5 Strength Exercises That Build Muscle Without Lifting Weights, According to a Top Trainer
Most health experts, including the Mayo Clinic, recommend strength training as an effective form of exercise to help reduce body fat, preserve and build lean muscle mass, and burn calories more efficiently. Many exercises involve lifting weights of some sort, ranging from free weights and barbells to kettlebells and ankle weights. However, you don't need to lift weights to use muscle—you can use bodyweight. Body Network asked Mr. America himself, Jason Kozma, a Los Angeles personal trainer at High Performance Personal Training, to come up with a handful of strength training exercises that build muscle without requiring any weights. Here are his top 5 strength moves.
Push-Ups
The first exercise he recommends to build muscle without lifting weights? The classic push-up.
How to do it: Start in a plank position with hands under shoulders. Lower your body until your chest is just above the floor, then push back up.
What it works: Chest, shoulders, triceps, and core.
Bodyweight Squats
He is also a fan of bodyweight squats, which require no added weight.
How to do it: Stand with feet shoulder-width apart. Lower your hips as if sitting into a chair, then stand back up.
What it works: Quads, hamstrings, glutes, and core.
Glute Bridges
Glute bridges are another effective exercise that doesn't involve lifting weights.
How to do it: Lie on your back with knees bent and feet flat. Press through your heels to lift your hips up, then lower back down.
What it works: Glutes, hamstrings, and lower back.
Plank Holds
He also recommends a variation of the plank, plank golds.
How to do it: Hold a straight-body position on your forearms and toes, keeping your core tight and hips level.
What it works: Core, shoulders, and back.
Wall Sits
The final bodyweight exercise he recommends? Wall sits.
How to do it: Lean against a wall and slide down until your knees are at a 90-degree angle. Hold for 30–60 seconds.
What it works: Quads, hamstrings, glutes, and endurance.
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