Build Muscle Without Weights

Not everyone has the time or resources to workout in a gym. At the same time, it is not always possible to invest in a home gym. Thankfully, there are some very effective exercises which can help a person build muscle without weights as well. When we talk about building muscle without weights, it does not mean we are not using any weight at all. You will be using your own body weight which can provide you a lot of resistance when you exercise.

There is an advantage of building muscle without weights. You will avoid injuries which are often caused due to lifting weights. If you are short of time, it is possible to shift between exercises without having to keep changing weights. This will also provide a cardiovascular benefit, as the rest time between exercises will reduce and you will be able to train more efficiently.

Building Muscles Without Weights

You can make use of a resistance band, which is a good substitute for weights. These bands force you to make use of your body weight and resistance, and come in various shapes and sizes. These resistance bands enable you to effectively workout the whole muscle range and burn calories efficiently as well. You will, however, have to be a little imaginative when using resistance bands to be able to cover all the exercises properly.

Push Ups
This exercise helps you build and tone your chest, shoulders and arm muscles. To do these push ups, lie with your face facing the floor and your toes curled under. Slowly start lifting your chest, stomach and thighs off the floor and lift all your weight on your arms and your feet. Then slowly come down, but do not touch the floor. This is one repetition. You will need to do at least 12 to 15 repetitions of this exercise. If you find it very difficult with all your body weight, you can choose to cross your legs at the knee and then do the push ups. Once you have gained the strength to do the normal push ups, you can stop doing them with your legs crossed at the knees.

Pull Ups
This is another exercise for muscle building of back and arm muscles. You will need a doorway pull up bar or any other surface, where you can hang from. Hang on the bar, tighten the core muscles and slowly lift yourself, so that your chest is raised above the bar. Slowly come down to repeat the exercise as many times as possible, or a minimum of ten repetitions.

Squats
To build the muscles of thighs and legs without weights, this is a wonderful exercise. When you are doing this exercise, an important point you will have to take care of is that your knees do not cross your toes, or you will injure yourself. Stand upright with shoulder width distance between your feet and place your hands behind your head. Slowly lower your torso, as though you were to sit on a chair, but keep your heels pressed on the floor and your tail bone tucked in. Go down till your thighs are parallel to the floor. When you are returning to the starting position, squeeze your glutes.

Lunges
This is also a leg and thigh exercise. Stand upright and place your right foot in front of you. Place your hands behind your neck. Slowly lower yourself till the right thigh is parallel to the floor and the knee of the left leg is about to touch the floor. Return to the starting position. You will need to do 12 to 15 repetitions on the right leg, then change your leg and repeat.

Calf Raises
This is a simple exercise which will help you to build your calf muscles without weights. Stand on a step of a staircase. Let your heels hang off the step. Slowly rise up on your toes and then come back to the starting position, but this time, try to put all your weight on your heels. Repeat this exercise 12 to 15 times as well.

Crunches
This is another exercise that will help you to build muscle without weights. Lie on the floor to do this abdominal exercise. Keep your knees bent and feet flat on the floor. Support your neck with your hands. Raise your chest till you feel a contraction on your upper abs. Return to the starting position and repeat the exercise. Start off with 1 set of 15 repetitions and you can gradually increase the number of sets.

Leg Raises
This is a wonderful lower abs exercise. Lie on the floor and place your hands on either side of the body. Slowly lift your feet off the floor, till they make a 45 degrees angle with the floor. Lower your legs, but they should not touch the floor and raise them up again. You will need to start off with 1 set of 15 repetitions and then increase the number of sets.

These are just some of the exercises which can be used to build muscle without weights. Like previously mentioned, you can also make use of resistance bands. If you have a stability ball, it can also be used to exercise without weights.