Bodyweight training for muscle mass: Video + guide

If you think you can’t build muscle without weights, well… you’re not entirely wrong. 😂

But let me try — backed by solid arguments and the fact that you may be a beginner — to change your mind.

Building muscle mass using only your own bodyweight can be challenging. Added weights make it easier to create the kind of overload that leads to hypertrophy (we’ll break that down in a second).

Still, with slow, controlled movements and smart exercise selection, your goal becomes very realistic.

The workout that goes with this article is designed to help you increase muscle size all from the comfort of your home. If you want to get the most out of it, keep reading (or better, go do the workout!)

How can bodyweight training build muscle mass?

Bodyweight training can build muscle in a very similar way to weight training. The key is to make your muscles work hard enough.

Hypertrophy (muscle growth) usually happens through progressive overload. This means you gradually increase the weight or resistance over time.

When you use only your own bodyweight, you don’t have plates to add, so you have to be more intentional with how you train. That means:

• focusing on slow, controlled reps
• increasing the number of repetitions (as long as you’re not already way above ~15-20 per set on average)
• and extending time under tension

Over time, your exercises also need to become progressively more challenging.

That’s exactly why calisthenics athletes aren’t known as skinny, noodle-limbed guys. Quite the opposite, many of them have impressive muscle mass, because they constantly choose variations that challenge their muscles more, often by changing the exercise instead of adding more weight.

So yes — it can be done.

Hypertrophy happens when your muscles are exposed to mechanical tension, micro-damage, and metabolic stress (source: Sports Medicine Open).

Even without dumbbells, the quality of each rep matters a lot. Slower movements keep your muscles working longer under tension, which increases the potential for hypertrophy.

When a certain workout starts to feel easy, that’s your sign to move on to a more advanced one.

Benefits of bodyweight training for muscle gain

Bodyweight training comes with more benefits than you might notice at first glance:

• Accessibility
  You can train literally anywhere — no gym membership, no equipment.
• Better joint mobility
  Bodyweight movements are often done through a larger range of motion, which is great for joint health and overall function. (You might also enjoy this mobility workout.)
• Functional strength
  You strengthen stabiliser muscles that help with everyday movements — not just “gym-only” patterns.
• Lower injury risk
  Without heavy external loads, there’s generally less risk of joint or muscle injuries from poor technique.

On top of that, this kind of training is amazing for developing control over your own body, which carries over nicely into any other style of training you choose later.

Video: Bodyweight workout for muscle gain

The bodyweight workout that goes with this article takes less than 30 minutes and is designed to activate your whole body. Just hit play and follow along to get the most out of each exercise.

Each exercise is performed in 40 seconds of work + 15 seconds of rest. Besides building muscle, this session doubles as a pretty solid cardio workout, because there are no long breaks.

If cardio is your main goal right now, you might also enjoy my cardio workout at home (you can pair it with this one or do it on separate days).

What you can expect

From this bodyweight workout, you can expect:

• A full-body session that targets all major muscle groups
• A clear focus on slow, controlled movements to encourage hypertrophy
• Increased strength, flexibility, and endurance with regular practice

Detailed exercise breakdown

1. Squats – Activate the lower body, improve hip and knee flexibility, and strengthen your legs.
2. Forward lunges – Stretch and strengthen your legs and glutes, while improving stability and joint mobility.
3. Jump squats – Combine explosiveness and mobility, increasing range of motion in the hips and legs while building power.
4. Push-ups – Strengthen the upper body while improving shoulder and elbow mobility.
5. High to low plank – Moving between high and low plank strengthens your core and shoulders and boosts shoulder stability.
6. Sumo squats – A wider-stance squat that targets the inner thighs and hips while strengthening the entire lower body.
7. Single-leg deadlift (left & right) – Improves balance and hip mobility while strengthening the hamstrings and glutes.
8. Arm circles – Improve mobility in the shoulders and shoulder blades and activate stabiliser muscles.
9. Half burpee – A full-body move that boosts dynamic mobility while strengthening your core and legs.
10. Wall sit – Builds endurance in the legs and stability around the knees without putting extra load on the joints.
11. Split squat (left & right) – A static lunge variation that hits the quads and glutes and improves hip stability.
12. Front raises – Strengthen the front of the shoulders and improve shoulder joint mobility.
13. Lateral raises – Strengthen the lateral shoulder muscles and support better shoulder mobility.
14. Knee touch crunches – Target the abs and improve trunk flexibility.
15. Vertical leg crunches – With your legs raised, you challenge the abs more and work on both strength and flexibility.
16. Right leg bridge hold – A single-leg glute bridge that strengthens the glutes and improves hip stability.
17. Reverse plank hold – Strengthens the core, shoulders, and back while improving overall flexibility.
18. Kneeling one-arm triceps extension – Builds strength and flexibility in the triceps and shoulders.
19. Split squat hold – A static split squat that increases leg endurance and hip flexibility.
20. Plank hold – A classic plank that strengthens your core and shoulder stability and improves trunk control.
21. Standing calf raises – Improve ankle mobility and strengthen the calves.
22. Prone back extension – Lying on your stomach, you extend your back to increase lower-back strength and flexibility.
23. Superman extensions – Strengthen the lower back and glutes and enhance spinal mobility.

These exercises are the backbone of many bodyweight routines. When you slow them down and really focus, you can dramatically increase intensity and stimulate muscle growth.

How to increase time under tension in bodyweight training

If you want to make things more challenging without adding weights, try these techniques:

• Slow, controlled reps
  For example, in a squat, instead of dropping down and up quickly, take 5 seconds down and 5 seconds up.
• Isometric holds
  Hold positions like a plank, wall sit, or split squat for longer to build strength and endurance.
• More repetitions
  More reps mean your muscles work for longer, which can lead to hypertrophy over time. It’s not the “perfect” method, but it’s definitely effective — especially for beginners.
• Add plyometrics
  Jumps and explosive movements recruit more muscle fibres and help you build power. And with more power comes the ability to handle heavier loads later, if you decide to move into weight training.

How often should you do bodyweight training for muscle gain?

For optimal results, 3–4 sessions per week is a good target.

Your muscles need time to recover so they can repair and grow (source: MDPI).

Also, try to mix different exercises so you hit all muscle groups evenly and avoid overusing the same patterns.

The importance of nutrition for building muscle

Training is only half the battle.

If you want to build muscle, a protein-rich diet is non-negotiable.

Current research suggests aiming for around 1.6–2.2 grams of protein per kilogram of bodyweight per day to give your body enough raw material for growth (source: Sports Medicine Open).

Focus on foods like:

• chicken
• fish
• eggs
• beans
• and, if needed, quality protein shakes

Because nutrition is so important, my personal training package includes a free meal plan. I also offer a standalone, personalised meal plan service that supports your training routine.

If you want more structure and accountability with your workouts, you can learn more about working with me as your personal trainer.

On top of protein, you also need enough calories overall so your body has energy to recover. Training hard without eating enough can actually lead to losing muscle instead of building it.

What else matters for muscle gain besides training?

A few other pieces of the puzzle are just as important as your workouts:

• Rest
  Muscles grow while they recover. Aim for 7–9 hours of quality sleep per night, take active rest days.
• Hydration
  Proper water intake keeps your metabolism active and helps transport nutrients to your muscles.
• Mental game
  Motivation and consistency are key. Set clear goals, get the right support, and stick to the plan even when progress feels slow.

Conclusion

Building muscle mass without weights is definitely more challenging. But with slow, controlled movements and smart progression, it’s absolutely possible.

Combine this bodyweight workout with proper nutrition and enough rest, and your body will respond.

And don’t forget: results don’t come from one “perfect” workout. They come from consistency and patience.

Show up, keep moving, eat well, and your muscles will take care of the rest. 💪

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