How to build muscle without going to the gym…

The Greenwich Mummy Blog - The gym-free way to build muscle
Building muscle without going to the gym is possible.. you just need to know how!
I’m an avid fan for working out in the gym. I love the atmosphere and the free weights area is where you will usually find me… there and the functional fitness area of the gym. You’ll rarely find me on the cardio machines unless I’ve just stepped foot into the gym as I only do cardio at the start of my strength training to raise my heart rate and warm up my muscles. I’m not a cardio fan – give me the squat rack any day! πŸ™‚

However the magical equation to building muscle is very (scientifically) simple… eat a balanced diet to feed your muscles and exercise using your body weight or weights (resistance or strength training) to build the muscle. Okay, there is a little more to this but these are your basic building blocks.

So without further ado, here are some tips by Jane Sandwood, a freelance writer at Totalshape.com on how you can build some muscle without stepping foot into the gym…

How to Maintain Fitness Goals Without a Gym

When you have fitness and health goals, going to the gym may be an integral aspect – or even the focus, of your routine. Gyms offer inspiration, motivation and come packed with various equipment that help you build and strengthen muscle. However, if you have a family, especially young kids, going to the gym regularly, or indeed at all, may not be a realistic option. To stay on track with your fitness journey and keep progressing towards your goals while being a busy parent, consider the following tips on how to build muscle and workout gym-free:

Utilise your own body weight

When you have kids, committing to daily or even weekly gym workouts can seem impossible, but muscle building and fitness never have to be sacrificed. There are plenty of in-home workouts that can be done without stepping outside that utilise your own bodyweight to offer an intense workout that builds and strengthens muscle. Yoga, often considered to be a relaxing and calming stretching routine, actually has many different poses that are considered strengthening exercises, working both your arm, leg and core muscles. Other options to include in your at-home workout routine include lunges, squats, push-ups, crunches, and planks. All of these use your own body’s weight to provide you with a challenging workout routine that will build and strengthen muscle.

The Greenwich Mummy Blogger - The gym-free way to build muscle
Photo by Dominik Wycislo on Unsplash
Invest in equipment

If going to the gym regularly or at all is not possible for you as a parent, consider investing in good quality equipment that will make your at-home workouts more challenging and productive. While exercises that utilise your own body weight are also effective, adding weights to lunges or squats, for example, will increase your strength and greatly speed up your muscle building goals. You can start off with some dumbbells of varying weights, a kettlebell, and some basic leg bands to add some diversity to your weight training. These options can all become staples of any good workout, so even if you choose to upgrade to fancier equipment in the future, you will always have a use for them.

The Greenwich Mummy Blogger | The gym-free way to build muscle
Turn your home into an effective mini gym with some functional equipment
Challenge yourself

Gyms offer inspiration and motivation. At home, you might need a little extra push to stay in the game and on track with your goals. Always make sure to challenge yourself and push yourself. When you find a workout routine that becomes much easier, don’t just settle. Instead, you should increase the weights, amount of repetitions, or both. Set goals for yourself based on your progress, and make sure to hold yourself accountable. This way, your at-home workouts will be just as productive, challenging, and results-oriented as any gym session!

For many parents, working out at home is the best way to ensure that they actually stay on track in terms of their fitness goals. While gyms of course come with many benefits, you can easily gym-ify your own home to make sure to build muscle, while remaining challenged. Incorporate the above steps to your workout routine and reap the benefits of at-home workouts!


A contribution post written exclusively for this blog by Jane Sandwood, a freelance writer at totalshape.com
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One thought on “How to build muscle without going to the gym…

  1. Yes! I love working out at the gym, but life has gotten crazy with my kid and other stuff going on. I signed up for some home workout programs, got a few dumbbells, and made my garage into a little gym area! It has been awesome for supplementing my gym days and staying in shape. It’s amazing how fit you can be just at home!

    Liked by 1 person

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