5 Strength Training Exercises That Build Muscle Without Lifting Weights

No time to go to the gym, no problem! There are exercises you can do at home – no weights required – to build muscle and burn fat. Karen Rodriquez is a personal trainer, a stage four cancer survivor, and the creator of the Pure Steel Ab Roller. She recently revealed her five go-to strength training moves to build muscle. "Bodyweight exercises are great, especially for people working out at home, those traveling, or anyone wanting to master basic moves," she says. "These moves can be done anywhere, require zero equipment, and can be modified for beginners or amped up for advanced athletes. If you're consistent and push yourself with time under tension, reps, and clean form, you will build muscle and strength—no gym necessary."

Bodyweight squats are a practical exercise, according to Rodriquez. "When done correctly and in higher repetitions or with slow tempos and pauses, they strengthen your quadriceps, glutes, and hamstrings. To make squats harder, try adding jumps, pulses at the bottom, or single-leg squats," she says.

Push-ups are one of the best exercises for upper body strength. "They mainly work your chest, shoulders, triceps, and core. Focus on your form instead of the number of push-ups you do. Keep a straight line from your head to your heels and keep your elbows close to your body. This helps you get the most out of the exercise and avoid injury," she recommends.

Prisoner squats are similar to regular squats, but you place your hands behind your head. "This variation helps with your posture and balance while also working your upper back more. With your hands in this position, you will keep your chest open and upright, which engages your lower body," she explains.

The glute bridge targets the glutes and strengthens your lower back. "To do it right, press through your heels and squeeze your glutes at the top. Hold the position briefly to further activate your glutes and hamstrings. For an extra challenge, try adding pulses or single-leg glute bridges," she suggests.

Dips are great for your triceps, chest, and shoulders. "You don't need special equipment; you can use a sturdy chair or step instead of parallel bars. To do dips properly, lower your body slowly and press up through your hands. This keeps tension on your muscles and protects your joints," she concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.