Your trainer has given you an exercise or you've seen something online and you realise "I don't have access to that piece of equipment".

You are not alone, it happens often. sometimes there's just a person using your piece of equipment.

Don't despair because there are plenty of solutions to this scenario.

 

Everything in the gym is a tool, your program is how you use it.

And that includes your body, a pole, a rack & a mat.

It's all about getting the right stimulus with the gear you have access to.

An example:  My trainer told me to use the leg press machine for 3 sets and it's not available.

In this scenario a squatting pattern would be a reasonable substitute.

The same works in reverse

Example: I've had a big week and am feeling a little fatigued, the idea of a back squat is daunting.

You could take advantage of the braced and aligned position of a leg press to train your legs in more supported isolation than a loaded squat.

 

What are some common substitutes for this problem?

The overall strategy combines thinking of what the movement pattern is and which muscles it involves, as a trainer my goal is to get someone moving well under load, the methods will vary with experience and goals but the underlying principle holds across most general training.

 

Chest: Common tool - Bench Press

Alternatives: push ups, TRX/Ring push ups, dumbell bench, seated bench

Variations - dips, flys, cable cross overs 

 

Back: Common tool - Seated Row

Alternatives: inverted rows, dumbbell rows, T-bar rows, pendlay rows

Variations - kettlebell gorilla rows, ring rows, banded rows

 

Hinges*: Common tool - Barbell Romanian Deadlifts

Alternatives: cable pull throughs, dumbell RDLs, kettle bell deadlifts

Variations  - GHD/Roman chair, hip thrusts/glute bridges, kettlebell swings

*These movements emphasise glutes

 

Squats*: Common tool - Leg Press

Alternatives: Goblet squats, barbell back squats, hack squat machine

Variations - Walking lunges, bulgarian split squats, smith machine squats, jump squats

*The movement pattern of a squat is generally up and down involving both the quads and glutes

 

This list is far from comprehensive but illustrates the general idea, with experience in movement and a little knowledge it's possible to get a good work out with a minimal selection of equipment (or even body weight)

 

So the next time you're struggling to get your sets in you know there's a solution. 

Still a little unsure? You coulfdalways get a trainer, ya know just sayin ;)