Show Me How

Try these 5 essential moves:

1. Push-Ups — Targets chest, shoulders, triceps.
2. Squats — Builds legs and glutes.
3. Planks — Strengthens core and stability.
4. Lunges — Improves balance and leg strength.
5. Dips (using chair) — Works triceps and chest.

2025 user data shows 70% of home trainers saw muscle gains within a month using no equipment.

Start Your Muscle Journey Today

No Gym, No Problem — Just You and Your Body

Commit 20 minutes a day, 4 times a week. Perfect for busy schedules! Mix exercises, rest properly, and track progress.

Begin Now

Set a schedule: Morning or evening, keep consistent. Use apps or timers to track reps and sets. Focus on form for best results. Join online communities for motivation — it makes a difference!

5 Bodyweight Moves at a Glance

Exercise	Target Muscle	Reps per Set	Benefits
Push-Ups	Chest, Shoulders, Triceps	10-15	Upper body strength
Squats	Legs, Glutes	15-20	Lower body power
Planks	Core	30-60 sec hold	Core stability
Lunges	Legs, Balance	12-15 each leg	Balance and endurance

Which Move Will You Master First?

💪 A. Push-Ups all day!
🦵 B. Squats for strong legs
🧘 C. Planks for that core burn
🔥 D. I’ll do them all consistently

Consistency is key—pick your favorite and start today!

No Equipment, Just Muscle Gains: 5 Moves to Build Strength at Home!