Can You Build Muscle With Bodyweight Exercises? The Truth

Can you build muscle with bodyweight only exercises?  If you’ve been asking yourself this very question, then you’re in the right place and I’m here to tell you that the answer is a resounding “yes”! 

As a personal trainer and nutritionist, I’ve witnessed firsthand the profound impact bodyweight training can have on building muscle and enhancing overall physical health.  Incorporating bodyweight exercise routines into your lifestyle can not only save you time, but also provide the convenience you need to turn your health goals a reality. 

Whether you’re a busy professional, a parent juggling multiple responsibilities, frequent traveler, or someone who simply prefers the privacy of their own space, I’ll guide you through the essentials of crafting an effective bodyweight-only workout that fits seamlessly into your hectic schedule. 

With bodyweight or calisthenics training, you can stay fit, healthy, and energized, no matter how busy life gets. Let’s dive in!

Can you build muscle with bodyweight exercises?

Absolutely, you can build muscle with bodyweight exercises! These types of workouts leverage your own body weight to create resistance, challenging your muscles in a way that can lead to significant muscle growth. From push-ups and squats to pull-ups and lunges, there are countless bodyweight exercises that stimulate muscle growth similar to lifting weights.

Plus, bodyweight training can be progressively intensified by adjusting your positioning, increasing volume, decreasing rest times, or incorporating more advanced exercises, ensuring continuous challenge and growth.

What are bodyweight exercises?

Bodyweight exercises are physical activities that use the individual’s own weight to provide resistance against gravity. These exercises can be performed anywhere with minimal space, making them a convenient option for those who prefer working out at home or while traveling and always on the go. Some common bodyweight exercises include:

• Push-ups
• Squats
• Lunges
• Pull-ups
• Planks
• Dips

By adjusting the intensity and complexity of bodyweight exercises, one can continuously tailor their workouts to meet their fitness goals.

6 Benefits of bodyweight exercises

1. Convenience

One of the primary advantages of bodyweight exercises is their convenience. You have the ability to reap the benefits of working out from home and don’t need any special equipment or a gym membership to perform these exercises. All you need is some space and your own body.

2. Cost-Effective

Since no equipment is required, bodyweight exercises are a cost-effective way to stay in shape. There are no ongoing costs or expensive gear needed.

3. Versatility

You can perform bodyweight exercises anywhere – in your living room, at the park, or you can even workout while you’re traveling. They can also be modified to fit any fitness level, from beginner to advanced. This versatility makes them an excellent choice for everyone, regardless of their starting point.

4. Functional Strength

These exercises improve functional strength, which is the ability to perform everyday activities with ease. They engage multiple muscle groups and joints, enhancing overall coordination and stability

5. Adaptability

As you progress, bodyweight exercises can be made more challenging by adding weights or incorporating different variations of the exercise. This adaptability allows for continuous improvement and prevents plateaus in your fitness journey.

6. Injury Prevention

Bodyweight exercises help build a strong foundation and improve overall body awareness, leading to better posture and balance. This, in turn, can help prevent injuries and improve overall physical health.

7 Best bodyweight exercises for building muscle mass

1. Push-Ups

Push-ups target the chest, shoulders, and triceps. Variations like diamond or tricep push-ups, wide push-ups, or decline push-ups with arms shoulder width apart can increase difficulty.

To perform a push-up,  start in a high plank position with your hands shoulder-width apart. Keep your core engaged and lower yourself towards the ground, keeping your elbows close to your body. Push back up to starting position.

2. Pull-Ups

Pull-ups target the back, biceps, and shoulders. Variations like chin-ups (with palms facing towards you) or wide grip pull-ups can increase difficulty.

To perform a pull-up, grab onto a pull-up bar and hang with your arms extended. Pull yourself up until your chin is above the bar, squeezing your back muscles. Slowly lower yourself back down to the starting position.

3. Squats

Squats target the legs, specifically the quadriceps, hamstrings, and glutes. Variations like jump squats or pistol squats (one legged) can increase difficulty.

To perform a squat, stand with your feet shoulder-width apart and lower yourself down as if you are sitting back into a chair. Keep your knees in line with your toes and push back up to starting position.

4. Lunges

Lunges target the legs, specifically the quadriceps, hamstrings, and glutes. Variations like walking lunges or reverse lunges can increase difficulty.

To perform a lunge, start by standing with your feet hip-width apart. Step your right foot forward and lower yourself down until both knees are at 90 degrees. Push back up to starting position and repeat on the other side.

5. Planks

Planks target the core muscles, including the abs and back. Variations like side planks or plank jacks can increase difficulty.

To perform a plank, start in a high push-up position with your arms extended. Lower yourself onto your forearms and hold the position for 30 seconds to 1 minute, keeping your body in a straight line from head to heels.

6. Push-Ups

Push-ups target the chest, shoulders, and triceps. Variations like incline push-ups or diamond push-ups can increase difficulty.

To perform a push-up, start in a high push-up position with your arms extended. Lower yourself down until your elbows are at 90 degrees, then push back up to starting position.

7. Dips

Targets the triceps, chest, and shoulders. Try different angles, such as using a dip bar or bench to increase difficulty.

To perform a dip, start by gripping onto parallel bars or the edge of a bench. Lower yourself down until your elbows are at 90 degrees, then push back up to starting position.

How to build muscle with bodyweight exercises

1. Include progressive overload

To build muscle, you need to progressively overload your muscles, which means gradually increasing the difficulty of your workouts. Here’s how you can achieve this with bodyweight exercises:

• Tempo: Slow down the movement or pause at the most challenging part of the exercise to increase muscle engagement and time under tension.
• More Weight: Although adding external weight such as bands or a weighted vest is optional, you can also increase resistance by changing the leverage in exercises. For example, elevate your feet during push-ups or try single-leg squats.
• Shorter Rest: Decrease rest times between sets to keep muscles under constant strain.
• Increase Volume: Add more sets or reps.
• Variations: Incorporate advanced versions of exercises – such as diamond pushups or Bulgarian squats.
• Train to Failure: Push your muscles until they can’t perform another rep with good form.
• Drop Set: Perform the exercise until failure, then immediately reduce the difficulty and continue.

2. Use proper form

Maintaining proper form is crucial to avoid injuries and ensure maximum muscle engagement. Always focus on technique before increasing intensity.

3. Eat a balanced diet

Building muscle requires proper nutrition and clean eating. Make sure you’re consuming enough calories and protein to support muscle growth. Whether you exercise for 30 minutes or you exercise for an hour, the longer and more intensely you workout, the more calories you burn and therefore the more calories you will need to consume to replenish your body.

To build muscle, your diet should support your workouts:

• Enough Calories: Ensure you are in a caloric surplus to fuel muscle growth.
• Enough Protein: Protein is essential for muscle repair and growth. Aim for 0.8-1 gram of protein per pound of body weight.
• Enough Carbohydrates: Carbs provide energy for intense workouts. Stick to complex carbs like whole grains, fruits, and vegetables for sustained energy.
• Healthy Fats: Don’t be afraid of fats! Healthy fats like avocado, nuts, and olive oil are essential for hormone production and overall health.
• Drink enough water: Staying hydrated is important for muscle function and recovery.

The 5 most common mistakes of bodyweight training

1. Not Training Enough

Consistency is key. Ensure you’re working out regularly, around 3-4 sessions per week, and giving each muscle group adequate attention.

2. Not Eating Well

Without proper nutrition, your muscles won’t have the necessary fuel to grow. Focus on a diet rich in protein, healthy fats, and carbohydrates.  Avoid processed foods and focus on whole, nutrient-dense options when making your grocery list.

3. Not Sleeping Well

Sleep is crucial for muscle growth and recovery. Aim for 7-9 hours of sleep each night to allow your muscles to repair and grow.

4. Poor Form

Performing exercises with incorrect form can lead to injuries and reduce the effectiveness of your workouts. Always prioritize proper technique.

5. Poor Recovery

Overtraining can hinder muscle growth and lead to burnout. Ensure you’re allowing your body sufficient time to recover between intense workouts. If you like to include bodyweight exercises into your daily routine, just be sure you’re not making every workout crazy intense so your muscles are able to recover properly.

Popular bodyweight cardio exercises

In addition to strength training, incorporating bodyweight cardio exercises can help improve cardiovascular health and endurance. Some effective bodyweight cardio exercises include:

• Burpees
• Mountain Climbers
• Skaters
• Squat jumps
• Jumping Jacks
• High Knees
• Box Jumps
• Running
• Sprinting

These exercises elevate your heart rate and can enhance your muscle-building efforts by improving cardiovascular health and endurance. Keep cardio to a minimum when working to build muscle mass as  excessive cardio can hinder muscle growth.

Sample bodyweight workout routine #1

Day 1: Upper Body

• Push-Ups: 4 sets of 12-15 reps
• Pull-Ups: 4 sets to failure
• Dips: 4 sets of 10-12 reps
• Plank: 3 sets of 60-second holds

Day 2: Lower Body

• Squats: 4 sets of 15-20 reps
• Lunges: 4 sets of 12 reps per leg
• Glute Bridges: 4 sets of 15 reps
• Calf Raises: 4 sets of 20 reps

Day 3: Full Body

• Burpees: 4 sets of 10 reps
• Mountain Climbers: 4 sets of 30 seconds
• Jump Squats: 4 sets of 12 reps
• Plank to Push-Up: 4 sets of 10 reps

Day 4: Rest/Active Recovery

• Light stretching or yoga

Sample bodyweight workout routine #2

Warm-Up (5-10 minutes)

• Jumping jacks
• Arm circles
• Leg swings

Main Workout

Push Day

• Push-Ups: 3 sets of 12-15 reps
• Dips: 3 sets of 10-12 reps
• Plank Shoulder Taps: 3 sets of 15 reps per side

Pull Day

• Pull-Ups: 3 sets of 8-10 reps
• Inverted Rows: 3 sets of 10-12 reps
• Reverse Snow Angels: 3 sets of 15 reps

Leg Day

• Squats: 3 sets of 15-20 reps
• Lunges: 3 sets of 12 reps per leg
• Glute Bridges: 3 sets of 15 reps

Core Day

• Planks: 3 sets of 60 seconds
• Bicycle Crunches: 3 sets of 20 reps per side
• Leg Raises: 3 sets of 15 reps

Cool Down (5-10 minutes)

• Stretching
• Deep breathing exercises

Conclusion: do bodyweight exercises build muscle?

Yes, bodyweight exercises can absolutely build muscle! By leveraging your own body weight, you can create a challenging and effective workout routine that promotes muscle growth. Focus on progressive overload, maintain proper form, and ensure a balanced diet to see significant results.

Whether you’re a busy mom, always on the go, or a health enthusiast, bodyweight exercises offer a convenient and powerful way to achieve your fitness goals. Start incorporating these strategies into your routine and watch your muscles grow!

FAQs

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