For some of us, the gym is a huge part of what makes our muscle building training not only a success, but something we look forward to throughout the week. But… it’s not for everyone. And when we’re forever hearing about more flexible approaches to training, you might find yourself asking… "how do I build muscle at home then?" and "is it the right approach for me?"
We know that building muscle at home is 100% achievable for most of us. So we’re going to look at why you should consider training at home, and 4 straightforward and effective steps which will prove to you it really is a case of ‘no gym, no problem!’
Let’s get started 💪
Can you really build muscle at home?
Yes, you definitely can! To build lean muscle you need to do strength training, which is something that’s absolutely possible at home - with or without weights. In fact, that’s where we’re going to start today, looking at bodyweight exercises which (yes, you guessed it) use only your bodyweight rather than any workout equipment like dumbbells, kettlebells or weights! By incorporating the more challenging bodyweight exercises into a workout plan, and over time increasing sets, reps and difficulty, you’re progressing your strength training in the same way you would at the gym.
Are home workouts for me?
Perhaps the most important question to ask yourself is whether home workouts are for you. While some of us thrive in the environment a gym offers, some of us might just prefer something closer to home.
Here’s 4 reasons we LOVE home workouts:
It’s cheaper: not having to pay a rolling gym subscription saves plenty. Even if you do purchase some of your own equipment, it’s most likely a one-off investment.
It can be more time effective: you won’t find yourself queuing for a machine, or trying to squeeze in travel time to the gym and back again - especially if you’re not living close to one.
Offers way more flexibility: have a last minute change of schedule? Not a problem, home workouts can take place whenever you’re ready. No need to worry about peak hours in the gym.
You have more privacy: if the thought of working out in a room full of people isn’t your thing, the comfort of your own home can make all the difference!
#1 Pick the most effective bodyweight workouts
Top tip: treat any home workout like you would if you were at the gym. Wear appropriate clothing, minimise any distractions, and commit to a proper workout schedule.
Bodyweight workouts are the perfect starting point for at home workouts. They need minimal investment (though we’d recommend a good exercise mat for proper form when exercising) - but they’re oh-so effective.
Here are 9 bodyweight moves we think would make a fantastic addition to your routine, while targeting upper, lower and core muscles:
Upper body
Commando planks are an all-round exercise. You’re working your arms, chest and shoulders as well as your core. They’re an excellent way to test your progress too, seeing how long you can hold a plank for. It’s also a perfect modification if you can’t do a full push-up yet.
Prone Ys and Prone Ts: this family of exercises do wonders for your posture. You can also use them to deal with back pains. Alternate between the two to keep your muscle groups challenged.
Mountain climbers are a more advanced bodyweight move for your upper body and core. It’s a full body movement, and can really help with mobility, balance and core strength which is crucial for form whether you train with equipment or bodyweight.
Core
Toe reach crunches are a great alternative to crunches to keep things fresh. With nothing more than an exercise mat to enhance your lower ab muscles. Just be sure to keep your head a little raised with your hands behind it.
Plank split jumps are one example of shaking up your planks. By hopping your feet out wide and back again, you get a fantastic compound exercise that works upper and lower abdominals alike.
V-ups not only strengthen your core, but are great for balance and lower back protection. By pulling your torso and legs up into a ‘V’ shape while reaching out to touch your toes, you can really feel your blood pump. We also love the fact you can easily adapt this with equipment, such as holding a medicine ball while doing it.
Lower body
Bulgarian split squats coordinate your body as well as strengthen its lower muscle groups. You’ll see this exercise pop up in plenty of equipment-led routines, using held dumbbells to intensify each rep.
Lateral lunges make for a great alternative to the backwards-and-forwards motion in most exercises. These lunges see you bend to the side, shifting your weight from heel to heel. It’s another great balance aid.
Step ups are so simple to do they can often be forgotten about. They lend themselves perfectly to an equipment-less routine - all you need is a solid step. This easy move targets all your lower body muscles in, well, one step!
#2 Advance your workouts with equipment
When the time comes for taking your workouts to the next level, investing long-term in your own personal workout equipment can be super cost effective when done right. Look out for second hand equipment if you’re looking to save money, and focus on weights which will push you harder and you won’t outgrow too quickly.
What to buy
A set of adjustable dumbbells of various weights can be added into almost any bodyweight exercise to build muscle quicker.
Resistance bands might just be the most affordable piece of equipment out there. They’re super portable too, meaning you can build muscle wherever.
Balance boards are fairly cheap, and are a fun way to work on your balance and stability to hold great form in your strength workouts.
Kettlebells are an alternative to dumbbells, and work your core muscles harder as they distribute weight differently when raised.
See also: our home workout equipment recommendations
#3 Eat a healthy, high protein diet
This is something you can absolutely nail, because you don’t need a gym membership to follow recipes which will encourage muscle growth. There are 4 key components to this - it’s more than just protein!
Protein - no surprises here, the amino acids within are the building blocks for muscle. Look for sources which contain all 9 essential aminos such as tofu or quinoa. A protein shake is a great way to increase your intake consistently on the go.
Carbohydrates - choosing wholegrain carbs not only power you throughout the day (especially on training days), but by releasing insulin they’re crucial to muscle synthesis and ensuring nutrients are delivered throughout your body. Think oats, brown rice and buckwheat.
Vegetables and fruits - eating a colourful mix means building in a wide range of vitamins and minerals. From immunity boosting to ensuring healthy digestion, vegetables and fruits need to underpin any lean muscle building.
Healthy fats - these help with the absorption of nutrients into the body. Go for ever-versatile seeds, nuts and avocados to easily work these into your meals or snacks.
#4 Use professional advice
Once upon a time, yes, you did need the gym to work with a fitness professional. Now though, it really is a case of ‘no gym, no problem’ - personal trainers can easily be built into any home workout regime to build muscles. Collaborating with a personal trainer means:
Clarity and direction - a personal trainer knows that building muscle can feel like a vague goal at times, without a finish line or a timescale. They know how to break what seems impossible down into manageable chunks with satisfying targets to hit and move past.
Accountability - so, so important especially when you’re working out at home, and not necessarily in an environment where you’re training with friends or simply ‘in the zone.’ A PT will check in with you and add more structure to your training.
Expertise - this goes without saying! Personal trainers are used to training clients in any environment and at any level, so why second guess your training and risk hitting a plateau in your progress?
Motivation - personal trainers know exactly what it’s like for clients to hit hurdles in their training, and more importantly, how to overcome them. Having that reassurance and the input on how to adjust to overcome problems is priceless on the days you’re not feeling it.
The arrival of Personal Trainer apps, such as trainn, mean you can workout from home (or anywhere really) and still build muscle. There’s no need to pinpoint the perfect slot at the local gym. Having ‘a Personal Trainer in your pocket’ can really turn home workouts from something you ‘keep meaning to do…’ into a consistent part of your routine.
Your first step to nailing home workouts
So we know that home workouts can be the perfect choice for your muscle building training. Bodyweight workouts deliver results with little more than a mat, while fine-tuning your body’s flexibility and form. And once you’re ready, you can even invest effectively in equipment. Of course, your diet doesn’t depend on a gym membership, and best of all we don’t need the gym to work with a PT…
The trainn app is your best friend when it comes to home workouts. Pairing you with a Personal Trainer to develop a personalised training plan, catering to exactly what you want to achieve and your circumstances. With weekly check-ins and healthy habits to select and update, trainn moves and evolves with you as you progress, and helps you to work through and overcome any challenges along the way.
Why not start today? Download the trainn app and start your 14 days of FREE workouts. Take the first step to building muscle at home:
.png){kind=small}
.png){kind=small}