Best Bodyweight Exercises to Build Lean Muscle

Do you want to learn some bodyweight exercises to build lean muscle? Then check out this short guide to get you on a fitness routine that works for you.

Did you know that about 80% of Americans reportedly do not exercise enough? Part of that is because many people do not have the time to hit the gym and weight train.

The good news is that you don’t need to hit the gym for hours to get yourself into shape. Multiple bodyweight exercises exist to help you stay slim and trim while gaining lean muscle all over your body. Plus, you can do these exercises in the comfort of your own home! 


Perhaps one of the oldest and most effective functional strength training exercises is push-ups. This form of training will help you build lean muscle in your arms, whether you are a man or a woman.

All you have to do is put your body in plank position, with the palm of your hand’s shoulder-width apart. Keep your abs taught to ensure stabilization, and bring yourself down to the floor.

Then, slowly raise yourself back up. Do about 10-15 reps for every cycle in your workout routine. 


Add some squats into your day if you want to build your glutes and leg muscles. It is critical to learn how to squat the right way. That way, you do not end up hurting your lower back or any other part of your body.

Be sure to keep your legs shoulder-width apart. Keep your back straight, and focus your weight on your heels instead of the balls of your feet. Then, lower yourself down using your legs, hold that position for a second, and raise yourself back up.

Squats are a proven method for keeping your thighs strong and growing your gluteal area. Do about 20-30 reps per cycle. 


Another great strength training exercise for your legs is the lunge. By stepping your foot out as though you are walking and then dipping your body down, you focus all of the attention on that one leg.

That means those muscles work harder to keep you from falling. As a bonus, lunging will also work your glutes because those muscle groups are connected.

That means they must work together to grow stronger. Do about 15-20 reps per leg, per cycle.  


Last but not least, the burpee. This bodyweight exercise serves as a double-whammy because it will also get your heart rate up.

The burpee combines several workouts to create an ultimate move. To start, you want to stand with your feet shoulder-width apart and suck in your belly button.

Then, perform the following moves together: 

  • Squat
  • Plank
  • Squat
  • Jump squat

After that final jump squat, you are going to go right into the plank without stopping. If you haven’t done burpees before you try them out and see how your body handles the movement.

If your knees, back, or anything else hurt, be sure to stop. One of the benefits of strength training at home is being able to modify the workout. Plus, if you need extra guidance, there are several free videos you can watch to help you along the way. 

Bodyweight Exercises With Army Gymnastics 

As you can tell, several different bodyweight exercises will help you gain muscle and stay fit. You don’t need a gym membership or an array of weights to transform your body.

So long as you implement push-ups, squats, and other strength training exercises into your routine, you will be your very best self. If you want to stay on track by logging your exercises, food intake, and weight loss, Army gymnastics is here to help.

We offer support and motivation along with a library of resources to help you on your fitness journey. If you want to learn more, feel free to contact us today!

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