If You Don't Have Weights but Want to Build Muscle, Start Doing These 12 Exercises

Aug 21st 2020

If You Don't Have Weights but Want to Build Muscle, Start Doing These 12 Exercises

If you do not have equipment but your goal is to build muscle, you might be wondering how to train to reach this goal. Performing body weight exercises like push-ups, pull-ups, squats, and lunges are the way to go in order to build muscle without weights, but you also need to be strategic with how you program your workouts to maintain and build muscle mass.

How to Build Muscle Without Any Equipment

20 Arm Exercises Without Weights You Can Do at Home | SELF

Many people have had success in building muscle with body weight-only calisthenic workouts. We all understand that a high volume and high rep training lead to building muscle, also known as hypertrophy. In addition to training in the hypertrophy phase, the key to building muscle is to promote muscle protein synthesis (a natural process that allows your body to produce protein in order to repair the skeletal muscle damage from exercise and promote skeletal muscle growth) through nutrition and exercise stimuli. Exercise is important but so is your nutrition! Incorporate, Maximum Slim Fat Burning Protein to help achieve this goal

How Long Will It Take to Build Muscle Without Weights?

Time dictionary definition | time defined

No matter your fitness goal, building muscle will not happen overnight. Changes in muscle composition require six weeks of training to see significant changes, so do not get discouraged if you do not see changes right away. Consistent training and nutrition intake (primarily high intake of protein and the timing of carbohydrate intake after training) will yield results — it just takes time.

Because everybody is different (we cannot stress this enough!), how long it will take you to build muscle comes down to your current fitness level, genetics, and the frequency and duration of your workouts. It may take some trial and error to figure out what works best for you, but that is OK. Erring on the side of caution and building up your tolerance to exercise when starting a new routine. For an average individual with some exercise background, three to five training days per week is usually well-tolerated. Your goal should be high reps and sets, and he recommends three to five sets of 15 to 20 reps per exercise (if you have light weights, use them).

The Best Exercise to Build Muscle Without Equipment

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It is going to take time to start building muscle but that does not mean it is impossible! If you do not have access to equipment, performing full-body circuit training will maximally stimulate muscle growth and fat-burning. We recommend doing high-intensive interval training (HIIT) as it will help boost your metabolism and promote lean muscle mass. Add movements like push-ups, pull-ups, body weight squats, lunges, and burpees to your next HIIT workout to start building muscle.

Jumping rope and doing sprint intervals to build muscle. If you are wondering how long your workouts should be, he said at least 30 minutes of training per session should suffice. Additionally, if your goal is to build muscle, you're going to want to hold off on doing long bouts of cardio, such as a five-mile run, as cardio burn both fat and muscle.

How to Maintain the Muscle You've Built

If you are not sure when the dumbbells you ordered off of Amazon will arrive at your home, you may be wondering how to maintain your muscle mass sans equipment. The biggest factor for maintaining muscle mass is sufficient protein and caloric intake. Muscles will not grow if there is not enough material to build them! We recommend consuming 1.2 to 2.2 grams per pound of body weight a day of protein to preserve your muscle mass. This will also vary based on your body and genetics, so we recommend working with a registered dietitian for a more individualized plan.

Aside from your diet, perform exercises focusing on the time under tension (moving slow and controlled, for example, lowering down into a squat for three seconds, holding for one second at the bottom, and slowly returning to the starting position for three seconds) during a minimum of two workouts a week to stimulate muscle maintenance.

If you are ready to start building muscle, check out the 12 body weight exercises ahead to start adding to your workout. Also, consider adding the following body weight workouts into your routine.

1. Knee Push-Up

Begin in plank with your knees on the mat.

Exhale to bend the elbows, lowering into a push-up. Inhale to straighten your arms. This completes one rep.

2. Forward Backward Lunge


Stand with the feet together.

Put weight in the left foot, lift your right knee up, and step into a forward lunge. The front knee should be at a 90-degree angle with the left knee just barely hovering above the ground.

Push into your right heel, come to stand, and immediately step the right foot behind you into a reverse lunge with the left knee at a 90-degree angle.

This counts as one rep.

3. Body weight Squat