Building muscle at home is simple with some creativity. It does not need any complexe gym equipment. You don’t have time to go to the gym? Using your body weight or some dumbbells you can gain muscle in few weeks and only at home. In this article we will cover all the aspects of how to build muscle at home without and with equipment.

In addition to muscle building exercises, your workout routine should include also strength exercises and cardio.

How often should you workout? Well, that depends on your free time and your availability and also on your training level. According to a study published in 2023 in the European Journal of Applied Physiology the minimum is 3 times per week and the best frequency is 5 times per week.

As a beginner you can start with all body sessions (1 hour per session) 2 or 3 times per week.

The plan can be like this:

Muscle building at home: Fitness Equipement

To do some workout at home you will need some basic equipment:

• Confortable training clothes
• Yoga mat
• Dumbbells: You can replace them with water or milk bottle, or even a heavy book.

Body weight exercises

Upper body

Chest exercises

– Push-ups

The push-up is one of the most efficient and used body weight exercise to gain muscle. It mostly aims the chest and triceps muscles but it also gives a workout to your shoulders, lower back and lower body.

How to perform: Lie face down and place your hands on the floor a little bit wider that your shoulders. Pushup until your arms are fully extended. Your legs must be also fully extended and only your hands and your toes should be touching the floor. Slowly lower your body until chest almost touches the floor and push up to slowly get back to your position. Then repeat.

• Sets/Reps: 3 to 5 sets of 6 to 12 reps

There is many variations of the push ups, as a beginner you can start with wall push-ups or knee push-ups.

– Burpee

This exercise is an explosive on, working at the same time your chest, core, arms, back, glutes, and legs. It is also a cardio exercise.

How to perform: From a standing position lower your body into squat position then put your hands on the floor (a little bit wider than your feet). Jump feet back into plank position, do one push-up, once you get back to the plank position, jump your legs back into squat position, then jump up explosively with your hands up. Repeat.

• Sets/Reps: 6 per minute for 10 min with 30 seconds stop between each set.

– Incline push-ups

An incline pushup is an elevated form of a traditional pushup. Your upper body is elevated with an exercise box, bed edge or other piece of equipment available at home. The key to this variety of pushups is to make sure that your body is in a straight line while during the exercise.

How to perform: Stand in front of your exercise box or your bed then bend down and place your hands on the edge of it (The space between your hands should be slightly wider than your shoulder’s width). Step your body back into plank position (Inclined plank position). Make sure that your body is in a straight line. Slowly lower your body toward the box then slowly push to bring your body back into a straight line. Repeat.

• Sets/Reps: 3 to 5 sets of 6 to 12 reps

– Crunch and reverse crunch

This exercise targets only the abdominal muscles. It is one of the best abs workout, it targets not only your abs but also your oblique muscles, the sides of your trunk, your pelvis muscles, lower back and your hips.

How to perform:

• Lie down on your back (On a yoga mat). Bend your knees and plant your feet on the floor (The space between your feet should be equal to your hip-width). Place your arms across your chest. Contract your abs and inhale.
• Lift your upper body while exhaling. Keep your head and your neck relaxed.
• Inhale and return to the starting position.

The second variety of crunch is reverse crunch. Try this variety once you master the normal crunch exercise.

How to perform: Lie down on your back with your arms on the floor palms facing down. Bend your knees. Bring them towards your chest and role your pelvis to raise your hips from the floor. At the top, squeeze and slowly lower your legs to return to the initial position. Your legs should stay bent all the time during the exercise.

For safety:

• The movement should not come from your neck and your head. Use your core to raise your upper body.
• Move slowly and in a controlled movement

Sets/Reps: 3 to 4 sets of 15 to 20 reps

– Plank

Planks are a great exercise to work your entire core. You can easily master this exercise and it does not need any equipment.

How to perform: Get in push-up position but this time, instead of placing your palms on the floor rest on your forearms. Tighten your gluts and straighten your spine (Don’t lock or hyper-extend your knees). Look at a spot on the floor about 30 cm ( about a foot) in front of your hands. Hold this position for one minute. Rest for 30 seconds and repeat.

Sets/Reps: 3 to 4 sets of 1 minute holding

Arms exercises

– Triceps dip

For this exercise you will need a chair, a box, a bench or a staircase. This workout not only targets your triceps but also your pecs.

How to perform: The starting position is seated on a chair, a bench or a step. Grab the edge of the chair with your hands in each side of your hips. Lift your self up and slide forward utile a hovering position beyond the edge of the chair. Then extend your legs almost straight. Now slowly lower your body toward the floor until your elbows are in the same line with your shoulders. After that, using your hands, push your self to raise your back up until your arms are straight again.

Sets/Reps: 3 to 5 sets of 6 to 12 reps

– Arms circles exercise

This is a great body weight exercise to incorporate at the beginning of an upper body workout to prevent injuries and prepare your body for strength training.

How to perform: Stand straight with your feet shoulder-width apart. Raise your arms and extend them to the sides. After that slowly rotate your arms forward in small circles. Once you complete a set rotate in the opposite direction (Backward).

Sets/Reps: 3 to 5 sets of 10 to 20 reps

Lower body exercices

Legs exercises

– Step up

For this exercise you can use a box or a staircase. This is a simple beginner exercise for legs, it targets quads, glutes, and hamstrings.

How to perform: Go to the stairs or place a sturdy box in front of you. Step up on the first stair or on the box with your right foot, then your left foot. After that, reverse, step back down with your right foot, then your left one. Repeat. You can switch the leg you start with each time. For more difficulty, when you take the second step, you can raise your knee toward your chest.

Sets/Reps: 3 to 5 sets of 10 to 20 reps each side

– Lunge

Classic lunge is an exercises that strengthens your quads, glutes and hamstrings. Also there is many variations of lunge as Clock lunge, Walking lunge or Reverse lunge

How to perform: Start from a standing position, take one big step forward with your right leg. Lower your body until your back leg knee almost touches the floor and the upper thigh of the front leg is almost parallel to the floor. Raise up by pressing with the heel of your right foot (Front leg). Repeat with the left leg.

Sets/Reps: 3 to 4 sets of 10 to 20 reps each side

– Squat

One of the most popular leg exercises, it is done with weightlifters, but it also can be done with body weight only. And it can give big results if done correctly.

How to perform: Start from a standing position, feet slightly wider than your shoulders. With palms facing down, extend your arms in front of you. Look ahead and slightly push your hips back. Keep you shoulders upright and your back straight. Squat as low as you can then, using your heels, push upward explosively.

Sets/Reps: 3 to 4 sets of 10 to 20 reps

– Bulgarian split squat

This is one of the variations of squat. To do this exercise you will need a box or a chair. In this squat variation you will work each leg apart.

How to perform: Stand 2 to 4 feet in front of the chair or the box facing away. Rest one leg on the chair (Or box) laces facing down. Make sure that your feet is in line with your hips. Lower your body until the knee of your back leg almost touches the floor. The other knee most be at a right angle. Return to starting position by pushing up with your front foot. Repeat for each leg.

Sets/Reps: 3 to 4 sets of 6 to 12 reps each leg

Exercises with dumbbells

When you gain more strength and experience with body weight exercices, you can move to weighted exercises. let’s see how to build muscle at home with dumbbells

Upper body

Chest exercices

– Chest press

The chest press exercises targets primarily your pectorals and deltoids but it works also your shoulders and triceps. You will need dumbbells to do this exercise. Choose dumbbells weight according to your training level.

How to perform: Lie down facing up on a yoga mat (On the floor) or on a bench. Bend your knees and put your feet flat on the floor. Hold the dumbbells at the level of your shoulders. Press the dumbbells straight up. Then lower the dumbbells slowly in a controlled movement. Repeat.

Sets/Reps: 3 to 4 sets of 10 to 12 reps

– Lying dumbbell fly

This exercise can be done on the floor r on a bench. It targets your pectorals, deltoids, and biceps.

How to perform: Lie down facing up on a yoga mat (On the floor) or on a bench. Bend your knees and put your feet flat on the floor. Hold the dumbbells above your chest with palms facing each other. Lower the dumbbells slowly in a controlled arc movement to your sides. Make sure to bend your elbow slightly during the movement. While keeping your elbows at the same bend angle, raise up the dumbbells to the initial position above your chest. Repeat.

Sets/Reps: 3 to 4 sets of 10 to 12 reps

– Pullover

This dumbbell exercise can be done on a bench, on the floor or on a stability ball for extra difficulty. It helps to build pecs, abs and lats. It is a very efficient exercise.

How to perform: Lie down facing up on a yoga mat (On the floor) or on a bench. Bend your knees and put your feet flat on the floor. Hold one dumbbell with both hands above your chest. Extend slowly the dumbbell overhead with elbows slightly bent. Then bring it back to the initial position in a nice and controlled movement. Repeat.

For security make sure to start this exercise with a low enough weight that you can easily manage and control to avoid dropping the dumbbell on your chest or on your head!

Sets/Reps: 3 to 4 sets of 10 to 12 reps

Arms exercises

– Biceps curl

This is the most famous exercise for building biceps muscles.

How to perform: While standing, hold the dumbbells in your hands with arms at your sides. Slightly bend your elbows. Slowly bring the dumbbells up towards your shoulders util palms of your hands face your shoulders. In a controlled and slow movement return to the initial position. Repeat.

This exercise can also be done while sitting on a bench or a chair.

Sets/Reps: 3 to 4 sets of 10 to 12 reps

– Triceps extension

This move can be done standing or seated. It helps to build strong triceps and require some concentration. It is easiest to do it seated for beginners.

How to perform: While seating on a chair with backrest, hold the dumbbell with both hands and raise it over head keeping your arms straight. Then lower it behind your head while bending your elbow. Keep the movement slow and under control. Then raise again the weight over your head. Repeat.

You must keep your upper arms as steady as possible to get the maximum from this exercise.

Sets/Reps: 3 to 4 sets of 10 to 12 reps

– Triceps kickback

The triceps kickback is a challenging exercise for the triceps. Try to choose a lightweight dumbbell to allow to complete all the sets without straining.

How to perform: Hold a dumbbell in each hand (the same weight in each hand) with palms facing each other. Bend your knees slightly. Bring your torso almost parallel to the floor and maintain your spine straight. Keep your arms close to your body and engage your triceps by straightening your elbows while exhaling. You must hold your upper arms still and move only your forearms during the movement. Then inhale and return to starting position.

This exercise can also be done one arm at a time while standing or kneeling.

Sets/Reps: 3 to 4 sets of 8 to 10 reps

– Wrist curl

This is one of the best exercises to build your forearms and increase their strength.

How to perform: Hold a light dumbbell on each hand while sitting on a chair or a bench. Put your forearms on your tights with palms facing. Place your wrist on your knees and hands beyond them. Slowly curl the dumbbells up and down. You must move only your hands. Repeat.

You can do the same exercise with palms facing down.

Sets/Reps: 3 to 4 sets of 8 to 10 reps with palms facing up, and 3 to 4 sets of 8 to 10 reps with palms facing down

Legs exercises

– Dumbbell squat

Squat with body weight can give you very good results. but adding weight can improve those results. You can add weight to any variation of squat.

How to perform: Like squat without weight, start from a standing position, feet slightly wider than your shoulders. But this time hold a dumbbell at each shoulder. Look ahead and slightly push your hips back. Keep you shoulders upright and your back straight. Squat as low as you can then, using your heels, push upward explosively.

Sets/Reps: 3 to 4 sets of 10 to 12 reps

– Dumbbell walking lunge

Adding weight to lunge exercise adds more difficulty to it. It helps you build up more your quads and your glutes.

How to perform: Hold a dumbbell in each hand. Lunge forword with your right leg and lower your knee until it almost touches the floor. Then push on your front foot to stand. Then do the same with your left foot. Repeat.

Sets/Reps: 3 to 4 sets of 10 to 12 reps

– Dumbbell split squat

This exercise is one of the variations of squat and also of lunge. In this squat/lunge variation you will work each leg apart.

How to perform: Hold a dumbbell on each hand and set up in a split stance position. Lower your body by flexing both knees until the back leg touches the floor. Push on your front foot to return to the starting position.

Sets/Reps: 3 to 4 sets of 6 to 12 reps each leg

– Dumbbell Romanian deadlift

Deadlift exercise targets your glutes, hamstrings, core, back, and trapezius muscles. It is a complete and an important exercise.

How to perform: Hold a pair of dumbbells close to your sides, stand with your feet about shoulder-width and squeeze your glutes. Push your butt back while slowly lowering your torso. Pause at the lowest position you can reach, then stand back up slightly quicker than the lowering movement.

Sets/Reps: 3 to 4 sets of 8 to 10 reps

– Weighted step up

For this variant of step up you will need a box or a staircase. This simple exercise targets legs, quads, glutes, and hamstrings.

How to perform: Go to the stairs or place a sturdy box in front of you. Hold a dumbbell in each hand and raise them up to your shoulders. Step up on the first stair or on the box with one foot, then with the other foot. After that, reverse, step back down. Repeat. You can switch the leg you start with each time. For more difficulty, when you take the second step, you can raise your knee toward your chest.

Sets/Reps: 3 to 5 sets of 10 to 12 reps each side

– Calf raise

This is a simple but important exercise. It targets manly the calf muscles.

How to perform: Stand and hold a dumbbell in each hand at your sides. Let your arms relaxed. Then lift your heels while letting your toes on the floor. Lower heels back to the floor. Repeat.

Sets/Reps: 3 to 5 sets of 15 to 20 reps

How to get the best results from home workouts

To get the best results from your workouts and gain muscle at home you have to do it the right way. It is recommended to:

• Always warm up before any workout session to prevent injuries and to have a good performance during the exercises.
• Start slowly by starting with body weight exercises and les sets and reps. Then work your way up to dumbbell exercises and higher sets and reps.
• Wait from 48 hours to 72 hours before working the same muscle group again. For example you can alternate upper body session and lower body session two times a week.
• Don’t forget cardio. Always incorporate cardio exercises to your training routine. That helps to keep your heart and cardiovascular system healthy and helps also to improve your endurance
• Stretch! Always take at least 5 to 10 minutes at the end of every session to stretch your muscles. Focus the stretching on the muscles that have been trained during the session. Stretching helps to improve flexibility witch helps to perform the exercise’s moves correctly. Stretching also helps to prevent injuries.
• Take one to two days off per week. This lets to your body the time to rest. That way you will be ready to the next workout session.