Best Home Workouts to Gain Muscle

Staying fit at home is a challenge. While you may have heard of the “arm day” or “leg day” workout, it’s not common to see anyone doing these exercises at home. There are many benefits to doing these exercises at home, but they are not something most people are willing to commit to. This article will give you a list of the best workouts at home to gain muscle.

Top 3 Workouts for Upper Body at Your Home

Most people love to exercise out of choice. It has become such a routine for many people going to the gym that exercising and preparing for a workout has become second nature. Those are all great things, but if you don’t have the time to go to the gym or prepare for your workout, that’s fine. In reality, there are a lot of alternatives to going to the gym and exercising to help you gain muscle. The following exercise will help you to gain muscles at home.


Push-ups will help you to build strength in your biceps and chest. Lie down on your face and place your hand on the floor wider than your shoulders. Push up to lift shoulder, torso, and legs until hands are Fully extended. Slowly down the body until the chest comes down to the floor. Repeat it 3-6 seats of 6-12 reps.


Burpee is another ultimate bodyweight workout that helps you to gain muscle. Stand straight, lower yourself on a squat and put your hand on the floor. Now, widen your feet and jump feet into a plank. Do push up and return to the plank position. Draw your legs back into the squat position, and jump up to your head. Repeat 6 times in a minute and do it for 15 minutes.

Pull up

Pull-ups are also a great workout to work on your shoulder, upper back, and biceps. Grab the pull-up bar with your hands and come to a dead hang position; pull up your body until your chin clears the bar. Now slowly lower yourself into the dead hang position. Repeat it by 3 seats of 2-5 reps.

Top 2 Workouts to Gain Muscle for Lower Body

In the previous section, you have gained knowledge about exercise to gain muscle in the upper part of the body. The following workouts tips will help you to gain muscle in the lower part of the body:

Step up

Steps up are the best exercise for stronger quads, glutch, and hamstring. Go to the stairs at your home and put your right leg up, then put your left. Reverse stepping back down with the right foot then left. You must do this exercise in 3 sets of 15 reps (each side) and switch the leg each time.


 The lunge is also a great exercise to strengthen your hamstring. Stand straight and take a big step forward with one leg. Now, lower your body on the floor until the front leg thigh doesn’t come parallel to the ground. Raise by putting pressure on the heel of the front leg. Repeat 3 sets of 15 reps (each side) by switching the leg each time.


You should do these exercises mentioned above to gain muscle, and if you experience any excessive pain while doing them, then immediately consult a doctor or give rest for some days.

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