How to build muscle without equipment: 10 effective exercises

Want to get rid of body fat while increasing lean muscle mass and supporting bone health? Strength training is what you need. Many people associate it with lifting weights or using different gym equipment to gain muscle. But not everyone is a fan of gym! Working out in the comfort of their home seems to be more convenient. You may wonder if you can still build muscle at home without using any gym equipment. The answer is yes, you can. Apart from having high protein foods, you also need to pick the right exercises to build muscle without equipment.

How does exercising build muscle?

As we grow older, we not only become frail, have weak eyesight, but also lose muscle mass. The loss of muscle mass starts from middle-age (around 1 percent per year), as per a 2018 study published in Ageing Research Reviews. Increased muscle mass is important, as it improves overall strength and functionality, making everyday tasks like carrying groceries from shop to your car or lifting heavy objects, easier and safer.

Exercising can help to build muscles through a combination of mechanical stress and biochemical processes. “When one engages in strength training, their muscles undergo mechanical stress which forces them to overcome the resistance and cause minute tears in the muscle fibres,” explains physiotherapist and fitness expert Dr Aijaz Ashai.

Specialised cells are activated to repair the tears by fusing the muscle fibres together, increasing the thickness and strength of the muscle. This process is known as ‘hypertrophy’. Strength training is a great way to build muscle without equipment. Strength training and its associated hypertrophy adaptations can offer health benefits such as body fat reduction, increase in metabolic rate, glucose tolerance and insulin sensitivity, and a reduction in the risk of suffering from type 2 diabetes, as per research published in the Frontiers in Sports and Active Living journal in 2022.

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Exercises to build muscle without equipment

Here are effective bodyweight exercises for beginners for building muscle without equipment:

1. Push-ups

• To do push-ups, start in a plank position with your hands a little bit wider than your shoulder-width apart.
• Lower your body until it touches the floor then push back up.

“Do it 10 to 15 times and gradually increase the reps according to your strength and capacity. This targets your pectorals, deltoids, triceps and core,” says the expert.

2. Squats

• To perform squats, stand with your feet shoulder-width apart with your toes slightly turned out.
• Lower your hips down as if sitting in an invisible chair while keeping your chest up and knees well aligned with your toes.
• Push through your heels to go back to the first position.

Repeat 15 to 20 times so that your glutes, quadriceps, hamstrings and core get engaged effectively.

3. Lunges

• Start with your feet together.
• Step your right or left foot forward, and lower your hips until your knees get bent at approximately 90 degrees.
• Push back to the first step and repeat on the other leg.

“Repeat 10 to 15 times per set. Lunges are good for your quadriceps, hamstrings, glutes and calves,” says the expert.

4. Plank

• Start in a forearm plank position with your elbows right under your shoulders and your entire body in a straight line.
• Hold the position, keeping your core tight for 30 to 60 seconds.

Planks can tone your abs while engaging your obliques, shoulders and back.

5. Mountain climbers

Start in a plank position with your arms straight and hands under your shoulders.
Alternate bringing each knee towards your chest at a fast pace and repeat 20 to 30 times per leg.

“This targets your core, shoulder, chest and quads,” says Dr Ashai.

6. Burpees

• Start by standing then squat down and place your hands on the ground.
• Jump your feet back into a plank pose then do a push-up.
• Jump your feet back to your hands.
• Stand up and jump, reaching your arms overhead and repeat 10 to 15 times.

Burpees target almost the entire body.

7. Glute bridges

• Lie down on your back with your knees bent and feet flat on the floor to do glute bridges.
• Lift your hips up while squeezing your glutes.
• Lower back down slowly, repeat 15 to 20 times, targeting your glutes, hamstrings and lower back.

8. Tricep dips

• Lower your body as if you are sitting on the edge of a chair with your hands next to your hips. Bend your elbows until your arms are at about 90 degrees.
• Push back up to the starting position, and repeat 10 to 15 times.

This exercise is good for the triceps, shoulders and chest.

9. Bicycle crunches

• Lie on your back with your hands placed behind your head and your legs lifted, with knees bent.
• Bring one of your elbows towards the opposite knee while extending the other leg.
• Alternate sides in a pedaling motion 10 to 15 times for strong abs, obliques and hip flexors.

10. Leg raises

• Lie on your back with your legs straight and hands under your hips for support.
• Lift your legs towards as high as you can while keeping them straight.
• Slowly lower down your legs, but don’t touch the ground.

Repeat 15 to 20 times for stronger lower abs and hip flexors.

Tips for effectiveness

To get the most out of these strength training exercises, do the following –

• Form: Maintain proper form to maximise effectiveness and reduce the risk of injury.
• Rest: Allow 30 to 60 seconds of rest between sets, as overworking your body can cause more damage than improvement.
• Progression: Gradually increase the number of reps or sets as you feel stronger.
• These exercises can be combined into a circuit workout or performed individually to target different muscle groups throughout the week.

There are strength training exercises to build muscle without equipment, but always warm up before starting your workout to prepare your muscles and joints. Staying hydrated and eating a diet rich in protein can support muscle growth and recovery.