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Dec 25, 2023

How To Build Muscles Quickly At Home Without Using Weights

Building muscles naturally is a long-term process, requiring patience and discipline. With the right training programs and proper diet, building muscles at home, even without weights, is achievable for most people. Working out regularly can help you not only build muscles but also aid in overall health and well-being. One essential but often overlooked aspect of health and well-being is health insurance. Even the fittest of individuals can sometimes suffer from an unexpected or unplanned medical emergency. With the help of a health insurance plan, you can receive the care you need and continue your fitness journey peacefully.* Claims are subject to terms and conditions set forth under health insurance policy. Let’s explore how you can build muscles at home, starting with the basics of the process.

Understanding the Basics of Muscle-building 

To know how to build muscle mass correctly, one must first understand the basics of muscle-building.
  1. Muscle growth depends to a large extent on the amount of protein your body removes and deposits. If there is higher protein removal than deposition, there is a loss of muscle mass. If the protein deposition is higher than the removal, there is muscle growth.
  2. The factors primarily in your control to build muscles are diet - protein and other nutrients - and resistance training.
  3. Resistance training is a process wherein you use resistance (in the form of any kind of weight, including body weight) against your muscles, and force your muscles to overcome that resistance, leading to gradual muscle growth.
Let’s explore the resistance training exercises to build muscles at home.

Exercises to Build Muscles at Home Without Weights

Here are some bodyweight exercises for those wondering how to build muscle mass at home:
  1. Push-ups: 3-6 sets of 10-12 reps

The push-up is a classic bodyweight exercise, ideal for growing chest and triceps muscles, while also engaging the shoulders, core, lower back, and lower body. How-to: Start facedown, hands wider than shoulders. Push up until arms are fully extended, keeping only hands and toes on the floor. Lower slowly, repeating the motion.
  1. Pull-ups: 3 sets of 2-5 reps

This bodyweight targets the shoulders, upper back, and biceps. Begin with a few reps, gradually increasing as you grow stronger. How-to: Grasp a pull-up bar with your thumbs around it, carry out a dead hang, engage the targeted muscles, then pull up until the chin clears the bar, then lower. Repeat.
  1. Plank-ups: 3 sets of 5-10 reps

Those looking to strengthen their arm muscles can do so with plank-ups which focus on triceps and biceps. How-to: Start in the plank position, engage the core, and elevate the torso. Lift into a push-up position, extending one arm at a time. Lower onto elbows one arm at a time. Repeat.
  1. Triceps dip: 2 sets of 10-12 reps

Make your triceps (and pecs) muscles stronger with triceps dips, using a chair or similar surface. How-to: Begin seated, hands gripping chair edges, lift into a hovering position, and extend legs. Slowly lower until elbows are parallel with shoulders, then push back up. Repeat.
  1. Squats: 3-5 sets of 8-12 reps

Perhaps the most superior lower body exercise, the squat works various muscles, including glutes, hamstrings, quadriceps, calves, and adductors. How-to: Stand with feet slightly wider than shoulders, arms extended. Inhale, push hips back, bend knees, and squat with good form. Keep the chin up, shoulders upright, and back straight. Engage the core, pushing from heels. Repeat.
  1. Lunges: 3 sets of 15 reps (for each leg)

The classic lunge can help grow your glutes, quadriceps, hamstrings, and calf muscles, while allowing you to achieve better balance and flexibility. How-to: From a standing position, step forward with one leg, lowering until the front thigh is nearly parallel to the floor. Raise up, applying pressure on the front heel. Repeat with the opposite leg.

Important Points to Keep in Mind When Building Muscles 

It is extremely crucial to carry out all exercises in proper form and technique, especially once you start advancing to bigger weights and tougher exercises. If the tension shifts from the targeted muscles to some other fragile body part, it could lead to an immediate injury. Repeated pressure on the wrong body part over a prolonged period can cause serious problems in the long term, even leading to medical intervention. A regular health insurance plan can take care of standard health procedures. However, in case of critical problems that require major surgery, a regular plan may prove to be inadequate.* A critical illness insurance plan can help here. For instance, some critical illness insurance plans offer joint replacement surgery, along with coverage for other life-saving surgeries and medical procedures.* Claims are subject to terms and conditions set forth under health insurance policy. One can use a health insurance calculator to estimate their health insurance premium. With the support of health insurance and the right training, one can achieve better muscles, more strength, and good health over time.   *Standard T&C apply. Insurance is the subject matter of solicitation. For more details on benefits, exclusions, limitations, terms, and conditions, please read the sales brochure/policy wording carefully before concluding a sale.

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