How to Build Muscle at Home: Exercises, Tips, and Example Workouts
Disclaimer: As an Amazon Associate, I earn from qualifying purchases. I also get commissions from other companies for purchases made through links in this post.
Feel the rush of a good workout, and exercising could become one of the great pleasures of your life! Regardless of the equipment you own or the availability of a gym, you can still make some amazing gains right in the comfort of your own home. Effective workouts are plentiful, and this article can help get you going in a great direction toward a workout that will help you build muscle at home.
If you are looking to blast your body and build up some muscle at home, read on for some amazing tips. You could be on your way to a great, new muscular physique in no time!
Can You Build Muscle at Home?
Not only can you build muscle at home, but you can even build muscle at work. It may appear as though a gym may have more options when it comes to equipment for building muscle; however, there are infinite exercises you can perform at home which do not require any equipment or machines, only a little discipline and drive. Some people have found methods at home that are reliable and even fun.
How Can I Build Muscle Naturally at Home?
Strength Training
By performing exercises at home, strength training works towards rebuilding muscle from small tears, repairing, regrowing, and repeating the cycle. There are some tremendous examples of strength training exercises you can do at home that are described below.
Rest
With rebuilding and reforming of the body, rest and rejuvenation become even more critical. It is important to include rest days and adequate sleep to ensure that body functions can occur efficiently.
Healthy Diet
Monitoring calories, protein, fats, etc., can go a long way toward the health and proper development of muscle building. Your body needs plenty of nutrient-dense foods on a daily basis to thrive.
We have a Healthy Transformation Grocery List (affiliate link) you can check out that contains muscle-promoting foods!
Increase Resistance
Over time, exercises should become easier, and when this occurs, it is important to increase the level of intensity to add resistance and increase gains.
Consistency
By following a healthy regimen and some of the aforementioned methods, great progress can occur. It is important to remain consistent to see results. Without a constant following of the process, gains will become inconsistent or even nonexistent.
9 Bodyweight Exercises for Building Muscle at Home
Upper Body
1. Push-Ups
Push-ups are a classic, and they target your chest, shoulders, and triceps.
Instructions:
Start in a plank position by placing your hands on the ground shoulder width apart with your arms straight and your feet together. Your body should form a straight line from your head to your heels.
Slowly lower your body towards the ground by bending your elbows. Keep your body straight, and don't let your hips sag.
Once your chest touches the ground or hovers slightly above it, push your body back up to the starting position by straightening your arms. Exhale as you push up.
Repeat the movement for the desired number of repetitions.
2. Planks
Planks are an awesome core exercise that works to strengthen the upper body as well.
Instructions:
Start in a push-up position.
Lower your body onto your forearms.
Keep your body straight and your core engaged, and hold the position for as long as possible.
3. Burpees
Burpees are a full-body exercise that can help build strength and improve cardiovascular fitness.
Instructions:
Start in a standing position.
Lower your body into a push-up position.
Perform a push-up.
Jump your feet forward to return to a standing position.
Jump up and repeat the movement.
4. Mountain Climbers
Mountain climbers are a great exercise to get your heart rate going and build up the muscles in your legs.
Instructions:
Begin in a high plank position with your hands shoulder-width apart.
Bring one knee in towards your chest.
Quickly switch and bring the other knee in towards your chest.
Continue to alternate quickly as if you're climbing a mountain.
Lower Body
1. Lunges
Lunges are great for targeting your quads and glutes!
Instructions:
Stand up straight with your feet hip-width apart, keeping your upper body straight and your shoulders relaxed.
Take a big step forward with your right foot, keeping your foot flat on the ground. Your knee should be directly above your ankle, and your thigh should be parallel to the ground.
Lower your body by bending your knees until your left knee almost touches the ground.
Keep your upper body straight and your core engaged.
Push yourself back up to the starting position by straightening your right leg and bringing your left foot forward to stand next to your right foot.
Repeat the movement with your left leg.
2. Squats
Squats are one of the most effective compound movements, and they target all the muscles of the lower body.
Instructions:
Stand with your feet hip-width apart with your toes pointed slightly outwards.
Lower your body by bending your knees and pushing your hips back as if you were sitting down in a chair.
Keep your chest up and your core engaged.
Keep lowering your body until your thighs are parallel to the ground or as far down as you can comfortably go.
Push back up to the starting position by straightening your legs and squeezing your glutes.
Repeat for the desired number of reps.
3. Glute Bridge
As the name suggests, the glute bridge targets your glutes.
Instructions:
Lie on your back with your knees bent and your feet flat on the floor, hip-width apart.
Keep your arms at your sides with your palms facing down.
Engage your core muscles by drawing your belly button towards your spine.
Press your heels into the ground to lift your hips towards the ceiling.
Squeeze your glutes at the top of the movement, holding for a few seconds before lowering your hips back down to the ground.
Repeat for your desired number of repetitions.
Abdominals
1. Crunches
Crunches are the all-time classic exercise to work the core!
Instructions:
Lie on your back and plant your feet on the floor, hip-width apart.
Bend your knees and place your arms across your chest.
Focus on your core and breathing while contracting your ab muscles.
Exhale and lift your body while your neck and head remain relaxed.
Inhale and return to the starting position.
Continue for multiple sets of multiple repetitions.
2. Leg Lifts
Leg lifts are a convenient exercise that can be done on any floor, bed, or even the couch!
Instructions:
Lie on your back with your legs straight together.
Tense your abdominals as you bring your feet up towards the ceiling while keeping your legs pressed together.
Lower your legs back down slowly until they’re just a tiny bit above the floor. Hold this position while focusing on your core and breathing.
Repeat this for multiple sets of repetitions.
5 Weighted Exercises for Building Muscle at Home
1. Bench Press
The bench press is a real power-blaster for the pecs and works multiple other upper-body muscles.
Instructions:
While lying down on a flat bench and your feet planted on the floor, grip a barbell with your hands at shoulder-width.
Lift the bar off and hold it above your chest with your arms fully extended and lower the bar down to your chest by bending your elbows.
While the bar is resting on your chest, pause for a second, push back up, and repeat for multiple repetitions.
2. Barbell Back Squat
Squats are a true gift from the workout lords. This exercise targets your core and lower body muscles.
Instructions:
While standing with your feet shoulder-width apart, position the barbell on your shoulders with your hands evenly placed on the bar.
Take a few steps back gently, and ensure your footing is stable and well-planted.
Remember to focus on your core and keep your chest up and back straight while lowering your body by bending at the hips/knees.
Pause briefly at the bottom and slowly push yourself back up to starting position while focusing on your core, chest, and back.
Repeat this movement for multiple sets of repetitions.
3. Conventional Deadlift
Deadlifts are a great movement that targets the core muscles of the lower body: hamstrings, glutes, and even lower back.
Instructions:
While standing with your feet shoulder-width apart, position the barbell on the ground in front of you and step up to the bar while your feet are under the bar and your shins close to it.
While focusing on your core, chest, and back, lift your body while holding the bar in your hands.
Once you are fully upright, pause while breathing and return to the starting position.
Repeat this movement carefully for multiple sets of repetitions.
4. Pull-Ups
Pull-ups use the core strength of your back, shoulders, and arms and are a great functional movement.
Instructions:
Locate a doorway, tree branch, or something similar that you can securely hang from.
Grab a dumbbell and hold it in between your feet for added weight.
While keeping your chest up and shoulders back, pull your body up.
Pause at the top of the movement before letting your arms straighten and returning to the starting position.
5. Military Press
The military press is a great exercise that will blast your shoulders and work some of your back and arms.
Instructions:
While either standing or sitting, place your arms shoulder-width on a barbell.
If necessary, you can do this exercise with dumbbells as well.
Focus on keeping your core strong as you push the bar or dumbbells straight up slowly.
When your arms are fully extended, pause, and return to the starting position.
Repeat this movement carefully for multiple sets of repetitions.
What Cardio Helps You Build Muscle?
Sprinting
Sprinting is an explosive burst of running, either on a track, the road, or a hill. By pushing yourself all out for a specific amount of time, you can improve your oxygen levels and cardiovascular strength.
HIIT
HIIT stands for High-Intensity Interval Training. It is a type of exercise that involves short bursts of intense exercise alternated with periods of recovery or rest.
Stairs
In theory, running up and down flights of stairs are very effective. If you have access to some flights in a building, this can be a powerful method for performing cardio that helps you build muscle.
Sample Muscle-Building Workout Plan
Finding a good workout is a challenge in itself. It is beneficial to research exercises and get a good feel for each. Below is a sample that you could try and modify as needed.
Bodyweight Workout Plan
Day 1: Chest, Triceps, and Shoulders
Push-ups: 4 sets of 12 reps
Cobra Press-ups: 4 sets of 12 reps
Diamond Push-ups: 3 sets of 10 reps
Tricep Dips: 3 sets of 10 reps
Arm Circles: 3 sets of 30 seconds each way
Day 2: Glutes and Hamstrings
Squats: 4 sets of 15 reps
Reverse Lunges: 3 sets of 12 reps
Glute Bridges: 4 sets of 15 reps
Donkey Kicks: 3 sets of 20 reps
Inchworm: 2 sets of 8 reps
Day 3: Back, Biceps, and Abs
Towel Pulldowns: 4 sets of 10 reps
Towel Bicep Curls: 4 sets of 12 reps
Supermans: 3 sets of 15 reps
Crunches: 2 sets of 25 reps
Leg Lifts: 2 sets of 15 reps
Day 4: Quads and Calves
Wall Sit: 3 sets of 45 seconds
Walking Lunges: 3 sets of 20 reps
Box Jumps: 3 sets of 10 reps
Lateral Lunges: 3 sets of 12 reps
Calf Raises: 2 sets of 20 reps
Weighted Workout Plan
Day 1: Chest, Triceps, and Shoulders
Dumbbell Chest Press: 4 sets of 10 reps
Dumbbell Flyes: 3 sets of 12 reps
Lateral Raises: 3 sets of 10 reps
Overhead Shoulder Press: 3 sets of 8 reps
Skull Crushers: 3 sets of 15 reps
Day 2: Glutes and Hamstrings
Romanian Deadlifts: 4 sets of 10 reps
Sumo Squats: 3 sets of 15 reps
Reverse Lunges: 3 sets of 10 reps
Good Mornings: 3 sets of 12 reps
Weighted Glute Bridges: 3 sets of 15 reps
Day 3: Back, Biceps, and Abs
Dumbbell Rows: 3 sets of 10 reps
Reverse Flyes: 3 sets of 12 reps
Hammer Curls: 3 sets of 10 reps
Concentration Curls: 3 sets of 10 reps
Weighted Russian Twists: 2 sets of 30 reps
Day 4: Quads and Calves
Goblet Squats: 4 sets of 12 reps
Weighted Step Ups: 3 sets of 10 reps
Curtsy Lunges: 3 sets of 8 reps
Farmer’s Walk: 3 sets of 20 steps
Weighted Calf Raises: 3 sets of 20 reps
Final Thoughts
Following a good regimen is key to an effective workout. Along with the knowledge-based in this article, you have enough data to get started on a great program. If you need to start slowly, you can begin with push-ups, purchase a set of dumbbells (affiliate link), focus on five reps, ten reps, and 12 reps, and continue.
There are also many supplements you can research that can help you build muscle and maintain a healthy body weight if you would like a bit of assistance in addition to your workout routine. It is important to get adequate rest to allow your body to repair as well!
Frequently Asked Questions
How can I build muscle fast at home?
By following a consistent workout regimen, getting proper rest, and eating a balanced diet, you can build muscle fast at home. It is very important to focus on consistency and find a good, reliable workout routine that works for you.
How can I build muscle without going to the gym?
Yes, by following a regimen that incorporates resistance and movements, along with a good diet and rest, you can build muscle from wherever you can follow a program.
Which food is good for muscle building?
Foods that are higher in protein are good for muscle building. A few examples include egg whites, chicken, salmon, and Greek yogurt.
