5 Ways to Strengthen Muscles Without Weights

You don’t need to pump iron to pump up your body. Seriously. Tons of exercises can help you strengthen muscles, lose fat, and increase your endurance all without using weights. Moreover, these moves can be done outside the gym. No need to shell out cash for a pricey membership. Below, find out the best ways to bulk up at home equipment-free. 

Working out sans fancy equipment doesn’t mean sacrificing gains. After all, you already have the best tools in your arsenal: your body and gravity. It’s possible to build and strengthen muscles with bodyweight training. Several studies have shown that bodyweight exercises can stimulate muscle hypertrophy (a.k.a. muscle growth), as long as they are performed with proper form and progressive overload.

Doing bodyweight exercises may be challenging for beginners, but the initial struggle could be a sign that your muscle cells are adapting. When the workout starts to feel easier, take that as your cue to add more repetitions, cut down on rest time, and try out other moves. For example, if you’ve been focusing primarily on bodyweight back exercises, consider throwing in some bicep curls and tricep dips to target additional muscle groups.

Several bodyweight exercises worth adding to your workout plan include:

Incline push-ups

Wide press-ups

Pistol squats

Walking lunges

Overhead crunches

If you can’t use weights due to injuries or joint pain, hit the floor for a round of isometrics. This type of exercise focuses on holding a static position to contract the muscles without actually moving the joints. The sustained muscle contraction not only builds strength but also improves how you move in your daily life.

Isometrics can be easily added to your existing workout. Think about pausing your push-up when your chest is an inch above the ground for three to five seconds. You can also do the following:

Wall sits

Planks

Squat holds

Hip bridges

V sits

Muscles work harder and grow bigger when there’s tension. Contrary to popular belief, weight training is not the sole method to create this tension. Resistance band exercises can challenge your muscles in a different, yet just as effective, manner.

One of the unique advantages of resistance band exercises is their ability to stabilize muscles that may not be activated with traditional weight training. This is because they require greater control and balance. The farther you stretch the band, the more it resists you. You’ll have to squeeze your muscles even harder every time with each repetition.

Technically, you can mix up almost any exercise with resistance bands. If you’re not sure where to begin, try these moves:

Russian twists

Hammer curls

Bent-over rows

Pull-downs

Horizontal wood chops

No, Pilates is not just for the girls. Big-name athletes like LeBron James and Cristiano Ronaldo swear by this body-quaking exercise.

Pilates activates the core muscles – like the abdominals, lower back, hips, and glutes – through controlled movements and precise alignment. When done correctly, it can strengthen muscles and tone your physique. It also helps improve posture and coordination while reducing the risk of injury.

Pilates is usually performed on specialized machines such as a reformer, Cadillac, or Pilates chair. Luckily, you can also bust out these Pilates moves without equipment:

Back extensions

Crisscrosses

Chest expansions

Supine twists

Pelvic curls

The biggest misconception about yoga is that it’s more of a relaxation technique than a workout. True, it can reduce stress and train you to stay present. But know that there’s more than one style of yoga, each offering unique physical challenges and benefits.

Spend 15 minutes doing Vinyasa or power yoga, and you’ll likely sweat and tremble. These fast-paced sequences increase your heart rate like cardio exercises do. The poses are meant to work your muscles hard, even though you’re moving at a low intensity.

Yoga is generally safe for everyone, regardless of fitness level. But if it’s your first time doing it, you may want to start with these beginner-friendly poses:

Crescent lunge

Downward-facing dog

Chair pose

Side plank

Warrior I and II

As with any other type of workout, you should never skip rest days. Let your muscles heal so they can grow back stronger. You should also freshen up your body after your training. Wash your hair with CLEAR Cool Sport Menthol Anti-Dandruff Shampoo for Men to prevent and get rid of flakes. Then, wash your face with POND'S Men Facial Wash Acne Solution. It has Lock & Clear technology that unclogs pores, controls oil, and helps get rid of acne-causing bacteria.

Whether you’re a newbie or a seasoned pro, sometimes you just feel like dropping down the weights. On those days, do these exercises to strengthen muscles and help you stay fit. When you’re ready to pick up the weights again, these movements can complement your training program.