Q: Hello again, I recently asked you about the effects of curling 10 kilos many times. I had another PAIR of important questions. I don't have access to a gym and may not have one for a while. Without a gym, what excercises can help me develop strength. I also heard that squats are bad for the knees. I have shoe inserts: are squats really bad for the knees... respectively, that is, are they bad for me? Thanks again.

A: First off, squats are not bad for the knees UNLESS you have an existing medical condition or perform squats with bad form. In your case you do have an existing condition -- flat feet -- which makes your knees vulnerable when squatting. Only a doctor or a physical therapist can tell you for sure whether squats are appropriate for you, but at the very least you would need shoes/inserts with a very strong arch support specifically designed for sports/weightlifting.

As to the strength-building exercises without gym, check out my No-equipment program -- it contains several exercises which you can do at home (just need a chinup bar) and that work all the major muscle groups in your body. Just remember to ask your doctor or therapist about squats and lunges first. In the long-term you will probably want to either get a gym membership or at least get heavier dumbbells so you can do these other exercises with higher weights -- else you'll be once again working on mucular endurance more than strength.