Written by Lisa Allen, MD
You don’t need an expensive gym membership to build muscle. Read this article to discover the 3 easy exercises you can use for muscle building at home without any weights or equipment.
If you want to build muscle lifting weights is one of the most effective ways. The only problem is that not everybody can afford another expensive bill every month like a gym membership or wants to have weights taking up all the space in their home. Fortunately, there are some simple exercises you can use for muscle building at home without any additional weights or equipment.
Exercises to Build Muscle at Home
You can use your own body weight as resistance in the following exercises:
- Pull ups
Pull ups are an excellent way to build back and shoulder muscles. You can do a pull up on practically anything that you can hold on to above your head that will support your weight. You can also find inexpensive pull up bars that can be mounted just about anywhere.
- Push Ups
Push ups are another great way to tone your shoulders, chest and arms. If you’re out of shape you can perform a push up from your knees until you are strong enough to do a regular pushup. As you get stronger you can attempt one handed push ups and push ups with a clap in between each rep.
Squats are a great exercise for the lower half of your body. They strengthen your legs and also make you more flexible. Always keep your heels flat on the floor with your knees out and use your glutes on the way back up. If you have a tough time doing squats you may want to consider stretching your hamstrings a few times a week to become more flexible.
Muscle Building Training Schedule
You should perform one of these exercises every day and alternate which one you do. For example, pull ups Monday, push ups Tuesday, squats Wednesday, pull ups Thursday and so on. Each time you perform the exercise you should be increasing the number of reps you do by 3-5 every time. You will never build muscle unless you push yourself to the limit every time you work out.
Once you’ve reached the point that you can easily do 20 reps of any of these exercises you should consider incorporating some real weights into your routine. Doing 100 reps doesn’t build muscle, it just builds endurance. Doing less reps with more weight is the only way to get real results from your exercise routine.