6 Ways to Make Strength Exercises Harder Without Adding Weight

by | Sep 8, 2021 | Blog, Cheer Training, Strength & Conditioning

cheerleading exercises conditioning strength training

Featured Image: Jerry Hughes Photography

Since cheerleaders often do only bodyweight training, coaches need to get creative with how they can challenge the athletes. Making bodyweight exercises or a strength training program more difficult over time is essential to ensure athletes keep progressing and improving.

Below are 6 ways to make strength exercises harder WITHOUT adding weight! I’ve based this blog post off of a video created by SHIFT Movement Science and Gymnastics Education.

1. Increase Reps

The easiest and most common approach is to increase the number of repetitions of an exercise.

2. Increase Range of Motion

Increase the range of motion that a joint has to go through during an exercise.

For example, do split squats with the front leg, back leg or both legs elevated so the athlete can squat lower and bring their hips through a larger range of motion.

Another example is a deficit push-up, where both hands are elevated so the athlete can lower down further than when doing a normal push-up. Creating more range of motion for the joint to work through makes the exercise more difficult.

3. Increase Tempo or Add a Pause

Increasing the tempo or adding in a pause during the exercise will increase the time under tension.

More time under tension = more metabolic strain and more time spent lifting the load. Therefore, it’s more demanding on the body.

Pausing at the end range of motion of an exercise (ex: bottom of a squat) also reinforces that position.

4. Decrease Rest Time

Another easy way to increase difficulty is to decrease the time spent resting between sets or between exercises. This will tire you out a lot faster and work your endurance.

5. Increase Density

By pairing things together, you can increase the density of the workout. For example, doing squats, push-ups then V-snaps all back to back, with no rest in between.

6. Increase Volume or Frequency

To increase the total volume of the workout, add more exercises to the training program. To increase the frequency, add in another day of training throughout the week.