How To Build Muscle & Strength Without Joining a Gym
How to build body without joining a gym? Or How to get a strong body without lifting weights?
These are some of the most common questions that I, as a certified fitness instructor hear all the time.
However, in their quest to build muscle, what most people often overlook is that one doesn’t need to join a gym, have expensive equipment or a fancy gym setup and management at home to workout effectively.
What one needs is focus and dedication to follow through a daily exercise routine without skipping and in just matter of months, they would be able to build muscles and get fit without ever stepping into a gym.
Thus, if you are a person who is looking for an easy & effective at home workouts without equipment, then this how to build body without gym guide can be of great help.
This guide will explain how to build muscle & strength without joining a gym through 11 easy at home workout routines.
So, check them out and start these exercises today and go build yourself some muscles!
A quick overview of the workouts that are covered in this how to build body without gym guide.
#1. Running or Brisk Walking
One of the easiest and simplest no equipment workout, running or brisk walking daily is the best form of exercise that has abundant of benefits. As a full body workout without weights, it helps you burn calories as well as assist you in building your core strength. Moreover, it is one workout that you can do any time according to your preference.
Best part, apart from the physical benefits, this exercise also helps you de-stress your life and studies have shown that there is a direct correlation between running and sleeping better at night.
So, if you are looking for a workout without equipment or a workout without gym that’ll help you build your body, then running or brisk walking is one exercise that you should definitely try out.
To know more about why running is better than a gym, read this guide!
If washboard abs are what you have in mind, then squats are the way to go!
A robust exercise without weights, Squats are a simple to perform an exercise that can be done anywhere. It helps you improve the muscle mass of your entire body and is an excellent exercise that helps tone your upper & lower body, especially your abs, legs, quadriceps and butt.
Further, Squats also assist in improving your balance, flexibility and mobility. Plus, it is one of the best home workouts without weights that help make your bones stronger and your joints supple.
How to do Squats at Home?
- Start with standing erect with your feet hip-length apart.
- Now, you can either place your hands on your hips or stretch it out in front of you.
- Next, slowly lower yourself down (squat) while keeping your spine straight.
You can perform this exercise 8-10 times. Thereafter, increase the sets as per your comfort.
#3. Cardio Workouts
No workout regime can be completed without some form of Cardio exercise!
Cardio workouts are the most popular form of exercise that offers you various physical as well as mental health benefits. It helps you burn calories. It helps boost your metabolism and improves your heart’s health. In addition, it also aids in developing your lean muscle mass.
What are some of the Popular Cardio Workouts without Equipment?
Dancing, swimming, cycling, running, skipping rope, climbing stairs and hula hooping are some of the best cardio workouts without equipment. For more information on other such at-home cardio workouts,
Also, in this how to build a body without gym guide, for beginners, we recommend at least 30 minutes of cardio workouts for 3 to 5 days a week.
#4. Pull-Ups and Chin-Ups
Pull-ups and chin-ups are an intense body workout. They are a difficult muscle building exercise that helps in toning your upper body which includes your abs, chest, biceps, shoulders and back.
This exercise targets your core muscle groups and it is one of the key workout components for building a strong body.
How to perform this body building exercise at home without equipment?
Use a sturdier door frame to perform this workout without equipment.
- For Pull-Ups, grip the door frame with your palms facing outwards. (an overhand grip)
- For Chin-Ups, grip the door frame with your palms facing inwards. (an underhand grip)
If you are a beginner, then start with a set of 3 reps or whatever you feel comfortable with and then increase the number of sets each day.
You can also check out this video for further instructions!
Planks are an effective way to build muscles without weights. They are an incredible workout routine that is simple to perform and helps you strengthen your core muscles, i.e. the transverse abdominis, the rectus abdominis, the external oblique muscle and the glutes.
Doing this exercise daily will help to boost your fitness level and will help improve your overall health. Moreover, it is a great exercise to burn off calories as well as to increase your metabolism.
How to do a Plank at Home?
- To begin with, get into a push-up position on the floor. Bend your elbows & rest your weight on your forearms.
- Next, make sure that your body is appropriately aligned from shoulders to ankles.
- Now, contract your abdominal muscle, while inhaling and exhaling slowly.
Hold this position for at least 20-40 seconds or for as long as you can. Then, gently lower yourself to the ground. Take a couple of seconds respite and do it again 3 or 4 times.
Check out this guide for different plank variations!
#6. Power Yoga
Power yoga is yet another effective workout without equipment that should be a part of your daily exercise regime.
At its core, Power yoga is sort of a cardio workout that can help you lose fat and since it also involves some form of meditation, this exercise can assist in reducing your daily stress & anxiety.
From the point of view of building muscles, Power Yoga can help tone your core muscles as well as improve your stamina, strength, flexibility and boost your metabolism.
Thus, if you want to improve your fitness level and want to achieve a lean muscle mass, then you should try out the Power Yoga workout!
To learn more about Power Yoga and its benefits,click here!
As a no equipment workout, Crunches are the best exercise to achieve great abs. It is a less grueling and more controlled workout technique. It helps improve abdominal endurance and prevents lower back pains & muscle injury.
Moreover, apart from toning your abs, Crunches also assist in strengthening your pelvis, obliques, back and transverse abdominis.
How to do Basic Crunches at Home?
- Lie flat on your back with your knees bend.
- Now, put your hands behind your head.
- Then, slowly lift your head & neck, pull yourself forward using your shoulders and draw your belly inwards towards your spine.
Do this as per your comfort level and try not do it fast, as it could lead to injury.
Read this guide to know more about different Crunch Variations!
#8. Walking Lunges
Walking lunges are an excellent workout routine that helps strengthen and tone your quadriceps, thigh muscles, hamstrings, and glutes. They are easy to learn & perform workout and helps improve your balance, posture, and coordination.
Further, while they may be treated as a great leg workout technique, this exercise also helps enhance your core stability and boosts hip flexibility.
Check out this video, to learn how to do proper Walking Lunges at home.
#9. Chair/Bench Dips
Get that perfect sculpted triceps with the Chair Dips workout routine!
This exercise is a fantastic arm workout technique that requires no weights and assists in increasing your upper body strength. Also, since this exercise engages your entire body strength, by performing this workout daily you are improving your muscle endurance.
Moreover, while Chair dips are a challenging workout, they are also a great technique to building muscles without weights and thus, it is important to incorporate this no equipment workout into your daily exercise regime.
How to do Chair/Bench Dips at Home?
- Sit at the edge of a chair/bench and place your hands beside your hips.
- Now, slowly lift yourself up and lower your body downwards. (Make sure that your grip on the chair or bench is secure.)
- Once down, gently push yourself upwards using the strength of your arms and repeat the whole process again.
Beginners can start with a set of 6-8 dips each.
#10. Inverted Rows
A weight training exercise that helps build muscle, Inverted rows are a splendid bodyweight exercise for back and biceps. This exercise also contributes towards strengthening your grip, which is essential, especially if you are practicing the chin-up and pull-up workout.
How to do Inverted Rows at Home without equipment?
For this workout, you need 2 sturdy chairs and a stick/steel rod. Place the chair body-width apart and place the stick or steel rod on top. (place it in such a way that you are able to reach it comfortably from the ground). Also, make sure that the stick/rod is strong enough to carry your body weight.
Now beginners can start with;
- Lying down on the floor right beneath the bar.
- Grab the bar in a tight grip with your palms facing outwards.
- Now, slowly pull yourself upwards, while contracting your abs and try to touch your chest to the bar.
- Next, lower yourself down and repeat the same.
You can start with a set of 3-4 reps and increase it with each day.
The Bridge exercise also helps stretch your neck, chest, spine and hips and assist in reducing backache, headache and knee pain.
How to do the Bridge Exercise at Home?
- Lie on your back. Bend your knees with your feet flat on the floor and arms relaxed at your sides.
- Now, lift your butt off the floor and tighten your glutes and abs and hold it for a second or two and then gently come to your original position.
To know other variations of the bridge exercise, go here!
Practicing these body building exercises at home without equipment can help you achieve that strong and sculpted body without joining a gym. These no equipment workouts are effective techniques that can be done right in the comfort of your home. Thus, if you want to develop body muscles without joining a gym, then the above at home workouts can help you get the job done.
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