Build Muscle Without Weights – The Best Body Weight Exercises

This post may contain affiliate links, I may recieve a commision. No extra costs to you!
Share on pinterest

Due to the corona ‘pandemic’ people are forced to train at home, but don’t think that you can’t build muscle without weights or while training at home. The best exercises you can do wheter you have acces to a gym or not are body weight exerises. Body weight exercises should be a staple in anyones workout plan and are the foundation of your physique. In this article I’m showing you the best exercises to build muscle without weights

Table of Contents

Why are body weight exercises important

You want to build muscle, but don’t have acces to weight so luckily you do have acces to your own body weight..

Doing a dumbbell curl for biceps with let’s say 10 kgs is much lighter then doing a pullup when you’re weighing 85kgs. Because you’re putting your body through more stress due to the more weight your pressing or pulling you’re body is going to build more muscle.

A pullup for instance doesn’t just train your bicep, it also trains back, therefor it is a compound movement which also leads to more calorie burning, because you’re training multiple muscle groups at the same time!

The 6 Best Body weight exercises

Push up

The push up is a compound exercise that you can do to replace chest and tricep exercises. The push up is a great exercise that you can do anywhere and to build muscle without weights, because it is excellent to build tricep muscle and also trains chest aswell.

If you want to train more tricep you approach the push up with a close grip. Keep your hands shoulder-width and slowly drop down.

How to execute: 

Drop to the ground with your leggs back and place your hand a little bit further apart then shoulder width with your fingers facing forwards. Slowly go down and keep your butt up, feel your triceps working when going down. Once all the way down, press up then repeat.

at home shoulder workout

Spiderman Pushup

Assume a standard pushup position. As you lower your body toward the floor, lift your right foot off of the floor, swing your leg out sideways and try to touch your knee to your elbow.

Reverse the movement as you push your body back to the starting position.

The Pull Up

I mentioned the pull up in the intro, but it is worth a complete mention. The pull up is a great exercise that targets multiple muscle groups and is KEY when you weant to build musle without weights. Some say it is the best exercise to build back muscle and I can only agree with them.

How to execute:

Close grip: You want to do close grip pull ups for more bicep work.

Neutral grip/wide grip: This grip involves more back action, to even further activate the back muscle, cross your leggs and then do a pull up.

Seated Dips

Another great exercise for triceps and to build muscle without weights. This exercise allows you to press your whole body weight by just using tricep and a tiny bit of chest. So if your goal is to build up your tricep then this is the one for you.

How to execute:

Put your arms on something solid and move your body forward so you come off the bench/chair. Keep your upper body straight and shoulder back. Then slowly drop your upper body to the floor, your arms should have a 90 degree angle, then press upp.


The squat is a very well know exercise in the fitness industry, but it doensn’t have to be performed with a barbell and lots of weight. This exercise is key for building muscle without weights. If you do find squatting without weights not challenging enough, then grab anything you can find in your home that holds a good amount of weight!

How to execute:

Stand with your leggs a little further apart then shoulder-width, have your feet facing a little outwards. Drop with a controlled movement to the ground, like the saying goes ‘ ass to the grass’ the lower you go more tention there is on the glutes.


Lunges are great for targeting your glutes, some say the squat is the best exercise for glutes and some say the lunge, but I guess the asnwer differs per person.

This workout engages your core and abdominal muscles. It helps you build stability which when you move your hips up and down. A stronger core allows you deal with lower back pain and improves your balance and posture as well.

How to execute:

  1. Stand tall with feet hip-width apart. Engage your core.
  2. Take a big step forward with right leg. Start to shift your weight forward so heel hits the floor first.
  3. Lower your body until right thigh is parallel to the floor and right shin is vertical. It’s OK if knee shifts forward a little as long as it doesn’t go past right toe. If mobility allows, lightly tap left knee to the floor while keeping weight in right heel.
  4. Press into right heel to drive back up to starting position.

5. Repeat on the other side.

Abdominal Exercises

To be honest I have probably never trained abs in the gym, I would always train them at home or not at all, because you train them with so many other exercises. But if you insist on training them seperatly then these exercises are great.  

Below I’m giving you 2 excellent exercises for ‘ the external obliques and Rectus obdominis’ ( Six pack )

Bicycle Crunch (Obliques)

Lie faceup with your hips and knees bent 90 degrees so that your lower legs are parallel to the floor. Place your fingers not he sides of your forehead and lift your shoulders off of the floor.

Twist your upper body tot he right as you pull your right knee in as fast as you can until it touches your left wrist. Simultaneously straighten your left leg.

Return to the starting position and repeat on the right.

How to lose love handles

Plank (Six Pack)

The plank is an excellent exercise for core and abdominal work. The exercise is very simple to execute, just see the photo below. You will notice that after 30 seconds that your arms will start to shake. Try doing for 1 minute and 3 sets and slowly over time build this up.


Most people see the burpee as a calorie burning exercise..which it is though, but you’re also training your leggs and core. 

How to execute:

Start in a standing position then drop into a pushup postion and actually do a pushup. Then jump up by pulling your leggs to your torso, you then should be in a squat postion. From that postion you jump in the air! 

Exercises with resistance bands

I did want to throw in some exercises that did involve equipment, but no weights. During the corona ‘pandemic’ people have been buying a ton of resistance bands. And for a good reason, because they are excellent for really put stress on the target muscle. They are good for all muscle groups, not just leggs where you see them used for most of the time. 

The following exercises are for shoulders, leggs and chest with resistance bands.

Resistance band Lunge

Place the resistance band around your thighs and perform a lunge. You will feel a lot more tention on the glutes.

Shoulder press

You might think how is a resistance band going to give me the feeling of a good shoulder workout. The only way is to actually go and do it. But you will find out soon enough that you can build muscle without weights very easily.

How to execute:

  1. Stand with your feet together in one end of the loop.
  2.  Grab the other end and bring it up to your chest level with palms facing up.
  3. Keep a straight posture and look up slightly.
  4. Push upwards untils your elbows are locked out, then return slowly to start position.

Chest Fly

How to execute:

  1. Wrap one end of the band around something solid and tie a knot into it. Make sure it’s above shoulder level.
  2. Grab the other end and take 1 or 2 steps forward depending on how long the band is.
  3. Stand in a postion where your upper body is tight and firm
  4. Move the band slightly downwards across the body and slowly return to start postion.

Single Arm Tricep Pushdown

How to execute:

  1. Wrap one end of the band around something solid and tie a knot into it. Make sure it’s above shoulder level.
  2.  Grab the other end of the band and keep your core tight and chest up.
  3. Push the resistance band down while keeping your arm close to your body. 
  4. Completely stretch your arm, then slowly return to start position and repeat.



In this single post I showed you that you don’t even need a gym subscription haha.

No, but in all seriousness, working out at home and build muscle without weights is very easy to be done at home or outside in the park. 

I gave you exercises for every muscle group and to think that you don’t even have to leave your home is incredible.

Investing in some very inexpensive resistance band or just body weight exercises can have amazing results if done consistently. 

If you enjoyed this article or do you have any other exercises that I should’ve mentioned, please let me know in the comments!

Vincent Sorel

Vincent Sorel

Leave a Reply

Sign up for our Newsletter

Good things come to those who sign up for our newsletter
Join our email list to get the latest blog posts straight to your inbox
Give it a try, you can unsubscribe anytime.
Sounds good, right?

7-Days of Meals to start your lean bulk right!

Sounds good, right?

7-Days of Meals To Start Your Bulk Right!

Sounds good, right?

7-Days of Meals to start your Weight loss Journey!