Gain Muscle Without Lifting Weights

People often think of weight training when they decide to gain muscle and strength. Because it is the best way to gain muscle, they start using dumbbells and kettlebells.

It is. Research shows that weightlifting is more effective than cardio, high intensity interval training, or other forms of exercise.

Although lifting weights is the best way to build muscle mass, it’s not the only way. These five exercises are great for building muscle.


Bodyweight resistance exercises are the best way to build muscle, even if you don’t have weights. Calisthenics is a fancy name for bodyweight resistance exercise. Many people believe that calisthenics is only for elite gymnasts who can do muscle-ups and flagpoles. However, basic calisthenics exercises are also included in calisthenics. Calisthenics include squats and push-ups as well as lunges, pull-ups, sit-ups, push-ups, and lunges.


Plyometrics are explosive and powerful. Plyometrics can be described as bouncy calisthenics. Jump squats, jump lunges and burpees are all part of the plyometrics category. They can all help build strength and muscle.

Although it requires very little equipment (a TRX, or similar), suspension training is still an easy and portable way of building muscle. You can do hundreds of core and lower body exercises with a suspension trainer. Suspension training can also be a great way to improve stability and core control.

Mountain Biking

Mountain biking is a great way to challenge your legs if you are looking for adventure. Mountain biking is a great way to exercise your quads. While climbing hills on foot can be difficult, it’s much easier to ride a bike. Your overall fitness will be improved by learning tricks like bunny hops and tackling obstacles like rock beds. Get out there and start exploring get stronger — but don’t forget your helmet.

Resistance bands

Resistance bands are similar to a suspension system. They add an additional layer of difficulty to basic bodyweight movements. Resistance bands can be used to increase the difficulty of movements like air squats and mimic barbell or dumbbell movements.

You can use hinging movements like good mornings or Romanian deadlifts by looping a resistance strap under your feet and around the shoulders.

Finally, resistance bands can be used to isolate movements that strengthen specific muscles or groups of muscles, such as front and lateral raises or glute kickbacks.

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