How to become a power woman: muscle building without equipment

Gyms are too boring and monotonous for you? With this training there are no more excuses. We show you how muscle building works without equipment.

You dream of a well-toned belly, firm buttocks, toned arms and legs? Now it's time to stop dreaming and start training.

Muscle building without equipment works at any time and anywhere.

We'll show you how it's done!

How to build muscle without equipment

Muscle training without equipment is training with your own body weight.

In bodyweight training, you work only against the resistance of your own body weight. You do not need any fitness tools.

Muscle building training has some advantages

• you save time: Muscle building without equipment is possible at any time of day and anywhere. You are not dependent on opening hours and save the time in which you normally drive to the gym.
• train free of charge: All you need for bodyweight training are some sports clothes. You save the costs for the gym and you don't have to invest in expensive training equipment.
• low risk of injury: Training without equipment prevents incorrect handling of dumbbells, bars, benches and co.
• you are independent of the weather: There are no more excuses for bad weather. If it rains, you can simply move your muscle-building workout without equipment into your living room.
• private training atmosphere: No more crowded gyms. You can do your bodyweight workout alone or with friends. Whether at home or in the park.
• varied training: You won't get bored easily with this workout. There are numerous bodyweight exercises in the most diverse variations.

With these exercises you build up muscles especially fast!

For whom self-weight training is suitable

To start training to build muscle without equipment, you should have fitness and a good grasp of new movements.

If you are rather unathletic and have little experience, I advise you to see a trainer.

He can explain how to do the exercises correctly and you can get helpful tips on strength training.

Should you be overweight Muscle building without equipment nothing for you for the time being. The initial load is much too high in this case. Operate Endurance training, to lose a few kilos. Cycling is the perfect sport for beginners!

Bodyweight training works numerous muscle groups.

Do you already have your first sports experience? Start building muscle without equipment.

In order to not only burn calories, but also train strength and endurance, you need to pay attention to a few things:

• Adapt the exercises to you. The exercises and the intensity should be adjusted to your performance level.
• Choose the right training method. For muscle building without equipment, it is important that you adapt the training method to your goal.
• Exercise regularly. Due to the initial euphoria, you tend to train hard one week and then let it go again. Regular training means at least twice a week. The ideal would be three to four times. If you have reached your goal, do not stop training. Set a new goal.

In order to track your progress, it is helpful to record your current status. Measure your weight, Body fat percentageThe number of repetitions you can do at the beginning of the exercises.

This way you can successfully emulate your goal.

Revealed! These are the most effective abdominal exercises!

How to start training to build muscle without equipment

In order for you to achieve success with your training, you need to keep a few things in mind.

1. why do I want to build muscle?

First, you should be clear why you want to build muscle. What do you want the workout to accomplish? What should your body look like? How will you feel when you reach your goal?

Ask yourself these questions and write down the answers. This way you can strengthen your motivation.

Use "I can" and "I will" instead of the words "try" and "have to."

You should not be forced to train. Do it because you enjoy it and because you want to achieve something.

There is more protein in these plant foods than in milk!

2. what is your current status?

It is important to know your starting point so that you can see your progress. This will also help you set goals.

Weigh your weight, measure your body fat and your circumference. It is best to measure once a week at the same time and make a note of everything.

Tip: Fair best Monday in the morning.

Before you start your training program, take a before photo. After a few weeks, take a new photo and compare the two. You will notice positive changes if you have been diligent.

Pay special attention to your diet. When building muscle without equipment, it is important that you eat more calories than you consume.

To know how many calories you need to eat, calculate your basal metabolic rate.

Basal metabolic rate = (10 x weight in kg) + (6.25 x height in cm) - (5 x age) - 161

Additionally, choose your activity factor:

• little active (1,2): No training
• slightly active (1.375): light training 1-3 times a week
• moderately active (1.55): Sports 3-5 days per week
• very active (1.725): daily training
• extremely active (1.9): Competitive sports

Multiply your basal metabolic rate by your power factor. This gives you the calorie requirement per day.

Example:

Basal metabolic rate = (10×50) + (6.25×165)-(5×28)-161 = 1230

1230×1,375 = 1691

I need 1691 calories per day

Do you already know this trick that increases your basal metabolic rate?

3. set a goal

If you know your current status, you can set a realistic goal.

Set partial goals as well. You want to have achieved something at a certain point in time.

Always write down your goals and position them so you can see them every day.

Tell friends and family about your goals. This will strengthen your motivation and make it harder to quit :)

Reward yourself when you have reached a partial goal. Please not with sweets :-)

You know why you want to build muscle? You know your current condition? You have set a goal?

Then start training now. Ideal is muscle building without equipment three to four times a week.

With EMS you can build muscle especially fast!

Why women do not build muscle as fast as men

We women have it a little harder when building muscle without equipment.

Our hormones are to blame. Men have higher levels of testosterone than women. The testosterone helps men grow muscles faster.

We women have lots of estrogen in our blood, which makes it harder to build muscle as a woman.

Our muscle building is also strongly related to our menstrual cycle. To build more muscle, it can be helpful to change our Adapt training to the cycle.

But it's not just hormones that make it hard for us to build muscle. Women also have a much higher fat percentage than men.

How you also succeed as a woman to build muscle, you will learn in our XXL Guide for muscle building as a woman.

But these are no reasons to bury your head in the sand. Because we women are strong-willed :) We need for muscle building without equipment longer than men, but can do it easily!

These minibands exercises will make your butt really crisp!

The best training methods for muscle building without equipment

For a successful training to the Muscle building without equipment you should choose the right training method.

The repetitions and resistance you choose will determine how effective your workout is.

We have for you the best three training methods for muscle building without equipment in comparison.

Interval training and muscle building

A good method for muscle training are interval sets.

Choose an exercise and perform it with 6-12 repetitions. Push yourself to your limits with this exercise.

If you manage more than twelve repetitions, choose a heavier variation.

Once the first exercise is done with 6-12 repetitions, take a break for three minutes. Start with the second set. Start the third set after six minutes of rest.

For interval training, choose three to four exercises that you work through one after the other.

A more difficult variation of push-ups are, for example, one-arm push-ups. Or push-ups where you put your legs on a sofa or a low table.

Can you build muscle on a vegan diet?

More muscles through supersets

This method is suitable for advanced and ideal for muscle building without equipment.

Choose two similar exercises for this method. Start with the exercise that is most difficult for you. Perform 1-5 repetitions.

Then you start with the easier one. This exercise is performed with 6-12 repetitions.

Take a break for four minutes and start the next set with the same exercises.

After a break of eight minutes, start the next two exercises. Perform three to four supersets.

Swimming really makes the muscles grow

Graduated sets for more strength

Choose one exercise and take the most difficult variant of it. Do 10-15 repetitions of the exercise. Get to your limits.

Lighten the exercise by one step. Perform the repetitions so that you reach your limits. For the third set, make the exercise a little easier and again go to muscle failure.

Attention: This training method is not suitable for all exercises. Some exercises can not be changed in stages.

Tip: Train more effectively with EMS

If you want to save time on strength training, then you should read up on EMS. The muscles are stimulated with light electrical impulses, which promotes muscle growth and makes you fit faster.

Instead of pedaling for an hour, you're done with the workout after just 20 minutes. For this, you slip into a tight-fitting suit and do bodyweight exercises. But you don't feel like going to a gym?

There are more and more companies that offer EMS equipment for rent.

At Stimawell you can rent all the equipment for 3 months for a very reasonable price. The package includes suit, controller, remote control, manual.

On top of that, there's a free app. In the virtual training room, you can watch videos and train directly.

The operation is very simple and suitable even for beginners.

If you're curious, you can get more information on the Stimawell website smart.

With the set you can easily get fit in your living room. You can exercise when and how often you want.

Be quick! The EMS set is currently on sale!

The 10 best bodyweight exercises

1. strong upper body with pushups

With push-ups you strengthen your entire core muscles. Especially chest, shoulders and triceps are trained.

• Rest your knees on the floor and prop yourself up with your arms shoulder-width apart.
• Stretch your legs and support yourself with the tips of your toes.
• Your body must form a straight line and your head forms the extension of the spine.
• Stretch your body and slowly go down.
• The tip of your nose should almost touch the floor.
• Press back up and repeat.
• Make sure you don't fall into a hollow back.

Tip: If this variation is too difficult for you, you can also keep your knees on the floor or raise your hands with a small table. If you can't do that, check out our guide. Here you will learn how to learn pushups.

2. back strengths with pull-ups

Pull-ups strengthen your big back muscle, shoulder muscles and biceps.

For pull-ups, you'll need a pull-up bar or hold onto a railing at the playground.

There are two variants. Either the fingers point towards you or away from you. At first, the variant in which the fingers point towards you is easier.

• Hold onto the bar so that your palms are facing you.
• Pull yourself up slowly and without momentum.
• The chin should protrude just above the bar.
• Slowly lower yourself back down and try another execution.

In the beginning, you might only manage one or two pull-ups. Keep at it, soon you'll be able to do more.

Tip: If you have enough strength, you can also vary the grip type and the grip width. In the beginning, it is best to use the comb grip with a smaller distance between the hands. Here you can learn, how to do pull-ups.

3. squats - for a crisp buttocks

For strong thigh muscles and a crisp butt, this exercise is ideal.

• Place your feet shoulder width apart.
• Stretch the buttocks backwards and slowly go down with a straight back.
• Push yourself back up with your legs.
• Your knees should not extend past the tips of your toes.

Tip: If this exercise is too easy for you, carry a backpack filled with water bottles on your back. Or use a barbellthat you put on your shoulders.

13 effective squats exercises for the crunchy butt

4. crunches for a washboard stomach

A great exercise for the abdominal muscles.

• Lie down with your back on the floor.
• Lift your legs.
• The upper and lower legs form a 90 degree angle.
• Place your arms crossed on your chest or behind your head.
• Lift your upper body toward your knees without any momentum.
• Go back to the starting position.
• However, do not rest your shoulder blades on the floor.
• Raise and lower your upper body again.

Tip: You can also rest your legs on a small stool.

5. one leg deadlifts

With this exercise you will work your abdominal muscles, back muscles, thigh muscles and gluteal muscles.

• Stand on one leg.
• The second leg you stretch out backwards, upwards.
• Bend your back forward. It should form a horizontal line.
• With the stretched arm you touch the floor.
• Go back to the starting position and repeat a few times.
• Your legs should remain stretched as much as possible.

6. swimmers - train the back and buttocks

If you want a flat stomach, you also need to train and strengthen your back. In addition, you can prevent back pain.

• Lie on the floor in the prone position.
• Extend your arms and legs and lift them off the floor.
• Raise and lower your legs diagonally.
• Your palms and feet should be facing the floor.

7. toned legs with the lunge

The lunge strengthens your leg and gluteal muscles.

• Place your feet hip-width apart and stand upright.
• Your gaze is directed forward.
• Tighten your abdominal muscles.
• Take a step forward with one leg. The step should be large enough so that the lower and upper legs form a right angle. The knees must not look over the tips of the toes.
• Push off again with the heel and return to the starting position with the front foot.
• Do a few reps and switch legs.

8. plank - flat as a board

Planking trains the back, abdomen and waist.

• Support yourself on the floor with your forearms.
• The elbows should be under the shoulders.
• The head is the extension of the spine.
• Stretch your feet backwards and stand on your toes.
• Slowly raise your pelvis with your back straight.
• Stay in this position for a few minutes.
• Make sure that you do not fall into a hollow back. Your body should form a straight line.

19 different Plank variations

9. hip thrusts - muscle building without equipment

This exercise trains your straight abdominal muscles.

• Lie on your back for this exercise.
• Place your arms next to your body.
• Tighten your stomach.
• Stretch your legs parallel upwards and lift your hips off the floor a few times.

Attention: Keep your back on the ground.

10. bridging for the back extensor

• In this exercise you lie down with your back on the floor.
• Stand your legs up.
• Lift your hips off the floor and extend them upward until your body forms a straight line.
• Hold a little in this position and repeat the exercise.

11. dips for strong triceps

 

• Use a chair or a small table.
• Sit on the end of the seat.
• Reach for the end of the seat with your hands next to your buttocks each time.
• Your fingertips point forward.
• Stretch your legs and slide your buttocks slightly away from the seat.
• The distance between your heels should be hip-width.
• Slowly bend your arms until your butt touches the floor.
• Your gaze remains directed forward.
• Push yourself back up to the starting position.
• Complete several repetitions.

Fit with Functional Training

12. burpees - full body workout

This exercise uses several muscles and trains your endurance and strength.

• Stand upright with your feet hip-width apart.
• Touch the floor with arms extended and jump backward into push-up position.
• Do a push-up and jump with the legs back to the palms.
• From this position you jump into the air. D
• a whole body must be stretched.
• Start again from the beginning.

13. mountain climber

The Mountain Climber is a great full-body exercise. Especially strengthened the abdominal muscles.

• Assume the push-up position.
• Your body should form a straight line.
• Alternately pull the left and right leg to the torso.
• Try to touch your chest muscles with your knees.

The ultimate abdominal legs butt workout plan

The right diet for muscle building

A proper diet plays an important role in muscle building. Without the right food you will not have success.

Eat more calories than you consume. How many calories you need depends on your gender, age and weight.

Consume enough protein for muscle building without equipment. One high-protein diet makes it possible to build muscle at all. If building muscle without equipment is your goal, you should eat 2 grams of protein per kilogram of body weight.

Protein promotes the Thermogenesis. There is a higher energy consumption and fat loss is promoted.

A high-protein diet should not consist of protein powder and protein bars. Prefer natural sources of protein. You can find them in animal and plant products.

These foods contain particularly high levels of protein!

Proteins through animal products

• Fish
• Beef
• Eggs
• Dairy products
• Chicken

Vegetable protein sources for effective muscle building

• Soy
• Nuts
• Legumes
• Whole grains
• Spinach
• Cabbage vegetables

To make sure that you get enough protein, our 21 delicious protein foods & recipes.

Our conclusion

Muscle building without equipment is simply great. You do not need any training equipment and it is effective. Train regularly, you quickly notice progress and your muscles grow :-)

To browse further:

• Mega abdominal workout with scissor kicks
• Lunges with dumbbells - how to do them correctly
• Squats: How deep do they really need to be?

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