How To Build Muscle Without Weights In 8 Steps

Millions of people exercise in the hope of building muscle mass. However, not everyone can afford a gym or weights. There are many ways to build muscle without weights. These are some exercises you can use to build muscle without the need for weight loss.


Push-ups can be used to strengthen your back, chest and shoulder muscles. Your hands should be equally spaced apart and parallel. Push up to straighten your arms. Alternate the exercise by elevating or keeping your hands together.


Crunches strengthen abdominal muscles. Lay flat on your back, with your heels in front of your butt. Keep your chin up and your hands behind you head. Tighten your abdominals by lifting your body slightly off the ground.


Pull-ups will strengthen your back, tricep and bicep muscles. You should find a bar that allows you to hang fully extended. This will allow you to stretch properly. Hold the bar by your fingertips and extend your arms outwards until your chest touches it.

Calf raises

Calf raises require you to have access to a ladder. Your toes should be on the edge of the step. Next, lift your body by lifting your toes off the ground. Lower your heel so that it is below the step. You can do this for as many times as you like. To keep your balance, however, you will need to have something to hold onto.


Running is often thought of as a way to lose fat. However, running can also be beneficial for your abdominal muscles. To ensure you are running correctly, you need to pay attention to how you hold your body.

It takes longer for exercises without weights to increase muscle growth than for those with weights. However, there are some things you can do to help improve your muscle growth.

Flex hard, hold

This is also known as “Isotension”. It works by contacting muscles and stretching them. Iso-tension should be performed before any exercise that targets that particular muscle group.

Use one limb

One-arm push-ups and one-armed chins-ups are more effective than one-legged squats. Although more weight will accelerate muscle growth, it will take twice the time to complete a full exercise since you can only do one limb at once.

You can make your own weight

Try putting some heavy objects on the back of your push-ups next time. Then, when you do chin-ups again, tie heavy bags around your waist. Muscle growth will be accelerated by gaining weight.

These are just some of the many techniques that can help you build muscle, without having to use weights. You’ll soon see results if you stick to a specific workout program.

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