November 22


Build Muscle at Home

Contrary to popular opinion, you can build muscle away from the gym. As a result, many fitness enthusiasts are embracing alternative workout spots like parks and home gyms. The latter was popularised at the peak of the COVID lockdown era, but it has remained a trend.


Building muscle from home sounds impossible, but it’s quite simple. You only need the right tools and approach to get good results. Here is a simple guide on how to build muscle from home.


Choose a good routine


Working out from home is slightly different from training in the gym. Your house probably has limited space and equipment, making it impossible to follow the same routines as the gym. As a result, your workouts have to match the conditions at home if they are going to be effective.

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Body weight training is an efficient approach for home workouts. As the name suggests, it involves using the body weight to overload the different muscle groups. Some bodyweight training workouts include push-ups, dips, and planks.


Trainers in callisthenics can attest to the muscle-building efficiency of body weight training since the entire practice is centred around it. Moreover, the workouts offer different variations to target specific muscles.


Resistance training is also a practical home workout option. However, it requires the use of resistance bands and other workout equipment. Another option is progressive overload. Ultimately, the routine you select depends on your preferences and what you have to work with.

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Get the right equipment


Although it’s not a must-have, workout equipment can enhance your training. Therefore, if you can get your hands on the right equipment for building muscle at home, go for it.


Basic home gym equipment includes a flat bench, incline bench, pull-up bar, bench press machine, and a squat wrack. These are great for building muscle through weight training. However, you don’t need to have all the equipment. Moreover, some machines double up in function and may be more resourceful for a small home gym.


Aside from the workout machines, getting the appropriate safety equipment like workout gloves, knee straps, and elbow straps is vital.

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Create a schedule


Some people struggle to stick to schedules; however, you can only build muscle if you follow a strict schedule. A workout schedule has several benefits. Firstly, it improves time management since each session is slotted in for a specific duration. Secondly, a workout schedule ensures no muscle groups are left out in training. As a result, muscle gains are symmetrical. Finally, a workout schedule allows you to track your progress.


Get some help


Working out from home is easier said than done. It requires a lot of self-motivation and discipline. However, getting some help can make it all easier. Moreover, help comes in various ways.

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A workout buddy


A training partner is often enough to help when trying to build muscle at home. They can motivate during sessions and help with difficult sets in progressive overload training. Moreover, it’s comforting to know someone is in the same boat as you.


A personal trainer


If you can get a personal trainer, they might be the most resourceful asset in your journey to building muscle. Trainers guide workout sessions and set up training regimens. Their input is invaluable, and trainees often see results faster. Moreover, personal trainers provide objective assessments on progress.


Although getting started at the gym is better, home training is a good alternative if you are up for it. So, are you?

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