How Can I Build Muscle Without Going to the Gym

You can try other options to build muscle. For instance, body-weight exercises can be an effective way to strengthen your muscles, especially if you're a beginner.^[1] If you just don't want to buy weights or go to the gym, you can also substitute household items for standard weights in your weight-training exercises. However, weight exercises are not the only way to bulk up. Doing plyometric and calisthenic exercises over time can also help you create muscle.

1. 1

   Work out a routine that rotates among strength-training exercises. When you're not using weights, your body becomes the "weight" that you use to build muscle. For instance, a pushup, where you're pushing your body off the floor, uses your body's weight to build muscle. However, you can't just stick with 1 exercise. You need to rotate through exercises to build up muscle across your body.^[2]

   • Try exercises like squats, handstand pushups, pull-ups, dips, and body rows.
   • You can also try things like sit-ups and 1-armed handstands up against a wall for balance.
   • It can help to rotate through types of exercises. For instance, on your first round, do body weight squats, standard pushups, alternating lunges, and side planks. On the next round, try squat jumps, pause pushups, split-squat jumps, and front planks.^[3]

2. 2

   Alternate between limbs. Many exercises call for you to use both arms or both legs at once. However, if you only use 1 at a time, you work the muscles in that limb harder, helping you build up muscle. Alternate which limb you use on exercises that use both, such as doing pushups with just your left arm and then just your right arm.^[4]

   • To mix things up, try a push up with your feet close together. If that's easy for you, try lifting one foot off the floor for your pushups. Alternate so you perform the exercise equally on each leg.
   • If you try one-arm pushups, attempt to hold the other arm behind your back. If you're ready for an added challenge, place the free hand forward or out to the side. Again, perform any one-sided exercises equally. There are tons of way to vary your pushups to increase their difficulty.

3. 3

   Increase the difficulty. When you're doing a body weight exercise, push until you can't do another rep. However, once you're able to do 15 reps each time, it's time to move up to a more difficult exercise. More difficult exercises challenge your muscles more than repeating a less difficult exercise over and over.^[5]

   • For instance, maybe you start off doing wall pushups because you're not quite ready for floor pushups. Once you get the hang of those, try doing pushups from your knees, and eventually move on to typical pushups.
   • Once that seems easy, try pushups with an arm or foot raised to increase difficulty.

4. 4

   Workout at least 3 times a week. If you want to build muscle, try setting a schedule of Monday, Wednesday, and Friday for workouts. When doing exercises, aim for 5 to 12 reps per set to build muscle. Aim for working through each exercise until you're just short of the most you can give. You don't want to go all out because that can hurt your muscles. However, you do want to push yourself each time.^[6]

   • You can try rotating through the 4 types of exercises 3 times, so you hit 12 different exercises. Do each exercise for 30 seconds each and then rest for 30 seconds. Do all 12 exercises again, repeating 3 to 5 times.
   • Change up the speed of an exercise to work your muscles in a different way. For example, perform a squat by lowering yourself slowly for a count of 6 and then burst up to standing. Explosive muscle contractions work your body differently than slow and steady movements. This is a great way to add variety and intensity to your workout.
   • Body-weight exercises can get you far, but you may eventually need to start using weights so your workouts are more challenging.^[7]

1. 1

   Tighten your core. When you're doing cardiovascular exercise, make sure you are tightening your core muscles, as if bracing for a punch. That will help you strengthen muscle throughout your core. This will help build your muscle fibers for endurance.

2. 2

   Run your way to muscles. You don't have to lift weights to gain muscle. For instance, walking or running every day can help you build muscle in your legs, core, and arms. It can also burn fat to make your muscles more visible.

   • Start out with sessions that are 30 to 45 minutes long 3 to 5 times a week. Alternate between quicker runs and slower, longer runs for the best results.^[8]

3. 3

   Try swimming. Swimming is a great full-body workout, so you're going to gain some muscle while doing this exercise. Try swimming 30 to 45 minutes most days of the week to start building muscles throughout your body.

   • Start slower and build up over time. For instance, you might start with 15-minute sessions if you're very out of shape. Add 5 to 10 minutes to the session each week to slowly increase over time.

4. 4

   Choose other exercises based on your preferences. Most endurance exercises will help you build muscles. Try cycling, for instance, or cross-country skiing. Rowing is also a good choice. Exercise for at least 30 minutes most days of the week to help build muscle and endurance.

1. 1

   Fill containers with liquids. Liquids are relatively heavy, so you can use anything with liquid for a weight. For instance, you can use milk jugs filled with water, laundry detergent bottles, or water bottles as weights with your workout.^[9]

2. 2

   Lift with your kids. A silly, fun way to add weight to your workouts is to goof around with your kids while working out. If you're doing squats, for instance, give your kid a piggy-back ride while doing it. Of course, make sure you're being safe and have a good hold on your kid. Your kid will love it! You could even do pushups with your kid on your back.^[10]

3. 3

   Pick up some canned food. You can also use a can of food for weight-lifting. Just grab a can in each hand and continue on with your exercises as you normally do. These can add a pound or 2 to your strength training.^[11]

4. 4

   Put on weighted clothing. Another way to increase your weight while you're working out is to use weighted clothing. For instance, you can use weighted vests, a backpack loaded with potatoes, or weighted ankle straps. The added weight provides more resistance, helping you build muscle.^[12]

1. 1

   Increase the amount of (healthy) foods you're eating. It's difficult to build muscle without adding more calories to your diet. Rather than consuming excess calories indiscriminately, try to eat more protein and vegetables. Switching from refined carbohydrates to simple ones, such as fruit, can also be helpful.^[13]

2. 2

   Sleep your way to muscles. Make sure you're getting your 8 to 10 hours of sleep each night. Sleep helps with muscle recovery, and it gives you the energy to power through your exercises. Try eating right before bed, though, to help encourage muscle growth.^[14]

3. 3

   Drink at least 8 to 12 cups (1.9 to 2.8 l) of water a day. Water is essential to your muscles. It allows you to move and flex your muscles, and it carries needed nutrients to your muscles. You should be drinking at least 8 to 12 cups (1.9 to 2.8 l) of water a day, but you'll likely need more if you are exercising regularly or live in a dry or hot climate.^[15]

Sample Exercises

Add New Question

• Question

  Do push ups help build muscle?

  

  This answer was written by one of our trained team of researchers who validated it for accuracy and comprehensiveness.

  

  wikiHow Staff Editor

  Staff Answer

  Yes, you will build muscle by doing push ups. However, in order to continue to gain muscle you will need to do more difficult push up variations or, in general, you will want to do assorted other exercises to engage your other muscle groups as well.

• Question

  What are the best bodyweight exercises?

  

  This answer was written by one of our trained team of researchers who validated it for accuracy and comprehensiveness.

  

  wikiHow Staff Editor

  Staff Answer

  If you're just getting started with bodyweight exercises, try out squats and see if you can work your way up to a single-legged squat (also known as a pistol squat), it may take you some time. Pull ups, dips, push ups and rows are four more important exercises that together cover much of your upper body muscles. Try planks, reverse planks and other plank variations for abdominal work. If you can do all of these exercises well, you should look into learning more advanced techniques, such as handstand push ups.

• Question

  Can you build muscle mass with bodyweight exercises?

  

  This answer was written by one of our trained team of researchers who validated it for accuracy and comprehensiveness.

  

  wikiHow Staff Editor

  Staff Answer

  Yes, certainly, but the approach is a little different. Instead of simply adding on more weight as you progress, when doing bodyweight exercises you must progress to a more difficult exercise that requires more muscle strength. You can look up progressively more difficult exercises for different muscle groups and start at the hardest exercise you can still do with good form. These exercises also have the advantage that they tend to work more muscles at once than do comparable exercises with weights.

• Question

  What is it called when you exercise without weights?

  

  This answer was written by one of our trained team of researchers who validated it for accuracy and comprehensiveness.

  

  wikiHow Staff Editor

  Staff Answer

  Usually you'd just call this bodyweight exercises, but you might also call it calisthenics or gymnastic exercises, depending on what specific kind of training you are doing. In addition many cardio exercises like running, swimming or biking do not use weights either.

• Question

  Should I have a relax day where I don't work out at all?

  

  Yes, you should have a rest day in between workout days to all your muscles time to recover and grow. Or, if you're working a completely different set of muscles on alternate days, take at least one rest day per week. You can incorporate light stretching, active recovery (like a moderate flow yoga), and/or foam rolling on rest days.

• Question

  How long does it usually take to gain visible muscles?

  

  It depends on your workout plan and your body type. It usually takes a few months if you work hard enough.

• Question

  What is wrong when my muscles start hurting?

  

  It's likely that nothing is wrong. Muscle soreness is a very normal part of working out, especially if you're new to it. If your muscles are hurting beyond normal soreness, then you may have injured yourself, so you should rest the affected muscle for at least 3-4 days.

• Question

  Can I eat a high calorie diet while building muscle?

  

  You could, especially if you don't mind adding fat with muscle.

• Question

  How do I fulfill my daily calcium intake?

  

  Mahesh Umrekar

  Community Answer

  The human body needs calcium to build and maintain strong bones. It is possible to get sufficient amounts through your diet. Foods that contain it include dairy products, certain leafy greens, nuts, beans and tofu. To absorb calcium into your body, you should have vitamin D3, which is freely available from sunlight.

• Question

  I am a very skinny dude, so how do I get my muscle to grow?

  

  You need to work them. Also eating a high protein diet will help. Unfortunately some people have natural slender bodies, that they can't gain weight or muscle mass no matter how much they eat or exercise. Just keep working at it. Seeing a personal trainer, doctor or nutritionist may also help.

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Article SummaryX

Even if you don't have weights at home, you can still gain muscle with some simple strength-training exercises. Do some pushups, squats, sit-ups, lunges, and planks, which exercise muscles in your arms, legs, and torso. Start off with a few repetitions a session. Then, gradually increase your repetitions over a few weeks. Aim to workout at least 3 times a week to increase your muscle mass. You can also build muscle from certain cardio exercises, like swimming, cycling, and rowing. These target your core, arm, and leg muscles. While you're working out, eat some extra protein and vegetables to account for all the calories you'll be burning! For more tips from our Personal Training co-author, including how to use everyday items as weights, read on!

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How Can I Build Muscle Without Going to the Gym

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