Building muscle at home is surprisingly easy and doesn’t require you to have any fancy or expensive gym equipment. It takes a little bit of creativity and a commitment as you’ll need to work out regularly.
If you don’t have any dumbbells
find a replacement for them; 1-2 litre bottles filled with any kind of liquid, or even food cans. They can both be used for various exercises.
Do bicep curls
This type of exercise is good for building muscle in your arm(s). Hold a can or a bottle in each of your hands with elbows bent into your sides and forearms parallel to the ground. Bring what you’re holding up towards the shoulder (but with a controlled movement), keeping your elbow tucked into the side.
Breathe out as you do it, breathe in as you lower your arm back down. Repeat these curls up to 12 times on each of your arms. As soon as you find 3 sets of these reps easy, find something heavier to lift.
Do triceps dips
Sit on a chair or a bench and place your hands on the chair. Make sure that your arms are supporting your weight. Dropdown until your elbows are at a 90-degree angle and then raise up until your arms are straight again. Do 10-12 reps, 3 times.
are also a great exercise. If you are a beginner you can do a push up while standing against a wall. Once you have mastered that kind of push-ups, you can move on to the floor. To do a pushup, lay face down on the ground with your hands on the ground at chest level. Push up so your arms can support your weight.
Make sure to do these exercise 3 times a week with resting days in between. A great way to make full use of this workout is to combine it with cardio.