Building Muscle with Bodyweight Exercises: A Beginner's Guide

If you’re new to fitness and want to build muscle, you might assume that you need to hit the gym and lift weights. While weight training is an effective way to build muscle, it’s not the only option. Bodyweight exercises, which use your own body weight as resistance, can also be a great way to build strength and muscle mass.

In this article, we’ll explore the science behind building muscle with bodyweight exercises, the benefits of bodyweight exercises, provide a list of must-do exercises, and offer tips on how to structure your workout routine for optimal results. We’ll also answer some frequently asked questions about building muscle with bodyweight exercises.

What Are Bodyweight Exercises?

Bodyweight exercises are exercises that use your own body weight as resistance to build strength and muscle mass. They can be performed anywhere, without the need for any equipment or gym membership. Bodyweight exercises are an effective way to improve fitness and build muscle, and they are especially useful for beginners who may not have access to a gym or weightlifting equipment.

Typically, when people think of bodyweight exercises, they think of push-ups, pull-ups and bodyweight versions of gym exercises such as squats and lunges.

Calisthenics are a type of bodyweight exercises which includes many different techniques and movements, and has become quite popular in recent times.

What Is Calisthenics?

Calisthenics is a form of exercise that involves using your bodyweight to build strength, flexibility, and endurance. It is a popular form of fitness training that can be performed anywhere, without the need for any equipment or gym membership. Calisthenics is an effective way to improve fitness and build muscle, and it is especially useful for beginners who may not have access to a gym or weightlifting equipment.

In calisthenics, the focus is on using your own body weight as resistance, rather than relying on external weights. This means that the exercises are usually performed using just your body weight, with no need for any equipment or weights. This makes calisthenics a convenient and affordable way to stay fit and healthy.

Can You Build Muscle with Bodyweight Exercises?

The short answer is yes. Muscle growth, also known as hypertrophy, is triggered by resistance training, which creates micro-tears in the muscle fibres. The body responds to these micro-tears by repairing the fibres and making them stronger and bigger than before. This process can be triggered by a variety of stimuli, including weight training, bodyweight exercises, and other forms of resistance training.

While weight training is often considered the gold standard for muscle growth, bodyweight exercises can also be effective. In fact, a study published in the Journal of Human Kinetics found that bodyweight exercises can be just as effective as weight training for building muscle mass, especially for beginners.

Must-Do Bodyweight Exercises for Building Muscle Mass

You can explore our exercise videos section for some of the best bodyweight exercises for building muscle mass. to Here are some of the most effective bodyweight exercises for building muscle mass:

Push-Ups

Push-ups are a classic bodyweight exercise that targets the chest, shoulders, and triceps. To do a push-up, start in a plank position with your hands shoulder-width apart. Lower your body until your chest almost touches the ground, then push yourself back up to the starting position.

Squats

Squats are a compound exercise that target the lower body, including the quads, hamstrings, and glutes. To do a squat, stand with your feet shoulder-width apart and lower your body as if you were sitting in a chair. Make sure your knees don’t go past your toes, and keep your back straight.

Lunges

Lunges are another great exercise for the lower body, targeting the quads, hamstrings, and glutes. To do a lunge, step forward with one foot and lower your body until your back knee almost touches the ground. Keep your front knee directly above your ankle, and make sure your back is straight.

Pull-Ups

Pull-ups are a challenging exercise that target the back, biceps, and forearms. To do a pull-up, hang from a bar with your hands shoulder-width apart and your palms facing away from you. Pull your body up until your chin is above the bar, then lower yourself back down.

Dips

Dips are a bodyweight exercise that targets the triceps, chest, and shoulders. To do a dip, find a stable surface such as parallel bars or the edge of a bench. Lower your body until your elbows are at a 90-degree angle, then push yourself back up to the starting position.

Can You Do Bodyweight Exercises Every Day?

While bodyweight exercises can be effective for building muscle mass, it’s important to give your muscles time to rest and recover between workouts. As a general rule, you should aim to work each muscle group two to three times per week, with at least 48 hours of rest between workouts.

How to Build Muscle with Bodyweight Exercises?

To build muscle with bodyweight exercises, you need to follow the principles of progressive overload and proper form. Progressive overload means gradually increasing the resistance or difficulty of your exercises over time. This can be achieved by increasing the number of reps or sets, decreasing the rest time between sets, or adding more challenging variations of the exercises. Proper form is also essential for preventing injury and ensuring that you’re targeting the right muscles.

In addition to these principles, it’s important to follow a balanced diet that provides your body with the nutrients it needs to build muscle. This includes consuming adequate protein, which is essential for muscle growth and repair.

Bodyweight Cardio Exercises

In addition to strength training exercises, bodyweight exercises can also be effective for improving cardiovascular fitness. Here are some bodyweight exercises you can do to get your heart rate up:

Jumping Jacks

Jumping jacks are a classic cardio exercise that can get your heart pumping. To do jumping jacks, stand with your feet together and your arms at your sides. Jump up, spreading your feet apart and raising your arms overhead. Jump back to the starting position and repeat.

Mountain Climbers

Mountain climbers are a full-body exercise that can get your heart rate up and work your abs, legs, and arms. To do mountain climbers, start in a plank position with your hands shoulder-width apart. Bring one knee up to your chest, then quickly switch to the other knee.

Burpees

Burpees are a challenging full-body exercise that can help improve your cardiovascular fitness. To do a burpee, start in a standing position. Drop down into a squat, then kick your legs back into a plank position. Quickly jump your legs back to the squat position, then jump up as high as you can.

Sample Calisthenics Workout Plan For Building Muscle

Some people might argue that calisthenics is fun but it can’t build muscle. However, there are research studies (Doma et al., 2013 ; Kikuchi & Nakazato, 2017) that show that bodyweight training and equipment-based training have a similar effect on the muscle. So as long as progressive overloading is done then the muscle will grow.

Unlike at the gym, one can’t just add weights to make the movement challenging in calisthenics. As overloading is the best way to grow muscle so progressive movements are performed in calisthenics in order to overload the muscle.

Here is a sample workout plan for training quadriceps, glutes and hamstrings:

Box Squat

Box squats are a type of squat that involve sitting back onto a box or bench, rather than squatting all the way down. Here’s how to do a box squat:

1. Begin by standing with your feet shoulder-width apart, toes pointed slightly outward.
2. Place a box or bench behind you at a height that allows you to sit down with your thighs parallel to the ground.
3. Keeping your chest up and your core tight, begin to squat down and back, sitting back onto the box.
4. Pause briefly at the bottom, then drive through your heels and stand back up to the starting position.

Full Squat

Full squats are a type of squat that involve squatting all the way down until your thighs are parallel to the ground. Here’s how to do a full squat:

1. Begin by standing with your feet shoulder-width apart, toes pointed slightly outward.
2. Keeping your chest up and your core tight, begin to squat down and back, keeping your knees in line with your toes.
3. Squat down until your thighs are parallel to the ground, or as low as you can go while maintaining good form.
4. Drive through your heels and stand back up to the starting position.

Lunges

Lunges are a type of exercise that involve stepping forward with one leg and lowering your body down until your back knee almost touches the ground. Here’s how to do a lunge:

1. Begin by standing with your feet hip-width apart.
2. Take a big step forward with your right foot, landing on the heel.
3. Lower your body down until your back knee almost touches the ground, keeping your front knee in line with your toes.
4. Push through your front heel and stand back up to the starting position.
5. Repeat on the other side, stepping forward with your left foot.

Watch our exercise tutorial here.

Bulgarian Split Squat

Bulgarian split squats are a type of exercise that involve lunging forward with one leg and resting the top of your back foot on a bench or box behind you. Here’s how to do a Bulgarian split squat:

1. Begin by standing with your feet hip-width apart, facing away from a bench or box.
2. Lift your right foot and place the top of your foot on the bench behind you.
3. Keeping your chest up and your core tight, begin to lunge forward with your left leg, keeping your knee in line with your toes.
4. Lower your body down until your back knee almost touches the ground.
5. Push through your front heel and stand back up to the starting position.
6. Repeat on the other side, switching your feet so that your left foot is on the bench and your right foot is forward.

You can also watch our exercise tutorial on doing a Bulgarian Split Squat exercise here.

Step-ups

Step-ups are a type of exercise that involve stepping up onto a box or bench and then stepping back down. Here’s how to do a step-up:

1. Begin by standing in front of a box or bench.
2. Place your right foot on top of the box, pressing through your heel to lift your body up.
3. Bring your left foot up to the top of the box, standing up fully on top.
4. Step back down with your right foot, followed by your left foot.
5. Repeat on the other side, starting with your left foot on top of the box.

Supported Pistol Squat

Pistol squats are a type of squat that involve squatting down on one leg while keeping the other leg extended in front of you. Supported pistol squats involve using a bench or box for support. Here’s how to do a supported pistol squat:

1. Begin by standing in front of a bench or box.
2. Lift your right leg off the ground and extend it in front of you.
3. Squat down on your left leg, keeping your right leg extended.
4. Use the bench or box for support, lightly touching it with your hands as you squat down.
5. Stand back up to the starting position.
6. Repeat on the other side, lifting your left leg and squatting down on your right leg.

Pistol Squat

Pistol squats are a challenging type of squat that involve squatting down on one leg while keeping the other leg extended in front of you, without using any support. Here’s how to do a pistol squat:

1. Begin by standing on your left leg, with your right leg extended in front of you.
2. Squat down on your left leg, keeping your right leg extended in front of you.
3. Lower your body down until your left thigh is parallel to the ground, or as low as you can go while maintaining good form.
4. Stand back up to the starting position.
5. Repeat on the other side, standing on your right leg and extending your left leg in front of you.

Sample Workout Plan

Here’s a sample workout plan that incorporates these exercises:

1. Box squats: 3 sets of 8 reps
2. Bulgarian split squats: 3 sets of 10 reps (per leg)
3. Lunges: 3 sets of 12 reps (per leg)
4. Full squats: 3 sets of 8 reps
5. Step-ups: 3 sets of 10 reps (per leg)

For each exercise, choose a weight or variation that allows you to complete the prescribed reps with good form. Rest for 60-90 seconds between sets, and aim to complete the entire workout 2-3 times per week. To maximise gains, gradually increase the weight or difficulty of the exercises over time, and make sure to eat a balanced diet that provides your body with the nutrients it needs to build muscle.

FAQs

1.How many reps should I do for bodyweight exercises?

It’s important to listen to your body and start with a number of reps that feels challenging but manageable. As you get stronger, you can gradually increase the number of reps or sets.

2. Can I build muscle with bodyweight exercises alone?

While bodyweight exercises can be effective for building muscle mass, it’s important to have a balanced workout routine that includes a variety of exercises targeting different muscle groups.

3. Should I do bodyweight exercises every day?

It’s important to give your muscles time to rest and recover between workouts. Aim to work each muscle group two to three times per week, with at least 48 hours of rest between workouts.

4. Do I need any equipment to do bodyweight exercises?

Most bodyweight exercises can be done with little to no equipment, making them a great option for working out at home or on the go.

5.How important is nutrition for building muscle with bodyweight exercises?

Nutrition is essential for building muscle, as it provides your body with the nutrients it needs to repair and grow muscle fibers. Aim to consume a balanced diet that includes adequate protein, carbohydrates, and healthy fats.

Conclusion

Bodyweight exercises or calisthenics can be an effective way to build muscle and improve your overall fitness, especially if you’re new to working out. By following the principles of progressive overload and proper form, and incorporating a balanced diet and adequate rest, you can see results from bodyweight exercises alone. With a little dedication and consistency, you can achieve your fitness goals and build the muscle you desire.

References

• Doma, K., Deakin, G. B., & Ness, K. F. (2013). Kinematic and electromyographic comparisons between chin-ups and lat-pull down exercises – PubMed. Sports Biomechanics, 12 (3). https://doi.org/10.1080/14763141.2012.760204
• Kikuchi, N., & Nakazato, K. (2017). Low-load bench press and push-up induce similar muscle hypertrophy and strength gain. Journal of Exercise Science & Fitness, 15 (1), 37–42. https://doi.org/10.1016/j.jesf.2017.06.003