3 Exercises to Build Muscle with No Weights

Posted on 31 May 2017

The gym is the haven for people who like to enhance their bodies for overall physical, emotional, and mental wellbeing. Exercise does not only keep our skin tighter and avoid premature aging and sagging of the skin, it also clears our mind from any sign or traces of stress one has either from work, school or relationships. This is why people always come back to the gym: to let loose and challenge oneself to keep their body stronger and stronger.

But not all people go to the gym, some people are satisfied just by working out in the comfort of their own homes or in the local village park yet they still look great with their hard-earned muscle. Is it really possible to build muscle with no weights? Yes, it is! Here we will be giving you 3 exercises you can do at home to build muscle without weights:


  • Squats 

    build muscle with no weights

    Squats will target your buttocks and enhance strength in your hamstrings. This is perfect for people who want to develop their beach-ready bums.

    How to do it:

    1. Stand with your head facing forward and your feet a shoulder width apart.
    2. Bend your knees and crunch down like you are sitting down on an imaginary chair, get as low as you can and stay in this position for 2 seconds.
    3. Pop back up and return to the starting position and repeat the process.


  • Push-ups

    build muscle without weights

    No matter which part of your body it is that you are targeting, you should never forget about push-ups as it strengthens your core, arms, and your lower body.

    How to do it:

    1. Place your hands firmly on the ground with a shoulder width apart and hold yourself as if you are in a high plank position. Hold your feet tightly together and keep your body in a straight position.
    2. Begin to bend your elbows and slowly lower your body until your chest is a few inches from the ground, hold that position for a second or two.
    3. Pop back to the starting position and repeat the process.


  • Crunches

    build muscle with no weights

    One sure way of strengthening your core is by working on those crunches, it is a foolproof way to achieving abs for both men and women.

    How to do it:

    1. Lie on your back and plant the soles of your feet firmly on the ground as you put your hands on the back of your head.
    2. Now breathe in and slowly, contract your abs so that you pull your upper body upward and halfway towards your knees, then breathe out.
    3. Slowly release the contraction of your abs and lie back on the mat. Repeat the process


    Those are just 3 of the exercises you can do to build muscle with no weights. Next time, we will be back again to give you more tips on how to build muscle without weights!

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