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6 Tips For Gaining Muscle Without Hitting The Gym

keeping fit at home

Working out, getting fit, and gaining muscle is a great goal. Usually, going to the gym and getting help from a trainer is the first line of action. However, going to the gym might not be feasible for some people, especially with the pandemic.  

So, it’s understandable that some people might feel a little frustrated about this situation. Some people might have the luxury of gym equipment in their homes. But, realistically speaking, most people don’t have any of these. While having equipment is a nice perk, you don’t need it to tone up and build muscle. The truth is, as backed by Vince Gironda’s explanation, you don’t need to spend too much time in the gym to get your body goals. 

But, you’ll need to be patient and resourceful throughout the whole process. More importantly, just like regularly going to the gym, you need to be consistent with your workout. Exercising at home is a bit more challenging because it can be distracting, and you could get lazy. It’s tempting to just cuddle up on the couch and binge shows all day. Just stay disciplined and driven, and before you know it, you’ll get into the momentum of the following workouts at home. 

1. Jogging Or Running 

Walking, jogging, and running are some of the simple things you can do to build muscle. If you have a treadmill, you can do these exercises at home. But, if not, going outside or to a park will be a fantastic way to get some fresh air while exercising.  

But, just like any workout routine, you’ll need to build up to such exercises gradually. You can’t just run like the wind on your first go. Start slowly for shorter distances on your first days, and pick up speed as days go by. This will help you build stamina, strengthen your cardiovascular system, and gain leg muscles.  

2. Walking Lunges 

Like how supplements can build muscles when paired with regular exercise, walking lunges are also great to pair with jogging. To do walking lunges, you’ll need to take a huge step forward and bend your knee at a 90-degree angle. Keep your body straight, with your shoulders over your hips and your knees directly above your ankles. Do this for each step you take until you’re tired.  

3. Push-Ups 

You can build muscles for your upper body, biceps, and triceps through push-ups. Get on the floor and start at a planking position. Then, put your palms on the ground, a bit wider than your shoulders. Again, keep your elbows in, closer to your body. Lower yourself close to the floor, and then push up back to the starting position. Do this several times for three sets.  

4. Crunches 

For building muscle around the waist area, you can do crunches. Lay flat on the floor, and bend your legs so that your feet are flat on the floor. Keep your arms crossed on your chest, and lift your shoulders. Exhale and contract your abdomen for each lift. Inhale and relax as you ease back onto the floor. You should feel strain in your abdominal muscles. Don’t lift yourself to your knees like you would in sit-ups. Start with ten crunches for two sets, and build up to it later on.  

5. Squats 

Your back and leg muscles can benefit from doing squats. It’s one effective and easy exercise to follow. From a standing position, keep your feet apart, aligned with your shoulders. Put your hands behind your head, or stretch them out straight in front of you. Keep your head and back straight, then squat down as far as you can. Then, push yourself back up with your heels.  

6. Tricep Dips 

Weights are usually the go-to equipment for building muscle. But, you can also do dips to lift your weight with the help of a couch or a chair. While you’re seated on a couch, place your palms beside you, right on the edge of the seat. Keep your legs at a 90-degree angle, and be sure your knuckles and feet are pointed forward. Your elbows should be close to your body, and they should bend at a 90-degree angle while you lower yourself to the floor. Stop and go back to the seated position. Do this ten times for two sets, or until your muscles start to tire.  


Toning up and building your muscles isn’t an overnight process. You’ll need to build up on your routine gradually. But, it’s necessary to be consistent and to stick to your schedule to see results as soon as possible. Be sure to eat food that can help build your muscles, too. Stay motivated and increase the intensity of your routine as you go. 

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The Rx Review is an independent fitness website, reporting on the Sport of Fitness, functional fitness news, The CrossFit Games, health and diet related information, and also provides reviews on sports performance products.