How to build muscle without lifting weights

Full-body workouts, sufficient sleep, and proper diet management are ways to increase muscle strength.

Building lean muscle can protect bones and maintain muscle mass, boosting energy. Many people believe the only way to build muscle is through strength training with weightlifting, but that's not the only factor. Here are five ways to promote muscle growth outside the gym.

Full body workout

Full-body exercises like squats, lunges, burpees, walk-lunges, and pull-ups help develop muscle without weights. According to sports experts, engaging multiple body parts simultaneously during exercise can promote muscle growth. A 2008 study by Aarhus University (Denmark) showed that people who performed squats and burpees developed 6% more muscle than those who lifted standard weights.

Squats are an exercise that uses many muscle groups, including the glutes, thighs, and hips. (Image: Freepik) — Squats are an exercise that uses many muscle groups, including the glutes, thighs, and hips. (Image: *Freepik* )

Sleep more

Deep sleep allows REM (rapid eye movement) sleep cycles to function effectively and optimize testosterone release while muscles can truly rest. Therefore, everyone should aim for 7-8 hours of sleep per night to recover and boost energy for high-intensity workouts.

Dietary management

Muscle growth requires the right amount of nutrients, including protein (chicken, eggs, red meat, and fish), complex carbohydrates (such as sweet potatoes and brown rice), and healthy fats (avocado, coconut oil, and nuts). According to the British Journal of Sports Medicine , the target for each person is 0.7g of protein per 0.5kg of body weight. Avoid exceeding this amount, as it may hinder muscle building.

Eating more carbohydrates at breakfast and right after workouts can also maximize muscle recovery. Combine carbs and protein to replenish glycogen stores within one or two hours after exercise, and drink plenty of water every day.

Rest

Muscles need time to recover from the damage that occurs during activity. Inadequate rest increases the risk of overuse injury, leading to poor sleep, loss of energy, and a weakened immune system.

To build strength, the general rule is to train each major muscle group 2-3 times a week, ideally with a 48-hour interval between workouts. On rest days, light activities such as yoga and foam roller massage can aid recovery, stretching, and muscle regeneration.

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