Gain muscles at home without any equipment.

Muscle building at home

  Hi friends , welcome  to my  blog. Today I will talk about  gaining muscles at home without equipments. 

Now some of you might have a perception that it's impossible to build body muscles without going to gym. In today's time fitness plays and important role in our day to day life .

 Some of us wants to loss  body weight while others wants to gain muscles while some just want to be fit and healthy. So now  I am going to list some ways and exercise which will help you to improve your endurance , vascular system , breathing power and most important will help you to stay fit and build your muscles at home.

The below tips are for beginners

So we have to go step by step -
Day 1

1.Yoga

The best way to start is with yoga. As you are a beginner the most obvious step is yoga. As we all know that yoga is the best way to be healthy and fit not just externally but also internally . So begin your first day with yoga for better start. You can also do it daily before or after ending your workout.

2. Breathing Exercise

Breathing exercise is the best way to increase your breathing power, fresh your mind and heal your self. It is medically proven that breathing exercise is good for heart , brain functioning and health.

3.Stretching

Stretching  will help you to free your muscles and joints and will also help to get relief from some minor pains.

Day 2

1. Start from training your lower body muscles

          Start from training training your lower body muscles . For beginners squats would be the best option to train your lower muscles .

2sets with 12 reps each with a 30sec gap would be enough .

2. Push-up

Push up is the best exercise we know which not only only build our upper body muscles specially our biceps and triceps. It also beneficial to train your chest.

 3sets with 20reps is enough in every set.

Keep it mind it's all upon your personal endurance don't do is excess as excessive push-up exercise sometime leads to minor internal injuries. So , be careful.

Day 3

1. Crunches 

   Crunches are best exercise if you are looking to build your abs .

 3sets with 12reps each with a 30sec gap would be enough.

2. Shoulder workout

This exercise will help you to train your shoulder. There many more exercises but the beginning should be light.

3sets with 12 reps would be enough.

Day 4

1.Diamond press and wide press push-up

The first exercise in the above image is wide press Push up and the second one is Diamond press.

Diamond press is the best exercise to build your inner chest while wide press push-up is best for your side ways of chest.

3sets with 12reps each for both exercises.


There are many more but for now I have just listed some important ones. As the days will go forward the stress and of load of your workout will also increase.

After 5thday give your body a rest because rest is the most important factor in body building. As we are giving stress to our body it is important to give it a rest to heal. So do take a rest . All the above mentioned exercise  ya improve your endurance and help you to train and your build  your body muscles at home.

Follow these steps for atleast 1month and after that you have to increase the volume of your workout for progressive overload for real results. That i will show you in my next blog.
If you have any doubts and want to ask something you can mention it in the comment box.

Note. All the above exercises are just for beginners so  the pressure and duration for each exercise will increase with each week. 

The most important formula for body muscle building is progressive overload which means  to increase volume of your workout and giving more stress to your body muscles. That i will explain you  in my next blog till then Stay home , stay safe

Thank you.