Build Muscle at Home

If your regular exercise routine is disrupted due to the prevailing gym closures, don’t worry. There are numerous straightforward strategies for strengthening your muscles from the comfort of your own home, without the necessity of costly gear.

You can work out to build your muscle and lose weight from home, without ever leaving the house and it’s not a case of doing intensive routines, just focusing on the key areas of your body that you want to work on.

There are some affordable options in terms of home equipment, from sit up benches, to rowing machines but there’s also plenty you can do with no gear at all.

Build muscle at home

How to Build your Chest Muscles at Home

The following exercise routine will help to use your body weight to enable you to bulk up and build up your chest muscles. The idea would be to carry them out three days per week, making sure to undertake three sets of each exercise. 

Push Up Varieties

Get into a standard push-up position but place your hands in a wider stance, bigger than your normal shoulder width position. Repeat this 12 times for one set. Carry out three sets resting between each one. 

Next, move back into the standard push-up position. This time, as you lower towards the ground, move your right knee up towards the elbow, without touching the floor. Push back up and move your leg into its original position. Repeat this move with your left leg. Repeat this technique 12 times for one set. Carry out three sets, resting between each one. 

For the next set of push-ups, you need to move to your stairs. Stay on tiptoes and place your hands on a stair, keeping them closer together. Make sure your body remains straight. Now you can lower your chest down and up the stairs. Repeat this technique 12 times for one set, carry out three sets, resting between each one. 

chest muscle

How to Build Up your Arm Muscles at Home

It’s even possible to build up your arm muscles at home without the use of heavy weights, by following these simple exercises and repeating them regularly as outlined. These will all help to build up those arms. 


You will need a bed or chair for this exercise. Start by putting your hands, shoulder-width apart, on the bed or chair and keep your feet on the ground. Then bend your arms and lower yourself down until your chest reaches the bed or chair, push back up and start again. Repeat 12 times to create one set, and carry out three sets with rests between. You may also use a push up bar for this exercise.

Plank sets

Get into the traditional plank, with your arms set shoulder-width apart. Put your hands on the floor and stretch your body up, keeping your chest area straight. Lower down again and then repeat. Repeat 12 times to create one set, and carry out three sets with rests between.

How to build up your leg muscles at home

Again, it’s relatively easy to build up your legs without leaving the house, but if you do have any weights you can add in, then this will help you to build up those muscles at home. 

Lunge Walk

You will need some room to do this one. Start by lunging forward on your right leg, as your left leg is behind you and bent. Then bring your left leg forward to lunge again, this time using your left leg first, and repeat the motion. Repeat 12 times on each leg to create a set and do three sets with breaks between. 


Start in a standing position and have your feet apart. Bend your knees and squat down as low as you can, before standing up quickly back into your original position. Make sure you keep your head and back straight. Repeat 12 times to create one set, and carry out three sets in a row. 

Jumping Squats

Stand in the squat position again but with your arms crossed. Lower your body down but when you come to go back up, jump up rather than stand up. Repeat 12 times to create one set, and carry out three sets with a rest between each one. 


Use your bottom stair or a box for this exercise. Step up onto the stair with one foot. Bring up your other knee-high, before lowering it back, and then step back down to the ground. Repeat this 12 times on the same leg, and then swap to the other leg. Repeat 12 times on each leg to create one set and do three sets in a row.


There are many ways to build up muscle and improve your fitness while staying at home and without any expensive equipment. These are just some examples of exercises you can try but many gyms are also offering online programs and classes to follow along with in the comfort of your own home.

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