How To Build Muscle At Home

Building muscles at home that are worth flaunting may sound like a lot of work. But in reality, it is achievable within a short while with the combination of right diet, and appropriate workout regime.

The best part is that you do not need to sign up for expensive gym memberships, if you would rather work out in the comfort of your home.

Contrary to popular notions, building muscle is not only for bodybuilders trying to achieve a beefed up look to win competitions.

How To Build Muscle At Home

Gaining muscle mass offers a host of health benefits for people, irrespective of body type, gender, or age.

In fact, after the age of 30, your lean muscle mass starts reducing, and one of the best ways to fight this is to perform regular physical training aimed at building muscle mass all over your body.

How You Can Build Muscle At Home

Strength Training

Most experts will tell you that regular and high frequency strength/resistance training is the key to building and maintaining muscles.

In strength training, your muscles are overloaded so that they adapt and gradually increase in size.

It is understandable if you are just starting out and do not want to invest in gym equipment already.

The good news is that there are plenty of exercises that you can do at home to build muscle without any equipment.

And if you do feel the need of equipment to push your muscles as you get comfortable with the workout, simple things like filled water bottles, sandbags, heavy books, and even a partner can help.

You can also increase the range of your exercises by using resistance bands.

Another excellent way is to use your bodyweight to provide resistance to the muscles and thus, make them stronger.

Known as ‘progressive overloading,’ this form of training is similar to using weights at the gym, but without having to use any equipment.

These overloads or demands on the body are gradually increased to continue challenging your muscles.

Effective bodyweight exercises to build muscle include:


These help build muscles on your upper body and can enhance the biceps and triceps. Plus, all you need is the floor of your home.


Although more difficult to do, pull-ups are excellent for building toned muscles on your shoulders, back, chest, and arms. Just fix a sturdy rod at a desirable height that you can dangle from.


Build overall strength, and work specifically on the muscles of your legs and back with squats. You can add dumbbells to your routine as you progress.


Excellent for those enviable abdominal muscles, crunches are highly effective for strength training without weights.

See also: 15 Cardio Workouts For Abs

Protein-rich Diet

More protein is the way to go when you want a diet that is best suited to building strong muscles.

This is because proteins get converted into amino acids, which are responsible for restoring cells and healing muscles.

Lean meat, fish, legumes, and nuts are a few excellent sources of protein.

Casein protein, found in Greek yogurt, cottage cheese, and milk, is also effective for when you are trying to build muscle fast.

Consuming casein protein just before bed can enhance post-workout recovery.

Having a surplus of calories in your body is recommended. Healthy carbohydrates and fats provide energy to your muscles, helping you get the most out of your workouts.

Adequate Sleep

It is easy to underestimate the importance of adequate rest and sleep when you are focused on working out, but this is vital for maintaining strong and healthy muscles.

And it is perhaps the easiest (and most comfortable) way to boost your muscle building at home.

According to studies, sleeping less than required is responsible for a drastic reduction of testosterone, which is the hormone required for muscle growth in the body.

It is recommended that you get a good 7 to 9 hours of sleep per night to facilitate muscle growth.

Muscle Building Tips for Home

If you are new to muscle building, it is always best to consult a physician to check for any existing health problems such as issues in the joints or heart, diabetes, high blood pressure, etc.

If you do suffer from a health issue, take the help of a qualified physical trainer to tailor an appropriate workout routine.

Start Off Slow

Start off slow, and remember that it is important to take at least a day off between workouts, in case you plan to do intense workouts more than once in week.

Warm Up

Before you start training, always spend a few minutes warming up. Jogging on the spot, moving and stretching the various muscles in your body, etc. will do the trick.

Once you have finished working out, do not forget to stretch.

Proper Breathing

Breathing the correct way is vital during exercises to supply your muscles with oxygen and exhale harmful gases like carbon dioxide.

It can also prevent the risk of internal injuries during high-frequency training.

Remember to exhale as you push, pull, or lift during resistance training and inhale deep as you return to the starting position of the exercise.

Start Building Muscle At Home Today

Training at home is not an excuse for lack of progress when it comes to muscle building. As with any other form of exercising, consistency is key.

As a beginner, you should aim at getting in at least three full-body routines every week. Once you get more advanced, you can switch to separate upper and lower body workouts.

Ensure that you are taking at least one day off every week so your body can rest.

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