How To Build Muscle Without Lifting Weights?

How To Build Muscle Without Lifting Weights

How to build muscle without lifting weights is one of the most searched weight-related questions on the internet.

It is especially popular among teen and college students who don’t have time to hit the gym. 

While experts will tell you that there are no shortcuts, when it comes to building muscles, there are several ways you can easily pump up faster without going to the gym or lifting any weights. 

You don’t have to own any equipment or have a fancy gym membership.

In other words, we’re going to share with you how to build muscle without lifting weights using muscle-building workout routines. 

However, there is a catch…

Nothing is free, so what you will need is some time, the right mindset and a defined goal. 

Let’s proceed with the rest of the steps.

11 Best Exercises To Build Muscle Without Lifting Weights

So, to make bodyweight training an effective method of building muscle without weights, you have to progressively overload the muscles in the same way you would in the gym.


Working towards the following exercises takes a great deal of patience and dedication, but is incredibly rewarding, we’ll start with the basic one.

  • Running

Running for muscle building

Wait, running? For muscle building?


Studies found that running triggers the same musclebuilding response as hard weight training.


Specifically by increasing the size and strength of your powerful fast-twitch muscle fibers.


This is perhaps the easiest way to pack up muscles without lifting weights.


Just put on your running shoes and start jogging down the street at a slower pace.


If you have never jogged before, start by walking in a high tempo to enhance your physical strength


After doing this for a few days, you will become more energetic and ready to take the next step.


Start by running slowly and in short distances to avoid muscle cramps.


This also allows you to build up your cardio strength and leg muscles. And, as you feel stronger and stronger, increase your pace as well as distance. 


To build muscles, you need to have lower levels of stress, and running helps you with this by aiding your mental health. 

  • Rotational Jumping Jacks

The first exercise on how to build muscle without lifting weights is Rotational Jumping Jacks.


This is a warm-up exercise that will get you ready for the below exercises.

How To Do it: 

  1. Stand upright with your legs together, arms at your sides.
  2. Bend your knees slightly, and jump into the air.
  3. As you jump, spread your legs to be about shoulder-width apart.
  4. Stretch your arms out and over your head.
  5. Jump back to starting position.
  6. Complete 3 sets of 20 reps.
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  • Push Ups

Pushups can help you build your upper body muscles including arms, shoulders, chest, and back.


Just start with basic pushups on the floor before proceeding to more complicated forms like the diamond pushups.


If done properly, pushups can also help you grow both your triceps and front deltoid muscles. 

How To Do it: 

  1. Get into position by getting on all fours.
  2. Planting your arms slightly outward of the shoulder.
  3. Straighten your legs and arms.
  4. Slowly drop your body until your chest almost touches the ground.
  5. Hold this posture for a few seconds and then push back up.
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  • Pull Ups

Pull-ups are also one of the most effective upper body exercises.


It also helps develop upper body muscles like arms, back, shoulders, and chest.


For starting, you can do assisted pull-ups before moving on to advance levels as you get stronger. 


Chin-ups are also among the best exercises for building biceps as well as your overall body strength at home. 


A traditional pull-up can be difficult to complete even for seasoned gymnasts, but its benefits are mind-blowing. 

How To Do it: 

  1. Stand below a pullup bar and hold it strongly with both your hands.
  2. Lift your body above the bar by bending your arms.
  3. Pull your elbows in the direction of the ground. 
  4. Do 3-4 sets of 8 to 12 reps.
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  • Crunches

These will burn your abs so much especially if you have never done them before.


But, they will surely help you build that 6 pack ab and developing your core strength.


Crunches are also more effective compared to traditional sit-ups.


Begin with five to ten crunches a day then increase the reps once you begin to feel stronger. 


Crunches are one of the most proven ways to build muscle without lifting weights. 

How To Do it: 

  1. Lie down on your back and plant both your feet on the floor and hip-width.
  2. Bend your knees at about 45 degrees and place your arms either behind your head or across your torso.
  3. Tense your abs and breathe in. 
  4. Breathe out and lift your upper body while keeping your head and neck neutral. 
  5. Breathe in and get back to your starting position.
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  • Squats

If you are looking for how to build muscle without lifting weights, squats are a must. 


This exercise works your legs and helps you work your core.


It also helps you build your thigh muscles and strengthen your lower back. 

How To Do it: 

  1. Find a comfortable foot posture. Some people may point their toes slightly outwards. 
  2. Contract your abs.
  3. Look up straight and stand tall. 
  4. Lower down so your thighs are as parallel to the floor as possible, with your knees over your ankles.
  5. Press your weight back into your heels.
  6. Keep your body tight and push through your heels to bring yourself back to the starting position.
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  • Flutter Kicks

Another great exercise for your core and hips, flutter kicks are pretty easy to do.


However, you will start feeling the burn the following day. 

How To Do it: 

  1. Lie on your back with your legs elevated at 90 degrees with your body. 
  2. Slowly drop your right leg toward the floor as far as it can go while your back remains firmly on the ground. 
  3. Raise your right leg back up and start lowering your left leg 
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  • Broad Jumps

This is also another high-impact home exercise that can help you build muscle without lifting weights.


Unlike some of the exercises in this list, broad jumps require a lot of energy. 

How To Do it: 

  1. Stand with your feet shoulder-length apart while your arms down at either side 
  2. Squat down partially, and use this pose to jump forward, while hurling your arms forward. 
  3. Land on the ground with a soft foot and your body weight marginally forward 
  4. Do 10 reps of this for 3-4 sets
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  • Standing Side Hops

Also known as The Ski Jump.


This exercise includes lateral or side-to-side movements, which are a key component for a well-toned body exercise.


Standing side hops exercises are also perfect for ankle and hip mobility.

How To Do it: 

  1. Begin with standing with your feet brought together and your arms bent at an angle of 90 degrees at your side. 
  2. While your feet are still together, hop to the right, as soon as you land, hop back to the left.
  3. Repeat the movement 10 times for each side.
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  • Mountain Climber

A few sets of this exercise will go a long way to helping you build muscle without lifting weights.


Along with the knee drive, you will feel the effects right on your abs.

How To Do it: 

  1. Get into the position of a high plank with your arms stretched 
  2. Keeping your neck and spine neutral, work with your core and drag your right knees towards your chest.
  3. Return it to its original position and immediately drag your left knee toward your chest. 
  4. Do this for about 30 seconds, as fast as you can but maintain the pace. 
  5. Finish 3 sets.
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  • Plank

Muscles strengthened by this exercise daily ensures the burning of higher energy amounts even when you’ve finished your workout.

How To Do it: 

  1. Lie on your front with your fists clasped, elbows pushed into your sides by your ribs, forearms on the floor and toes tucked under.
  2. Push your bodyweight up so that it’s resting on your forearms and feet, in a straight line parallel to the floor.
  3. Squeeze the muscles in your bottom and thighs and push your heels together.
  4. Check your back and bottom aren’t popping up or caving in.
  5. Relax your facial muscles and try to smile.
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How Long Should I Do This to Build Muscles?


It is doable to build muscles without lifting weights, but you need to commit to these routines.


While you can increase your muscle mass without visiting the gym, one thing remains necessary: your diet.


Eating healthy food is a requirement if you want to see results whether lifting weights or not. 


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