Many defaults to cardio or random YouTube workouts, not realizing that strategic bodyweight exercises can effectively build muscle.
Read on to discover how to build real strength and muscle definition right in your living room.
While these workouts have benefits, they don’t always prioritize muscle growth.
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That’s where bodyweight strength training comes in.
It’s accessible, effective, and removes barriers like equipment costs or gym intimidation.
These seven movements providea full-body strength workoutand can be progressively overloaded to keep you getting stronger.
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Make it easier:Drop to your knees or elevate your hands on a bench.
Make it harder:Do decline push-ups or add a weight vest.
Make it easier:Use a chair or box for support.
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Make it easier:Bend your knees for support.
Make it harder:Add a slow eccentric (lower down slowly) or pulse at the bottom.
Make it easier:Lower your knees to the ground or elevate your hands on a bench.
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Make it harder:Add shoulder taps, leg lifts, or a weighted plank.
Make it harder:Slow the eccentric phase, pause at the bottom, or elevate the front foot.
Hip Thrusts
Why it builds muscle:Targets theglutes and hamstrings, essential for lower-body strength.
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Make it easier:Do glute bridges on the ground.
Make it harder:Pause at the top or do single-leg thrusts.
This schedule allows for recovery while leaving room for activities like walking, cycling, yoga, or sports.
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Rest 1-2 minutes between sets.
How Nutrition Supports Muscle Growth
Training is just one part of the equationmuscle growth requires proper nutrition.
When it comes to building muscle, it’s not just about the workouts.
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In order for muscles to grow, it’s crucial that you ensure you are eating enough protein.
Aim to eat 30 40g of protein at each meal.
This looks like 4 5 ounces of lean protein.
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What Results Can You Expect in 2-3 Months?
Consistency and commitment are key if you are serious about building muscle.
Some bands and dumbbells will do the trick!
My biggest piece of advice is stick with it, even when you don’t see changes.
Do as many reps as it’s possible for you to, while maintaining your good form.
