Fitness N Lifestyle

Build muscle at home without equipmet

How to build muscle at home without equipment

I’ll give brief Information about How to build muscle at home without equipment in a month expect to gain in one month without using steroids. There is no need for an expensive gym membership or fancy equipment.

So, First of all, There is no exact science to how much muscles you personally can gain in one month. We all have different genetics. We have been training for different amounts of time and our bodies are all different.

Well, that really depends on you.
Are you a female, male?
What’s your age?
What’s your activity level?
Do you have a good nutrition program?

It really comes down to you as a person to dictate how much that gain is gonna be for the month. Add resistance training it to your program which is the only way to gain the optimal amount of muscle. Running on the treadmill is great for your heart but it’s not great as far as adding muscle.

So, You can gain muscle in one month by eating enough calories and doing enough resistance training and give your body enough time to rebuild and regenerate the broken down muscle.

Muscle Build Program At Home without Equipment

Follow These 6 Exercise for Few Weeks to Build Muscle and Look Great.


How to become fit without equipment
Running is best way to strengthen your stamina.

No expensive treadmill or elliptical needed, just your own two legs and a good pair of running shoes. Thus Whole body workout can be done in half an hour.
How To Do: Try walking at a quick clip or running a slow jog for 15 – 30 minutes to start. Add in increments of 5 – 10 minutes weekly.


Although Squats are one of the best exercises you can do. It tones the whole body, increases buttocks muscle size, good to shape up thighs muscles fast.
How To Do:

  1. Stand with your feet shoulder-width apart put your arms out straight in front of you or behind your head.
  2. Begin by pushing your hips and butt back and bending knees. Look straight ahead and keep your chest up and back flat.
  3. Your back should remain in this neutral position throughout the movement.
  4. Squats down as low as you can and then pop back up to the starting position by driving through your heels.
  5. Weight should remain on your heels throughout the exercise.


Amazing exercise to build up muscles of Shoulder, chest, arms, and back without any equipment. Thus, Pushups are beneficial for building upper body strength.
How To Do:

  1. Place your hands on the ground slightly wider than shoulder-width apart and lower yourself until your chest almost touches the floor.
  2. Squeeze your glutes together and tense your abs as you lower and raise your body.
  3. Specifically, Keep your elbows close to your sides to protect your shoulders.

Back Extension

These 4 Physiotherapist-guided back exercises are designed to:
Improve posture,
Recover back strength,
Reduce neck and back strain,
Prevent back injury.
How To Do:

  1. Lie on a mat or carpeted surface for comfort.
  2. Keep your arms extended and raise them backward.
  3. Draw your shoulder girdles back and down.
  4. Slowly lower both arms back to the mat.
  5. Keep both feet in contact with the ground.
  6. For this purpose Repeat up to 10 times in a row.


Good exercise for building six-pack abs, but do not overdo. They help with core strength and may tone your midsection, but don’t obsess.
How To Do:

  1. Lie on a mat or carpeted surface for comfort. Bend your knees are flat on the floor. And, cross arms in front of the chest.
  2. After that Lift your shoulders towards the ceiling using your abdominal muscles and pause at the peak of the movement.
  3. Don’t lift your entire body off the floor, as this can cause back strain.
  4. Exhale and contract abs as you go up. Inhale and ease slowly back down until shoulders are flat on the floor.
  5. Don’t just plop backward; control the movement.
  6. For this purpose Go for two to three sets of 10 to start.

Walking Lunges

Best workout for building thigh muscles at home without equipment.
How To Do:

  1. Start with your legs Hip distance apart and take a step forward.
  2. Lower your body until both legs are at a 90-degree angle, Lower your back knee until it’s just above the ground.
  3. Push into the heel of your front foot to bring your back leg forward.
  4. For this purpose Go for three sets of 10 with each leg.

Above all program is related to exercises. But We’ll need to focus on our daily routine like
1. Eating healthy foods.
2. Drink about 5-6 liters of water per day.
3. Avoid eating junk foods.
4. Sleep is necessary for building muscles (Sleep up to 8 hours per day).

How to build muscle at home without equipment
Follow the above all-mentioned tips and exercises and we are sure that you would reach your goal! Did you find this post useful? If the answer is a YES, then show us some love by commenting on the post.

Read Also: How to get fit at home
Why Fitness and Exercise are Important?


Leave a Comment

Your email address will not be published. Required fields are marked *