Muscle-Building Bodyweight Exercises at Home: 2024 Edition

Let’s break it down simply: Make sure your workout routine includes both strength and cardio exercises. For strength, you can use just your body weight or add hand weights as you get stronger and want more challenge.

Weights will become your go-to as you build strength, but don’t snooze on cardio—it’s a key (though sometimes dreaded) part of staying fit. Try incorporating HIIT cardio workouts a few times a week for optimal muscle growth.

Now, how often should you work out? Research from 2016 suggests that doing strength training at least two days a week is ideal for building muscle. So, start with two or three days of cardio, two days of full-body weight training, and allow yourself two days for recovery.

As you get stronger, you might want to mix it up by focusing on different body parts on a fourth day of weight training. And always give yourself at least two days a week to rest and recharge. Your plan could look something like this:

Bodyweight exercises to build muscle at home

You don’t actually need weights to get stronger. All you need is yourself and a bit of creativity to start building those muscles.

Chest

1. Push-up: 3–6 sets of 6–12 reps

One of the best bodyweight exercises for strengthening your triceps and chest is the push-up. Plus, it also works your lower back, shoulders, core, and lower body.

Here’s how to do it: Place your hands slightly wider than your shoulders on the floor while lying face down. Push yourself up by extending your arms until they are straight, lifting your chest, knees, and shoulders off the ground. Keep only your hands and toes touching the floor. Lower yourself back down slowly until your chest is close to the floor, then repeat.

Pro tip: Push-ups come in many variations. If you’re new, start with wall push-ups or knee push-ups. Want a challenge? Give pike push-ups a try!

2. Burpee: 6 per minute for 15 minutes

Looking for a powerful workout? Try burpees: they’re a full-body aerobic exercise that targets your arms, back, legs, glutes, and chest all at once. They’re like the ultimate combination of bodyweight exercises.

Here’s how to do it: Start standing, then squat down and place your hands on the floor slightly wider than your feet. Kick your legs back to get into a plank position. Do a push-up, then return to the plank. Jump your feet back to your hands, stand up, and reach your hands above your head. Repeat this sequence.

3. Pull-up: 3 sets of 2–5 reps

Pull-ups might seem intimidating, especially when you’re starting out, but they’re a great bodyweight exercise for your biceps, upper back, and shoulders. Start with a few reps and gradually increase as you get stronger.

Here’s how: Grab the pull-up bar with an overhand grip and wrap your thumbs around it. Hang from the bar with your arms straight. Tighten your core and upper body muscles, then pull yourself up until your chin clears the bar. Lower yourself back down slowly to the starting position. Repeat this movement.

Pro tip: Consider getting a portable pull-up bar that fits in a doorframe so you can do pull-ups at home.

Arms

1. Plank-up: 3 sets of 5–10 reps

Plank-ups are excellent for toning your arms, especially your triceps and biceps.

Here’s how to do plank-ups: Start in a plank position with your body lifted, elbows, and toes on the floor, and keep your core tight. Lift yourself into a push-up position one arm at a time, then lower back down onto your elbows one arm at a time. Repeat this movement.

2. Triceps dip: 2 sets of 10–12 reps

To do triceps dips, find a chair, box, ledge, bench, or staircase. Doing these exercises regularly will strengthen your triceps (and sometimes your pecs too!), giving them a good workout to get stronger.

Sit in a chair (or on a step). Hold the edge of the chair with your hands on either side of your hips. Lift your body up off the chair so you’re hovering above it. Keep your legs mostly straight. Lower yourself down slowly until your elbows are almost at a right angle. Push down into your hands to lift yourself back up until your arms are straight again. Repeat this movement.

3. Inchworm: 3 sets of 4–6 reps

This exercise might seem simple, but it’s surprisingly effective. It’s fun and can make you feel youthful again, while also toning your abs, glutes, quadriceps, shoulders, and triceps.

Start by slightly bending your knees while standing. Slowly bend at your hips to touch your toes. Place your hands on the ground and crawl them out in front of you until you’re in a plank position. Then, step forward with your feet towards your hands, like an insect crawling. Repeat this movement.

Legs

1. Step-up: 3 sets of 15 reps (each side)

Do you have stairs or a sturdy box? You can use them to work out your legs. Step-ups are a simple beginner exercise that strengthens your hamstrings, quadriceps, and glutes. Just take it one step at a time!

Ready to work out with stairs or a sturdy box at home? Place your right foot on the box or first step, followed by your left. Step back down with your right foot first, then your left. Repeat, starting with the opposite leg each time.

Pro tip: For an extra challenge, lift your knee towards your chest when stepping onto the box or stair!

2. Lunge: 3 sets of 15 reps (each side)

There are many ways to do lunges, but the basic one works your glutes, quads, and hamstrings. It’s great for toning your leg muscles!

Here’s how to do it: Step forward with one leg, making a big stride. Bend both knees until your back knee is just above the floor and your front thigh is nearly parallel to the ground. Push through your front heel to stand back up. Then, step forward with your other leg and repeat.

3. Squat: 3–5 sets of 8–12 reps

Many people think squats are only for weightlifters, but that’s not true. You can build strong leg muscles just by doing bodyweight squats correctly.

Here’s how to do it: Stand with your feet slightly wider than your shoulders. Keep your arms straight with your palms down. Take a breath in, bend your knees, and gently push your hips back. Keep your back straight, shoulders back, and look straight ahead. Squat down as low as you comfortably can, aiming to get your hips lower than your knees. Push back up explosively from your heels, engaging your core.

Also Read: 8 Perks of HIIT Workouts

How to build muscle at home with dumbbells

You don’t need big gym machines if you want to spice up your workouts or start using weights. Just grab a pair of dumbbells. If you want to mix it up, you can also try resistance bands or kettlebells.

Chest

1. Chest press: 3–6 sets of 4–8 reps

The chest press mainly works your chest muscles (pectoralis) and shoulders (deltoids), as well as your triceps. You often see people doing chest presses in the gym with a barbell, but you can also do them at home using dumbbells.

Here’s how to do it: Lie on your back with your knees bent and feet flat on the ground, either on a bench or the floor. Hold the dumbbells at the sides of your chest, then push them straight up while keeping your core tight. Lower the dumbbells back down slowly and repeat.

2. Lying dumbbell fly: 3–6 sets of 4–8 reps

Dumbbell flyes are awesome for boosting your chest strength. You can do them on a bench or lying on the floor. This move really targets your deltoids, biceps, and chest muscles.

Here’s how to do dumbbell flyes: Lie on a bench or the floor with your knees bent. Hold the dumbbells above your chest, palms facing each other. Lower the dumbbells out to your sides until you feel a stretch. Bring them back up above your chest and repeat.

3. Pullover: 3 sets of 10–12 reps

Imagine you’re a lumberjack chopping wood to strengthen your lats, pecs, and abs—no axe required! You can do this dumbbell exercise on the floor, a bench, or even a stability ball. Just grip the dumbbell tight!

Here’s how to do it: Lie on your back with your feet on the ground. Hold a dumbbell with both hands and lift it above your chest. Bend your elbows a bit and slowly move the dumbbell overhead, then bring it back to start. Start with a weight that feels comfortable. Be careful not to drop the dumbbell on your head or chest!

Arms

1. Biceps curl: 3 sets of 10–15 reps

This classic biceps workout will boost your arm strength and help you build those muscles you love to flaunt in the mirror.

Here’s how to do it: Hold dumbbells down by your sides while sitting or standing. Rotate your arms so your palms face your shoulders, bend your elbows, and lift the weights towards your shoulders. Lower them back down slowly, then repeat.

2. Triceps extension: 3 sets of 8–12 reps

Get ready to boost those triceps with this workout! Whether you’re standing or sitting, it’s all about technique and focus to strengthen those arms.

Here’s how to do it: Stand with your feet hip-width apart, holding a dumbbell in both hands. Lift the weight overhead with straight arms. Next, bend your elbows and lower the weight behind your head. Lift it back up and repeat. Keep your upper arms as stable as possible for better results.

3. Wrist curl: 3 sets of 12 reps

This exercise helps build strength in your forearms and hands. These muscles often get overlooked, but they’re crucial for everyday tasks like using a computer mouse or turning knobs.

To do this exercise, sit on a bench or chair with a light dumbbell in each hand. Place your forearms on your thighs, with your wrists resting on your knees. You can turn your palms up or down. Slowly curl the weights up towards your shoulders, then lower them back down. Keep your arms still and just move your hands. Repeat this movement.

Legs

1. Dumbbell squat: 3 sets of 12–15 reps

Squats alone work your major leg muscles, but adding weights can really help those muscles grow stronger. If you’re up for more of a challenge, try adding dumbbells to any type of squat.

Here’s how to do it: Stand with your feet hip-width apart and hold a dumbbell at each shoulder. Keep your weight on your heels as you lower yourself into a squat. Push through your heels and hips to stand back up.

2. Dumbbell walking lunge: 3 sets of 10 reps (each side)

Make lunges tougher by grabbing some dumbbells or mixing up your lunge style. Walking lunges with dumbbells do wonders for your quads, glutes, and even your grip strength!

Here’s how to do it: Grab a dumbbell in each hand. Step forward with your right leg and lower yourself until your knee forms a 90-degree angle. Push back up with your front foot to stand. Repeat the lunge with your left leg.

3. Calf raise: 3 sets of 15–20 reps

Ever stood on your tiptoes to reach something on a high shelf? Doing a standing calf raise is just as easy! It’s also a quick desk exercise you can do while working from home.

Here’s how to do it: Stand up straight with dumbbells hanging down at your sides, right next to your hips. Keep your toes on the ground as you lift your heels, then lower them back down.

Pro tip: For a seated calf raise, place the dumbbells on your knees to lift your heels. You can do this exercise one leg at a time or both together.

Your 30-day muscle-building workout plan

Kickstart your month-long plan with a weekly schedule that includes these 18 exercises. This plan will keep you flexible and boost your cardio.