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How To Build Muscle Without Weights In 8 Steps

Millions of people workout with hopes of building their muscle mass; however, not everyone has access to a gym or weights. Luckily, there are ways to build muscle without using weights. Here are some exercises that you can do to build muscle without using weights.


Push-ups are done to build your chest, shoulder and back muscles. Your hands should be evenly spread apart and parallel. Lay down on the floor and push up until your arms are straight. You can vary the exercise by elevating your feet or keeping your hands close together.


Crunches build abdominal muscles. Lie flat on your back with your heels close to your butt. With your chin on your chest and your hands behind your head, lift your body slight off the ground while tightening your abs.


Pull ups will build your tricep muscles, back muscles and bicep muscles. Find a bar that allows your body to hang completely extended. This will allow your body to stretch properly. Grab the bar with your fingers facing you and pull up until your chest touches the bar.

Calf raises

To do calf raises, you need to have access to a step. Place your toes on the edge of the step and lift your body with your toes. After that, lower your heel to go below the step. Repeat the process for as many reps that you want. However, you need something to hold on to something to help you keep your balance.


Most people think that running is only for burning fat; however, it also abdominal muscles as well. When you run, pay attention to your posture to make sure you are running properly.

Exercises without weights take longer to improve muscle growth than exercises with weights; however, there are things you can do to improve muscle growth.

Flex hard and hold

This is also called, “Iso-tension.” Iso-tension works to contact muscles and stretch them out. Do iso-tension right before an exercise that works that muscle group.

Use one limb

Doing one-armed push-ups, one-armed chin-ups, and one-legged squats will put more weight on that limb. The more weight will increase muscle growth faster, but it will take twice as long to do a complete exercise because you can only work one limb at a time.

Make your own weight

Next time you do push-ups, try putting heave objects on your back, and the next time you do chin-ups, tie heavy bags to your waist. The added weight will increase muscle growth.

These are just a few exercises and techniques to help you build muscle without using weights. Stick to a dedicated workout routine, and you’ll see results soon.

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