men training on a field

5 Strength training exercises you can do without equipment

You can do this complete strength training workout from the comfort of your own home, with no specialized equipment. Are you ready?

This training program is designed for soccer players, but anyone can do it. Whatever your reason for taking the plunge and getting into strength training, this program can help you stay in shape during the winter (even if you feel like hibernating!) and increase strength to better support your joints. A strong body is a healthy body!

With this program, you’ll discover muscles you didn’t even know you had! Good luck! If you stick with it every day, you’ll notice a real difference in your posture, energy level, and even your body shape. You’ll feel super fit, just like a soccer pro!

No equipment needed

No weight training equipment? No problem! It is entirely possible to get in shape without any specialized equipment. All you need is your body and a few simple items you can easily find around your house! Surprised?

The classics

For soccer players, bodyweight training or training with small weights is the most effective. That’s the great thing about this particular weight training program. You’ll use your own body weight to strengthen your entire body as you do exercises to improve your explosive strength, stamina, coordination, and more — all without equipment.

men doing push ups on a field

1. Push-ups

The effectiveness of this exercise depends entirely on the execution.  
Spread your hands a little wider than shoulder-width apart (when you’re lowered to the ground, your forearm should form a right angle with your upper arm).

Keeping your back straight, slowly lower yourself down and then push up in one swift motion.

Once you’ve mastered the standard push-up—that is, with your feet and hands on the ground—you can also try these variations:
- Alternating one foot and/or hand lifted off the ground
- With your hands spread wide apart
- With your hands placed close together

You can also try "Pike push-ups" to work your shoulders. Place your hands on the ground. On your tiptoes, lift your backside as high as possible, keep your face towards the ground, and lower your chest as you bend your arms, then straighten your arms again to bring yourself back up. This exercise works the front of your shoulders.

> Do 2-5 sets of 10-30 reps of each exercise and rest for 30-60 seconds in between each set.

man doing dips on a lateral bar

2. Dips

Working your triceps is easy! Place your hands on a chair or a step behind you, then extend your legs out in front of you. Bend your arms to lower yourself slowly, then straighten your arms to raise yourself back up.

> Do 2-5 sets of 10-30 reps of each exercise and rest for 30-60 seconds between each set.

3. Lateral, front, and bent-over raises

This exercise works the shoulders. Hold a large water bottle (or a backpack) and extend your arms. First, do lateral and front raises with both arms at the same time. Then lean forward so that your back is at a 90-degree angle to the floor and do lateral raises.

> Complete 3 sets of 10 raises with no rest period between the variations.

man doing squats on a field

4. Squats

Squats are an effective way to work your legs. You can use everyday items found in your home — no need for weights, dumbbells, or resistance bands. For example, water bottles, canned goods, or a large bag of rice can work really well for adding weight to your squats. Or to make it fun for everyone, do your squats with your little one on your shoulders!

> Do 5 sets of 10-30 reps and rest for 30-60 seconds between each set.

5. Abs and core

Your workout wouldn’t be complete without an abdominal exercise commonly known as the plank. Lie down on your stomach. With your forearms placed flat on the floor, raise yourself up, and keep your body completely straight. You can keep your feet together or spread them shoulder-width apart as though you were doing a push-up. Keep your back straight and shoulders square. Only your toes and forearms should be touching the ground. Hold this position for as long as possible. Increase the holding time by 30-60 seconds every two days. 

You can also do 2-3 sets of abdominal exercises. There are many types and variations of core exercises. We suggest trying a few until you find one that works for you. Make sure to engage your abdominal muscles during each rep, paying close attention to your form to avoid lower back and neck injuries. Tip: When doing sit-ups, look at the ceiling and not at your knees; this will prevent you from straining your neck and will help you to keep your back straight.

Need help?

To learn more about similar exercises or our other training programs, check out the Decathlon Coach mobile app. You’ll find lots of great sports tips, no matter what your training goals are. The most important thing is to find an activity you enjoy that makes you want to give it your all, so you can get fit and have fun!

Have a great workout!