Build Muscle Without Weights With Bodyweight Workouts
Maybe you’ll be traveling and won’t be able to get to the gym. Maybe you don’t have access to expensive machines or free weights. Maybe you’re brand new to fitness training and not quite ready to hit the iron.
Can you still get an effective bodyweight workout and build muscle at home performing exercises without weights? Absolutely. See workouts below.
Training with the use of resistance (whether it be body weight, machines, free weights, bands, etc.) is the fastest method of building lean muscle, as your body will adapt to the stresses placed upon it. It has been shown that working in a repetition range of 8-12 (before reaching failure) will lead to greater muscular hypertrophy (growth). Since you will eventually be able to complete more repetitions than that when performing exercises without weights, the addition of further resistance will be necessary at some point to ensure continued progress.
That being said, bodyweight workouts can provide a simple, yet effective, way to maintain and even build muscle at home, especially if you are a beginner. The following bodyweight workouts and exercises to do at home will burn calories and improve your balance and coordination.
Bodyweight Workouts
Beginner Body Weight Workout
Body Weight Squat 3 sets, 12-15 reps each.
Push Up To Balance 3 sets, 12-15 reps each.
Stationary Lunge 3 sets, 12-15 reps each.
Single Leg Deadlift 3 sets, 12-15 reps each.
Squat Thrust 3 sets, 12-15 reps each.
Walk Over Push Up 3 sets, 12-15 reps each.
Leg Raise 3 sets, 12-15 reps each.
Advanced Body Weight Workout
Squat Jump 3 sets, 12-15 reps each.
Plyometric Push Up 3 sets, 12-15 reps each.
Jump Lunge 3 sets, 12-15 reps each.
Pelvic Thrust 3 sets, 12-15 reps each.
Squat Thrust Jump 3 sets, 12-15 reps each.
Box Hop Over Squat 3 sets, 12-15 reps each.
Bicycle Crunch 3 sets, 12-15 reps each.