Can you build muscle with just bodyweight exercises? Let’s find out

Can you avoid weights and gain muscle only with bodyweight exercises? We have an answer to that question.
bodyweight exercises
Can you gain muscles and sculpt up that body without lifting a single kilo? Image courtesy: Shutterstock
Nikita Bhardwaj Published: 14 Nov 2020, 11:00 am IST
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If the weight training math is restraining you from transforming your body by gaining some muscles then we have some news for you. To be honest, there is no need to lift a single kilo because you can sculpt your body by practising the right kind of bodyweight exercises.

Yes, it’s absolutely true that you don’t have to lift weights to transform your body. There is, however, one thing you need to keep in mind which is that you have to double the repetitions of your bodyweight exercise. This effort will ensure that everything falls into place.

You only add weight for that extra kick

You must have noticed your trainer reducing the number of repetitions when you’re training with weights. The heavier the weight, the lower will be the number of repetitions.  

Lifting weight requires more energy than doing bodyweight training. Therefore, you get that discount. If you’re doing bodyweight exercises, you just have to increase the number of repetitions to get equally impactful results.

Bodyweight exercises
Muscle tightening isn’t that difficult if you do bodyweight training. Image courtesy: Shutterstock

For example, if you do 15 weighted squats in one go then you’d have to take that number up to 30, or more, for similar results when you’re doing bodyweight training.

This is how bodyweight exercises help you gain muscle

To understand the mechanics behind bodyweight training you need to understand how it impacts the body. When you lift weights and exercise, it results in muscle contraction. When done regularly, it leads to your muscles getting developed in a way that you look fuller and proportionate.

When you’re doing bodyweight exercises for the same results, the focus is on the number of repetitions. A higher number of repetitions leads to greater muscle contraction.

You will, however, need to ensure that the break time between each set is very small when doing bodyweight exercises. If you allow your muscles to relax for too long between each set, the impact will also reduce. So, bodyweight exercising is definitely for the hustlers!

Here are 5 spectacular benefits of bodyweight training:

1. You can do bodyweight training anywhere and anytime since you need zero equipment for it.

Bodyweight exercises
No more cramps if you do bodyweight training. Image Courtesy : Shutterstock

2. It helps in optimally toning the muscles and ensures you don’t end up looking too bulked up.


Keep an idea of your risk of weight-related issues.

Check BMI

3. The risk of injuries is super low.

4. Bodyweight exercises will enhance your understanding of muscle movements.

5. If you are a beginner, this is a great point to start because it’s safe and effective.

Also, watch:

Here are 10 best bodyweight exercises for overall muscle gain:

1. Push-ups (All kind of variations)
2. Triceps dips
3. Pull-ups
4. Shadow punching
5. Plank
6. Leg raises
7. Squats (All kind of variations)
8. Lunges
9. Burpees
10. Bicycle crunches

Bodyweight exercises work on these three principles – pushing, pulling, and squatting.

So, ladies, if you want to tone up your body then you must include these bodyweight exercises in your workout routine!

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About the Author

Six-pack abs are all that Nikita needs, along with her daily dose of green tea. At Health Shots, she produces videos, podcasts, stories, and other kick-ass content. ...Read More

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