats.
You can make bodyweight movements more difficult by performing them with one arm or one leg, or creating an unstable surface with equipment like an Airex Pad, BOSU Balls, Physioball or TRX Suspension Trainer. These adjustments will make it more difficult to stay balanced, which will make your core work harder, and that will make you stronger.