A woman doing workout to build muscle.


Have you ever thought of how to gain muscles at home without workout equipment? Or the possibility of building it fast at home without lifting weights in the gym? Of course, there’s a way out! You can gain your muscles without owning dumbbells or machines or buying any membership fitness club.

Muscle building increases your metabolic rate which allows your body to burn more fat by increasing your body’s energy requirements through muscle strength training. It can also fortify your bones, ligaments, and tendons against many types of injuries. Strengthening the bones and tendons can help prevent tendon sprain and help break bones. 

Also, building your muscle will help you improve your physical appearance as well as a fitting shape. Not to mention its ability to make everyday activities stronger by improving your strength significantly.

There are a few muscle-building exercises that do not require any equipment. In this article, I will be sharing five ways how to gain muscles at home without having to hit the gym.


You must warm up for about 10 minutes before you start your exercises. It will help you loosen your muscles, elevate your body temperature and metabolic rate, and prepare you for the run.

Here is a list of some warm-up routines you can check:

  • Neck rotations – 1 set of 10 reps
  • Shoulder and arm rotations – 1 set of 10 reps
  • Ankle rotation – 1 set of 10 reps
  • Side bends and lunges – 1 set of 10 reps
  • Spot jogging – 3 minutes


Running or Jogging

This seems like one of the easiest workout activities. It probably involves wearing comfy shoes and heading out. However, it is not as simple as it looks especially for newbies and beginners.

For starters, you will have to start with fast walking or jogging slowly to increase your physical balance. You can increase your pace after a few days when you feel more energetic.

Your muscles might hurt at the early stage but will lessen as it goes by. So it’s advised to start slow to build your leg muscles and the cardiovascular system.

Running is capable of building your mental and physical alertness and it is a great step towards building muscles fast at home.


Back view of a sportswoman pulling herself up with crossed legs on the horizontal bar

Pull-ups cover and train all upper body muscles like the arms, chest, back, and shoulders. It is a beginner training strength exercise that can help you build your muscles with just a few added bodyweight. You can start with flat pull-ups at the beginning and then to an upright pull-up when you advance.

However, overusing specific muscles like the biceps, traps or pectorals can stress the muscles.


If you want to gain more muscle fast, you need to do a consistent repetition of push-ups. They can help build strength, endurance, and body mass. Push-up works on the triceps, pectoral muscles, and shoulders. If done properly, they can strengthen the lower back and core while engaging the abdominal muscles.

Push-ups can be done from home and do not require any equipment. It is a fast and effective way of gaining a lot of strength.

How to Gain Muscles at Home with Dips

Dips are complex and challenging that can help you build muscle in your chest, shoulders, back, and triceps. It is an advanced chest dip exercise. If you are a newbie, you can try regular chest dips first to get the move down.

You can start by doing three to five sets of eight to fifteen repetitions for about three minutes. The repetitions put the triceps under tension for the right amount of time.

You can also add them to your training routine and stay consistent about every two or three days for the best results. However, you must give room for enough rest between those sessions to fully recover the stressed muscles.

How to Gain Muscles at home with Squats

Squatting is capable of building your thighs and ensures strength in your lower back. It is known as the master of all exercises if you are particular about increasing your muscular body. It helps build the leg and calf muscles as well as the creation of an anabolic environment that promotes muscle building.

Squats are a fast-action exercise. If you complete about three sets of twelve repetitions about three times a week consistently, you should start to see results after two to three weeks. The more you squat the better. 


fruit for healthy living

Asides from the workouts, not-so-good dieting will make you not build your muscle fast. Eating Fresh foods is a good way to begin and also ingest more calories up to 1000 to 1500 calories each day or more according to your physique.

Here is some muscle-building food you should adopt.

Carb Intake:  You should increase your carb intake because it is a good source of restoring energy to your body. It will increase your performance during an advanced workout and increase the level of glycogen in the body. 

More Proteins: The main source of muscle-building in our body is taking food-rich proteins. The proteins ingested into the system melt down into amino acids which is the building link in the muscles and the amino acid heals the torn muscles and restores cells in our body. Also, taking up to 15 hours without protein can lead to the loss of muscles.

Home to Gain Muscles at Home by Eating Sufficient Fats: Dieticians recommend them a lot because it is rich in calories and promotes caloric intake. Omega-3 fatty acid which is a vital acid is an important factor in building muscular health and can be gotten through fish which is a complex way of getting fat.


Basically, how to gain muscles at home by not hitting the gym is mainly to understand the elements and their essentials. You would have immense growth in the muscles if followed appropriately.

In addition, you can adopt some fresh and light nutrient foods rich in calories like avocado fruits which contains about 400 calories, and salads and carbs like bread, potatoes, and pasta. Nuts and peanut butter contain 700 calories and 120 calories respectively. Fruits are also very rich in high-calorie content; an average banana has about 200 calories which will help you build your muscle very fast.

Finally, you can adopt some fresh and light nutrient foods rich in calories like avocado fruits which contain about 400 calories, and some salads. Also, Carbs like bread, potatoes, pasta, and diet. Nuts and peanut butter contain 700 calories and 120 calories respectively. Fruits are also very rich in high-calorie content; an average banana has about 200 calories which will help you gain more muscles at home very fast.

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