How to build muscle without weights

Whenever people talk about building muscle, the first thing they say is “you’ve got to lift heavy weights.” And while lifting weights regularly and consistently will of course, help you build that sought after muscle, it isn’t the only way you can do it.

If you don’t have access to a gym or any at-home weights, here’s how to build muscle without them.


Bodyweight exercise can help you build muscle. You just have to train consistently and push yourself to go further each and every session. 


Regular running promotes the formation of lean muscle mass as well as helping with any fat loss you need to achieve. Running consistently will improve your overall fitness and will give you a strong basis to start doing the bodyweight exercises below…


Push-ups are an effective and efficient way to build muscles in your upper body, targeting your shoulders, back and arms. If you’re not strong enough to do a solid 10 pushups in one go, strat by putting your knees on the floor and when you get stronger, you can move onto the standard push up form.


Crunches something you can easily do at home and they help you build muscle mass in and around the waist. Crunches are incredibly effective in strengthening the abdominal muscles and your overall core muscle group. Start with 10 crunches per day and increase the amount every day.


We love squats. They’re just one of the best exercises you can do as they target so many different areas at once. Squats hit your legs, bum, back and core – what’s not to love?


Building muscle isn’t only about the exercise that you do. What you’re putting in your body to fuel it is just as important, if not more.

Increase your protein

Proteins are the main source of building muscles in our body so naturally, you want to be increasing your protein levels if your end goal is muscle gain. The amino acids in protein help to heal torn muscle and restore cells in the body so they are vital. You should eat protein in every single meal you consume, even snacks. 

Carbs and fats are important too

Carbs are a good source of restoring energy back to our body by increasing the glycogen to the standard levels and help you perform during your workouts. If you need to increase your calorie intake (usually something you do when building muscle) healthy fats are a great way of doing that.

Muscle gain meal plans

Our muscle gain meal plans are a great way of getting in your calories and nutrients for building muscle without having to do any of the work yourself. That way, you can focus on the exercise portion of your muscle journey and let us do all the cooking or you. Our muscle gain plans contain bigger, balanced meals for when you are training hard and need the extra energy for active days.