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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Exercise
No weights? No problem! You can still build muscle and strength at home with bodyweight exercises. Get ready to craft an effective bodybuilding routine using just your body!
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Start every session with a solid 5-10 minute warm-up. Jumping jacks, high knees, or dynamic stretches boost blood flow and prep muscles for action.
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Push-ups target chest, shoulders, and triceps. Try variations like diamond, wide-arm, and incline push-ups to work different muscle groups.
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Use a sturdy U shape bars for dips to focus on triceps and shoulders. Keep your form tight and control each movement for maximum muscle activation.
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If you don’t have a pull-up bar, use towels or door frames for bodyweight rows. These exercises work your back, biceps, and forearms.
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Bodyweight squats build quads, hamstrings, and glutes. Increase intensity with jump squats, pistol squats, or Bulgarian split squats.
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Lunges target the lower body, especially glutes and thighs. Try forward, reverse, and walking lunges to add variety and challenge.
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Planks are your go-to for core strength. Mix it up with side planks, plank jacks, or shoulder taps to target different muscles in your abs.
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With consistency and these bodyweight exercises, you can build muscle, strength, and endurance at home—no weights needed. Stay motivated and watch your gains grow!
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