Build Muscle Without Weights

Weightlifting is commonly associated with bodybuilding, but it is still very possible to develop a workout plan that does not include the use of weights. This type of program will still build muscle and is convenient to use in the home, while traveling, and in other situations when finding a gym is not feasible. Here are some exercises that target the major muscle groups without the necessity of weights:

Muscle Building Exercises

While many bodybuilders incorporate weightlifting into their workout regimens, there are also effective and safe ways to build muscle without weights. People who don't own their own set of weights and don't have the time or means to visit a gym will still be able to grow lean muscle with other forms of exercise.

Lunges

Lunges are great for building leg muscle. They are performed by moving one leg forward and then pressing the body down until the front thigh is parallel to the floor and the back leg is almost at floor level. It is important to keep the upper body straight when doing lunges, which work the quadriceps muscles.

Squats

Squats build muscle in the lower legs and they do not require any special equipment, though a chair can be used for support if needed. Squats involve bending both legs outward and then lowering and raising the body.

Abs

It is quite easy to build muscle without weights when working the abdominal region. Ab crunches are the ideal exercise for developing the "six pack" of muscles that are desired by most bodybuilders. These are done by lying on the back with knees bent, clasping the hands together behind the head, and pushing the shoulders up toward the knees. The position is briefly held before lowering back to the floor.

Chest and Arms

There are several muscle building exercises for the chest and arms that do not require the use of weights. Push-ups are a standard maneuver for working the chest, triceps, and shoulders. Chin ups can be done if the bodybuilder has access to an overhead bar; if not, chair pull ups can be done by placing a broom handle on two chairs, lying on the floor beneath the bar, and pulling the body upward until the chest meets the bar.