How to build body at home without any weights

We have dedicated this article to our gym enthusiasts who want to learn about muscle building with no weights from their own homes. In this lockdown, many of us are anxious about losing our muscles since there is no access to a gym, nor we have such pieces of equipment at home. The below article will tell you about simple but effective workouts to help you build muscle mass and on how to build body at home.


  1. Getting started with building Muscles at Home
  2. Additional Tips on How to Build Body at home
  3. Home Diet You Could Try For Fast Muscle Gain
  4. Final Note


Getting started with building Muscles at Home

Below are some basic exercises which do not require any types of equipment but would pump up your muscles for you if you are wondering how to build body at home. Through these methods and by focusing on your goals, you won’t need any gym or fitness club membership. The tips below would give you additional information you require to gain back muscles or get back in shape much rapidly. Now, for whom are you waiting? Set your Goals and Get Moving!

1. Run or Jog

Running is one of the most comfortable forms of cardio where you need to put on comfortable shoes and start moving till you reach a distance. However, it is not that simple for beginners. If you are a newbie, then we strongly advise you to start with walking or slow jogging to increase your stamina.   

Try to level-up only after you generate enough energy from your initial routine. Your muscles are most likely to scream when you start running; hence try to start slowly and cover a short distance. It would help you build up your leg muscles as well as your cardiovascular system.

Increase your speed and cover more distance as you got more robust. Additionally, running is a typical therapeutic to your mental and physical health. Running or jogging is among the most basic exercises in your path if you are wondering how to build body at home. 


2. Push-ups

If you want to know how to build body at home, then know that push-ups are an efficient form of exercise for making and training upper body muscle mass, including arms, shoulders, chest, and upper back. Further, it would help you gain biceps and triceps since this routine uses your arm muscles your entire body as weights. 


3. Crunches

Training with crunches would help you burning fat and gaining muscle around your waistline. This comfortable and simple exercise is an upgraded form of sit-ups. It is more effective than sit-ups to strengthen your core muscles, especially your abdominal muscles. Crunches are one of the best exercises if you are scratching your head on how to build body at home.


4. Dips

However complex, dips are an effective way to build muscle mass since you use your entire weight as you lift. Ask someone for assistance to hold your legs if you are having trouble staying put while training for dips. For those looking for answers on how to build body at home, dips are your answer.


5. Pull-ups

Like push-ups, pull-ups are among the best for training the upper body for how to build body at home. It covers all the major upper body muscles, including back, arms, shoulders, and chest. As a beginner, you could do flat pull-ups before pushing yourself towards upright pull-ups. People also prefer Chin-ups to get biceps and building muscles at home. 


6. Squats

You would gain muscles in no time from your house if you could master the squats. Squats training targets legs and back while also working in the core. It does excellent work in building thigh muscles while making your lower back stronger. It is a unique form of exercise and simplifies your queries if you are seeking how to build body at home.  


7. Bodyweight Exercises

It is important to continuously challenge our muscles by increasing the intensity of the training while aiming for how to build body at home. It is the best way to build muscle mass without any weights, similarly to heavy routine in the gym. You could advance your bodyweight training using the below exercises:

  • one-armed push-up
  • pistol squat
  • one-armed chin-up
  • plank
  • l-sit

Such bodybuilding advanced training requires more body tension, which leads to massive strength gain, especially crucial if you want to know more about how to build body at home.


Additional Tips for How to Build Body At Home

We have talked about how to build body at home, which requires no equipment you could try at home. However, to gain muscles, you also need to know more about how it works. Our muscles increase our metabolism rate while reducing the fat stored in our body. We need to work hard to turn our calories into gaining muscles instead of storing fat.  

Below are the additional tips that would help on how to build body at home and to reach your goals at a much rapid pace.

  • A simple exercise routine once in a while won’t help you gain muscles or make you stronger. One must train himself passionately with full dedication.
  • As a beginner, avoid complex exercises since they are more challenging and make you prone to injuries.
  • Take rest between workouts for muscle building. 
  • Our muscles get torn while stressed; hence working all seven days won’t let your muscles recover and grow. 
  • Best is to do exercise only 4-5 days a week.


Home Diet You Could Try For Fast Muscle Gain

No matter your exercise routine, you can’t build a body without a proper diet. To reach your goalson how to build body at home, you require to eat more fresh foods while intaking your required daily calories. A person needs typically 1000 to 1500 calories a day or according to their physical requirement. 

A person requires to take more proteins while training for muscle build-up. Carbohydrates also make an excellent resource for energy after a workout session. Even though carbs are high in calories, a person aiming at how to build body at home must include it in his diet for a more energetic feeling. Eating fats at a sufficient level is essential since there is a relation between fats and testosterone levels. In your diet, add foods rich in omega-3 fatty acids diet, which are the essential fatty acids. 

Here is the list of fresh, calories, and nutrient-rich foods that will help with how to build body at home in no time. 

  • Add carbs like bread, pasta, potatoes, and rice in your diet.
  • Avacado
  • Salads with creamy toppings 
  • Nuts 
  • Peanut butter
  • Fruits


Final Note

These are the essential elements one must know while setting the goals on how to build body at home. Apply these workouts and dieting tips in your day to day life and see the results. Make sure to stay dedicated with patience to achieve the limitless growth in yourself.

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Rucha Joshi, currently managing a team of over 20 content writers at TimesNext is fueled by her passion for creative writing. She is eager to turn information into action. With her hunger for knowledge, she considers herself a forever student and a passionate leader.

Disclaimer: The views, thoughts, and opinions expressed in the article have been curated for our audience and does not warrant a 100% accuracy. All the information mentioned in the article is subject to change according to the changing viewpoints. Feel free to reach us at [email protected] for any change or copyright issues.

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Team Rucha Joshi
Team Rucha Joshi
Rucha Joshi, currently managing a team of over 20 content writers at TimesNext is fueled by her passion for creative writing. She is eager to turn information into action. With her hunger for knowledge, she considers herself a forever student and a passionate leader.

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