How to muscle building without weights at home.

muscle building without weights

Hello in this new post I will show you muscle building without weights. For many people it is difficult to grow weight especially in muscle. Muscle building without weights is really effective? This is one of the questions that most come to mind among those who decide to do this type of activity. The answer is yes. In exercises without weights, body weight is used as an element of resistance. In many occasions the gym routines can seem very technical and complex; this creates feelings of insecurity in the person who has decided to get in shape. But the truth is that there are many exercises without weights that will make possible the toning of the whole body without moving from home.

muscle building without weights

Benefits of exercises without weights

Exercises without weights avoid the use of dumbbells or weight elements. In this way possible injuries due to excess load are avoided in all those who have just entered the world of physical activity.

They are an easy and simple way to strengthen the muscles of the body and gain strength. You do not need specific equipment, or sign up for the gym: you use the intensity and frequency with which the activity is done to graduate the inverted force.

The advantage of these exercises is that they encourage the development of body adjustment and balance since there is no bench or external support point at the time of weight lifting, as occurs in the exercises with machines.

In addition, activities without weights are recommended for those who start toning. It is common sense that initially one should be able to raise one’s own body weight before increasing the load with added weight.

9 exercises muscle building without weights to strengthen the whole body

Next we will show a routine of ideal exercises to practice at home with which the whole body will be trained in the same session. Many of the gym routines focus on working in groups of muscles, which means that the frequency of training must be increased to keep the whole body toned.

With these 8 activities, performed a minimum of 2 times per week, the main muscles will be strengthened and resistance will increase, both physically and, more specifically, pulmonary. They are a perfect way to start taking care of the body before moving on to more complex exercises.

Ideally, perform them in the order marked, making a break of one minute between exercises. Do not forget to warm up before you start training. Heating all the muscles will avoid possible injuries and will favor the correct performance of the exercises.


muscle building without weights

Classical among the classics, push-ups are the most accomplished upper-body exercise at home. Undoubtedly, it is a muscle mass builder if done properly. In fact, there is scientific evidence, which suggests that weighted bending is just as effective as a bench press. However, more evidence is needed to reinforce these results, since it was a study with a small sample of people. Be that as it may, the push-ups will be useful so that we can gain exercise at home. The important thing is to make a correct linear progression with which we can gradually increase the number of push-ups. That will be the method we must follow, so that the push-ups cause our muscles to grow. this push ups gain muscle building without weights.

Push-ups with hands togethermuscle building without weights

In this type of activity, you work your biceps, triceps and pectorals more intensely. For those people who do not yet have enough strength in the arms, you can do half-push ups by supporting the body on the knees and not on the tip of the feet.

Stand face down on the floor, support the weight on the toes and raise the torso with your arms. Place the legs together and the hands with a separation of 10 cm, which is equivalent to something closer to the width of the shoulders.

The body should be straight, without arching in the area of the lumbar or neck. Then flex the arms so that the head almost touches the ground, returns to the initial position and repeats the operation 15 times.


The muscles that perform the strength in the squats are the quadriceps and the gluteus maximus. With these exercises you will also work with the twins and the spinal erector, in charge of supporting the weight of the upper body.

You must stand up, facing forward and with your legs slightly apart. Place your arms forward as if you were going to hug someone; this will favor balance. With the body straight, bend the knees until the buttocks reach the height of the twins. Return to the starting position and repeat the movement 20 times.

Bulgarian squat

The Bulgarian squat, it is an incredible unilateral exercise with which we can gain strength in the legs. Undoubtedly this exercise to do at home challenging, as it activates a large amount of muscle fibers. Although you probably do not know, the Bulgarian squat is an exercise that strengthens the belly like few others do.

Being an exercise that requires us to stay upright, causes us to have the belly contracted constantly. But, undoubtedly, its real purpose is to give them strength and muscle mass in both legs.

The Bulgarian squat, it is an exercise that serves to equalize the strength between legs. As with strides, when working separately, we correct possible asymmetries. Without a doubt, a complete exercise that we can do from home.

Plyometric squats

This is a fun way to do squats and release tension. The muscles of the whole body are involved, from the legs to the arms, passing through the chest. It consists of doing a traditional squat ending with a big jump up.

You will have to put yourself in the squat position, bend your torso slightly forward, bend your legs until your buttocks reach the twins and, at this moment, jump upwards spreading your arms at the same time. As in the previous case, it is recommended to perform about 20 repetitions.

Step or step rise

For this exercise you need a stool, a bench or a high step. Muscles similar to those of squats will be worked: cudriceps and gluteus superiors. Depending on the position adopted by the arms, the triceps will also be exercised.

In this way, you must stand in front of the bench, resting one of your feet on top of it. The other will be in contact with the ground and with the leg fully extended. The arms will be placed as in the squats, forward.

With the leg bent you must push up the rest of the body. When the leg resting on the bench is fully extended, return to the starting position and repeat the movement. It is important to keep the whole body straight.

Pelvic elevation

In this exercise are involved muscles of the legs, back and abdominals. You will need a surface to lie on; putting yourself on the floor on a blanket or a mat is a good option.

Lie on your back with your legs extended and your arms perpendicular to your body. You will have to raise the pelvis with the help of the legs until the knees form a 90º angle. Hold for a few seconds in this position and slowly return to the initial one. Repeat the operation 20 times.


To perform this exercise you need a bar to hang on; In countless parks there are areas with these bars. To practice at home you can enable a bar and place it in the hallway or in the frame of a door.

This is one of the complete exercises and in which more resistance exerts our own weight. Working muscles of the arms, shoulders, abs and back. The difficulty lies in the fact that one’s own body weight must be lifted.

You should hang yourself from the bar with your arms slightly apart and your hands facing forward. Then bend the knees and cross the feet; At this moment you will be in the air, supported only by the arms.

Raise the body until the chin exceeds the bar and then returns to the starting position slowly. Repeat the operation 15 times. As you repeat the exercise you can graduate the strength by climbing higher or doing more repetitions, as well as by holding the weight in the resistance position.

Classic Abdominals

To finish with the training routine you can do a couple of sets of 30 classic abs. With this type of exercise the upper abdominal wall is worked.

You should lie on the floor, bend your knees slightly and place your hands behind the back of your neck. Then you must raise the trunk by exerting force with the abdominals, never with the cervical or with the arms. When the contraction of the abdominals is adequate, it returns to the initial position. Repeat the movement 30 times.

So far today’s article. I hope you liked it and it will be helpful when you want to know How to muscle building without weights?. If you have any questions, comments this article and I will answer you happy. A hug!

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