5 best bodyweight workouts to build muscle at home

Building muscle at home is not difficult, yet it is challenging but not impossible. You just need a good training plan and consistency to perform it.

If you can’t go to the gym or if you don’t want to you can still build muscle at home with just bodyweight exercises. Bodyweight exercises are excellent way to build muscle at home.

Building muscle requires time, I always says that building muscle is not a sprint, its a marathon. So it takes time.

so lets move on to best bodyweight workouts to build muscle at home;

Before move on to workouts always start with warming up and a little cardio like jumping jacks etc.

1.Quick Full body (bodyweight) workout for beginners:

1. Start with a warm-up
2. 3 sets of 10 to 15 reps of Pushups (if you can’t do regular pushups start with knee pushups)
3. 3 sets of 10 to 15 reps of dips with chair sofa etc.
4. 3 sets of 10 to 15 reps Bodyweight squats
5. 3 sets of 10 to 15 reps Split squats
6. 3 sets of 10 to 15 reps Pullups or Australian pullups.

2.At Home upper body workout (for intermediate)

1. Start with a light warmup
2. 3 sets of pushups till failure ( Add weight to make it challenging)
3. 3 Sets of pullups till failure ( Add weight to make it challenging)
4. 3 Supersets of Dips and diamond pushups in 10 to 18 rep range
5. Pike Pushups 3 sets of 10 to 15 reps
6. Bodyweight Crunches with superset of Reverse crunches 3 sets of 10 to 15 reps

3.At Home Lower Body workout (for intermediate)

1. Start with a light warmup
2. 3 sets of 10 to 15 reps Bodyweight squats
3. 3 sets of 10 to 15 reps Split squats
4. Superset of Jumping squats with Jumping split squat
5. Standing calf raises with carrying something heavy with superset of walking calf raises

4.At home core workout

1. 3 sets of 10 to 15 reps of bodyweight crunches
2. 3 sets of 10 to 15 reps Reverse crunches
3. 3 sets of 10 to 15 reps of Russian twist
4. 3 sets of 10 to 15 reps high sit-ups
5. 30s to 1 min plank

To make it harder add weight or perform all those exercises till failure

5.Quick functional training workout

Here are the 5 best functional training exercises to improve your functional strength;

1.Squats

Squats will help make your everyday activity easy like sitting, getting up and picking money from ground. Regular bodyweight squats are best option to get started after your master bodyweight squats you can also add weight.

2.Deadlift

Deadlifts are one of the best functional movement to master, it will improve your ability to do heavy everyday tasks like moving furniture, grabbing vegetables bags and lifting Thor hammer from the ground if you are worthy enough.

3.Farmers Walk

The farmers walk is very simple and easy to do just carry some weights and wall. To make it more difficult add more weight or walk farther.

4.Pull-ups

By talking about best functional training exercises we cant ignore pullups. Being able to lift your body is very functional an it may save your life you are falling from mount Everest.

5.Box Jumps

Box jumping will help to improve your power, balance and agility and it is very important for functional fitness.

Mistakes to avoid 

• Perform Every exercise with good form
• Don’t go to heavy on first day
• Always warm-up before workout
• Stay hydrated
• Don’t eat during workout
• Perform every rep with full range of motion
• take rest for actives muscle recovery

Bottom Line

Building muscle required time. Building muscle is marathon not a sprint so consistency is important. Be strong and be happy. Its your first day at the gym so don’t overthink grab the weight and start training.

Always warm-up before workout and cool down after a workout. Don’t take a shower immediately after a workout.

Thank you for reading.