Are you tired of commuting to the gym or even paying for the gym? Wouldn’t it be nice to just wake up and have an effective workout from the comfort of your own home. Learn how to build muscle at home without equipment. Working out at home is a great way to save time, money, and reach your fitness goals. Perform these workouts to reach your fitness goals in no time.
Best part is that these workouts are for everyone. Males, Females, skinny guys looking to add muscle, etc.
- Home Back Workout: Wide Grip Pull Up
- Chest Workout: Standard Push Up
- Leg Workout: Bodyweight Squats
- Arm Workout: Chin Ups
- Full Body Workout: Burpees
5 Ways to Build Muscle at Home Without Equipment or Weights
1. Home Back Workout : Wide Grip Pull Up
The pull up, more specifically the wide grip pull up, is by far the best body weight exercise to do at home. What makes This is especially useful when access to the gym is non-existent like during the COVID-19 pandemic.
What makes it so special is that it is one of the few compound exercises you can perform with very little equipment. Pull up bars can be purchased on Amazon for $25-$45 and they simply hang to your door frame. Be careful though because they can often cause damage to side of frame after continuous use, simply wrap some tape around ends of the pull up bar and you are good to go.
Now back to the exercise itself. With proper form, the pull up hits the lats muscle, biceps, traps, deltoids, pecs / chest, teres major and minor muscles. Utilizing all of these muscles in one movement allows for optimal upper body growth in less time (meaning no need to target each muscle individually as much as you would without doing pull ups). Make sure arms are fully extended at the start/end of the rep as pictured below.
2. Home Chest Workout : Standard Push Up
Second on the list is the push up. A simple and very well known movement. Although there are many different variations you can do like triangle push up and incline push up, I am specifically talking the standard form push up.
This means hands right outside shoulder width. This exercise is very beneficial to upper body strength because they work the pectoral muscles, triceps and shoulders. This movement also stretches crucial muscles like you biceps and back.
When performing the exercise, your back and bicep muscles are being stretched improving flexibility and reducing risk of injuries. Push ups require no equipment and can be done almost anywhere. I say almost because there has to be some weird places where doing push ups is frowned upon like a baptism or something.
If you are interested in more effective chest workouts, check out this article on best chest workouts for strength.
3. Home Leg Workout : Bodyweight Squats
Although working legs is not ideal, it still has to be done so you don’t look like an upside down triangle. Bodyweight squats are great at improving flexibility, toning your quads, enhancing circulation, and improving your posture.
This is a great way to get those thunder thighs you’ve been looking for while at home.
4. Chin Ups
Chin ups are a similar movement to pull ups with the main difference being your hand placement. Hand placement is reversed on the bar so the knuckles are facing outwards and your hands are in line with your shoulders.
This is by far the best exercise to kill your biceps. Even if there were dumbbells available, I would still rather do chin ups. With proper form the chin up will pump up your biceps like no other. If you’re feeling spicy you can raise your legs at a 45 degree angle to work your core at the same time. A TWO FOR ONE SPECIAL.
They also work your upper back, but who cares when your biceps are getting big (this is sarcasm, back is important too).
The Chin ups are a great body building exercise to build muscle at home FAST!
If you would like to learn types of workouts to lose weight and build strength, then check out the linked article!
5. Home Full Body Workout : Burpees
Burpees are a great workout to do without equipment in the comfort of your own home. Had to throw in some real cardio. Burpees are a great example of functional fitness. This made the list because it is one of the best movements that burn fat and build muscle at the same time.
A lot of exercises do this, but burpees are particularly good at it. Although they may not be as fun as the previous exercises, they are a quick way to add a tough cardio session to any workout.
If you’ve made it this far, you may be wondering who am I to say what are the best bodyweight exercises. After all, sometimes even personal trainers can be wrong. The exercises listed above are the ones that I have seen the most progress from.
I was a calisthenics enthusiast prior to bodybuilding and in the past year I have returned to my calisthenics routes. I have built muscle during this pandemic using these exercises despite not having a gym to use. If you think there are exercises I am missing or if this has helped you, please mention in the comments.
Please reach out to us (MyFiveGuide) in the “Contact Us” section if you would like to see the calisthenics program I am using. Thank you for reading. Subscribe to be notified of new content on a variety of topics.
I hope you learned how to build muscle at home without equipment. Please comment or reach out to us if you have questions or article suggestions. Thank you for reading!