This Workout Will Help You Build Muscle In The Comfort Of Your Home

All you need is a few pieces of equipment.


Megan Flemmit |

We tend to start losing bone mass during our 30s, which results in a loss of balance and becoming more injury prone. One of the ways to avoid this is to constantly do exercises that help build muscle. Aside from giving you an aesthetically pleasing physique, your muscle building workout will strengthen your bones and prevent serious damage when you fall.

Building your muscles also helps with weight management. The more muscle you build, the more energy you use, which leads to more kilojoules being burned.

Related: This Exercise Is the Antidote To Spending All Day In a Chair

You don’t just need a gym to build muscle. With free workouts across our website, and on other apps, you can build muscle at home quite easily. But working out can be tough. Especially when you lack the motivation. It’s so much easier to binge-watch your favourite series (thanks, Netflix). To help you get more active we enlisted the help of Home Fitness Expert, Peter Carvell.

Follow his five tips to motivate yourself to complete a home workout:

  • Get into a routine and make it a habit by scheduling it into your day.
  • Hold yourself accountable by either training with a friend (or the whole family), or simply send someone a message at the end of the day that you did it, or print out a weekly schedule, stick it on your fridge and mark each day as you complete it.
  • Get it out of the way as soon as you wake up.
  • Make it fun.
  • Set goals.

Related: How To Build A Home Gym For Less Than The Cost Of A Gym Membership

For Peter, any goal can be achieved by following a home workout. He’s previously shared a home workout with us that’s great for anyone trying to lose weight. If your goal is to build muscle at home then the workout below has you covered.

The moves:

For this workout, Peter chose exercises that target each of the major muscle groups. If you don’t have a pull-up bar at home, Peter has recommended an alternate exercise that targets the same muscle group.

Related: The Best Exercises For Big Muscles – Plus A 28 Day Mass-Building Workout Plan

  • Decline Push-Ups
  • Pull-Ups OR Towel Pull-Ups
  • Elevated Pike Press
  • Dumbbell Lunges
  • Straight Leg Raises OR V-Ups
  • Chin Ups OR Towel Curls
  • Diamond Push-Ups

The instructions:

Complete as many reps as you can of each within 3 minutes. Then rest for one minute before moving onto the next exercise. Follow this pattern until you’ve completed all the exercises.

According to Peter, this is a type of density training that is great for building muscle. He suggests completing the workout three days per week with a one day break in between.

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