No Gym? No Problem! You Can Build Muscles Without Any Weights Without Any Weights

A new year sees many of us hit the gym as we try to change our lives once and for all. However, things have got in the way a little, and not all of us can get to the gym nowadays. No gym? No problem! It turns out you can build muscles without any weights.

Squat jumps

Squats are great for building all the muscles in our legs. Want to build even more muscles without any weights? You might want to try squat jumps. All you do is get down into a squat position and shoot yourself up into the air into a little jump. Land and immediately go back into a squat position, making sure that you land on the balls of your feet to avoid any impact in your knees or back.

Plank reach-unders

Planking is a great way to build muscle without the gym and improve your core – which can have great results all around. Feel like you need to step your planks up a notch? It could be time to try plank reach-unders. Start by getting into a plank with your arms straight. Engage your core and keep your back straight before lifting one hand off the ground one at a time and tapping your thigh before swapping sides.


It’s important to engage all of our body and build muscle equally, making step-ups a great addition to many workouts. All you need is something around knee height that’s sturdy and can take your weight. Even using your stairs can be a great place to start. Step up onto the block with one foot and raise your other leg in front of you before stepping back onto the ground. Repeat the exercise on the other side for as many reps as you like.

Mountain climbers

Thankfully, mountain climbers are a great way to build muscles without any weights – or any other fancy equipment. It can be surprising how few you need to do to feel the effect. Get into a high plank position. Engage your core and keep your neck neutral while driving one of your knees toward your chest. Shoot that leg back down and swap it for the other, like you’re trying to run up a mountain. Just don’t forget to breathe throughout!


Of course, it wouldn’t be a list of exercises that build muscles without weights without push-ups. There is a reason this bodyweight exercise has been so popular over the years: it works. You can make this exercise a little easier on your arms by kneeling down when doing your push-ups, or you can go all-in and go for the straight leg approach. Whatever the case, remember to engage your core to get the most out of this simple exercise.

Thankfully, we don’t need to head to the gym to get our bodies working and tone up. In fact, you can build muscles without any weights by incorporating a few simple exercises into your usual routine or starting a brand new one.