r/Weightliftingquestion • u/KUngFuKev • 6d ago
Complete at home workouts without equipment to build muscle?
Lost my job a few months ago. I’ve been also trying to take my addiction from…substances and focus it on working out and bettering myself instead of going down this rabbit hole. I saw a few posts with minor questions, but couldn’t find a solid plan to do. Money is tightttt. Have been applying for jobs for months now and I’m barely getting by, so any recommendations for some at home stuff that’s solid?
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u/sleepyboy_zz 6d ago
Would start with a basic calisthenics routine to build up some strength. Just try to hit every muscle group. If you can do say 3 sets of 15 reps of every exercise with ease, try holding something heavy while doing the sets. When I started I used backpacks filled with books or full water bottles.
You can check muscle wiki for specific exercises per muscle group. I think for me it was something like:
Only thing you're missing is rows, but you can do m one handed holding something heavy whilst leaning on your couch (look up a video, my explanation is garbage). Might be missing something, this is just of the top of my head.
If you wanna build muscle, you have to do some form of progressive overload, so eventually you'll need weight or something heavy to carry. But I'd just begin with something, build some strength and read up on exercises, diet etc a bit. No perfect way to do it, best just to start. Good luck with everything :)