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​Building Muscle the Gym-Free Way

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Photo by Scott Webb on Unsplash

Although we are desperate to maintain a healthy lifestyle and look our best, it is simply not always possible to join a gym in between juggling a career and family or to invest in expensive equipment for your house. Luckily there are ways to effectively build lean muscle mass without parting with a lot money, which can be engaged in just about anywhere – your home, while you are on vacation or even at the office. All you need is a bit of time and some comfortable clothes to workout in.

Basic exercises such as glue-bridges, pull-ups and movements involving a set of cost-effective resistance bands can go a long way in sculpting your body. There are in fact a host of options available that will see you build muscle free of charge. One exercise, in particular, is often overlooked regardless of the great benefits it holds for the human body: the push-up. By taking the normal push-up and changing it somewhat, you can give your body a good workout and build some much-desired muscle.

Progressing Your Push-Ups

There are a couple of ways in which you can increase the difficulty of your push-ups to ensure optimum results:

  • Decline push-ups: These are very easy to perform and all you need is something to raise your feet off the ground (like a chair or coffee table). Place your feet on the support of choice and proceed to do pushups as normal. The weight on your hands is increased thus giving your body more of a workout.
  • Weighted push-ups: Take an empty back-pack (or use a weight vest if you have one - you can even make your own) and fill it with books or sandbags. Put the bag on your back, adjust the straps so that it fits securely and do push-ups as normal. The added weight will put extra strain on your muscles, developing them more.
  • One-handed push-ups: These are a little trickier to do but with a bit of practice you will soon be doing them like a pro. Move your feet a little further apart than usual and place your free hand behind your back. Do a push up as normal and be sure to swap hands half-way through.
  1. Don’t ever underestimate the value of your own bodyweight when it comes to exercising and building muscle. Not only is your body virtually a free piece of exercise equipment but it is with you wherever you go. There are really no excuses to refrain from changing your lifestyle and loving the skin that you’re in – where there is a will there is definitely a way. - Jane Sandwood
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