Science-Backed Ways to Build Muscle Faster, No Gym Required

15. Hack Your Home for Makeshift Weights

Your house is full of potential weights! Fill a sturdy backpack with books, water bottles, or sandbags for added resistance during squats, lunges, or push-ups. Use large water jugs or detergent bottles for curls, rows, or overhead presses. A sturdy chair or bench enables dips, step-ups, and Bulgarian split squats. Even a simple towel can be used with a partner or anchor point for intense pulling/rowing exercises. Get creative and safely add load using everyday objects.

16. Invest in a Suspension Trainer (TRX, etc.)

While technically equipment, suspension trainers are portable, versatile, and use your bodyweight as resistance, making them perfect for gym-free training. By simply changing your body angle relative to the anchor point, you can instantly make exercises like rows, chest presses, squats, and hamstring curls easier or incredibly challenging. They allow for a huge range of exercises targeting every muscle group, providing a full-body workout system you can anchor almost anywhere (doorframe, tree branch, playground bar).