How to build muscle without any gym equipment

Personal/Fitness Training Blog

For some people, going to the gym might be way too expensive or they may struggle with getting there. There are several explanations why some people are not able to get to a gym. Luckily, there are hundreds of ways to build muscle without needing to go to the gym or buy any sort of gym equipment. Here are some of them.

Bodyweight exercises

This is a great way to exercise. By using an individual’s own weight to provide resistance against gravity, these types of exercises can enhance muscle gain, strength, endurance and flexibility. These are very easy home exercises you can do either inside or outside in the garden.

A few of these kinds of exercises include squats, push-ups, lunges, plank and many more. These exercises are great to make use of when you are in need of a strategy that does not involve gym equipment.


One of the most important exercises known to mankind (and womankind!) is having a run in the morning or even a little jog is great for your muscles and your respiratory system. Running also targets most of the muscles in your body which leads to a more lean and ripped muscle look as opposed to just a massive increase in muscle size.


An absolute must-do workout for super muscle gain and endurance, pull-ups are difficult in the beginning. This is because it can be challenging to get used to the pull-up method of training so be careful to not overwork yourself at the start.

Grab a high bar or even a strong branch of a tree to lift yourself up from the ground using your arms and upper body strength. This works your biceps, triceps, lats, chest and upper back muscles.

No equipment? No problem

There are various things laying around the house just asking to be used as a weight, for example using a backpack and putting in some clothes, shoes, rocks etc. Then you may use it to perform arm curls or even holding it in your hands when doing lunges.

Another great example is using a step around the house to work your calves. Stand with your feet next to each other with only the front part of your feet on the edge of the step. Raise and lower your heels. This process lets you work your calf muscles.

After you’ve done this exercise, grab a chair and place yourself with your back against the front of the chair. Put your hands on both sides of the chair and stretch your legs out as far as possible and bend at your waist. Push yourself up to work your arm muscles, mainly the triceps. Do this repeatedly.

Training with gym equipment allows you to strengthen various muscles and you will feel the difference a lot sooner than without it. However, it’s not impossible to gain muscle strength without equipment. Pure determination to train without equipment will give you great results as long as you stay motivated and do these exercises regularly.

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