Can You Build Muscle With Bodyweight Exercise?

Nowadays people's life is very busy, and because of this many people do not want to go to the gym. He wants to stay fit by doing bodyweight workouts at home. But many people have a doubt in their mind that we can gain muscle by doing bodyweight workouts at home.

In this article, we will talk about whether can you build muscle with bodyweight exercises?

Muscle Building Process

First of all, you have to know how muscle gain happens. When you do heavy workouts, then your muscles get damaged, when you take a protein shake or lean protein source after a workout, then your muscles start repairing. 

But for the muscle to be repaired, it is also necessary to have a good workout plan, and rest under a good protein-rich and high-calorie diet. When you sleep at night for 7-8 hours, your body starts the muscle recovery process and after recovery, your muscle becomes bigger and stronger, this is the process of muscle building. It takes a lot of time and effort.

How Much Muscle Do You Build With Bodyweight Exercises?

When you go to the gym, you can lift more weight, then you can achieve your goal a little faster. But if you want to gain muscle from a bodyweight workout, then you cannot gain more muscle. You can gain muscle only up to a limited amount.

If you want to build muscle, you have to focus on progressive overload, which will not happen much in your bodyweight workout.

Now the question is how many muscles can you gain from bodyweight exercises? Look, every individual's body is different. So everyone will get different results. But the final answer is that you cannot gain muscle for a long time with bodyweight exercises.

Progressive Overload

Can You Build Muscle With Bodyweight Exercises
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In order to maximize muscle growth, you need to overload your muscles. This means doing more than what they are used to doing. 

Progressive overload is a method that can help you grow your muscles without hitting a plateau. It involves increasing the intensity, frequency, and/or volume of your workouts over time. This will help you build more muscle and strength.

Progressive overload can be done with different types of workouts. 

You can increase the intensity of your workouts by increasing the number of reps or the weight you are using. You can also increase the frequency of your workouts by doing them more frequently. You can also increase the volume of your workouts by doing more sets or reps.

If you are new to progressive overload, start by increasing the intensity of your workouts gradually. You can also increase the frequency, volume, and/or intensity of your workouts over time. You can also try different types of workouts to see which ones are best for you.

Progressive overload is a great way to build muscle but progressive overload with body weight exercises is challenging.

When you work out in the gym, you have more options for progressive overload. But in bodyweight exercises, options are limited for proactive overload.

Problem With Bodyweight Exercises

Can You Build Muscle With Bodyweight Exercises
There is a problem with bodyweight exercise. It’s not that it’s ineffective, it’s that it’s too easy.

If you’re someone who has never exercised before and you start with bodyweight exercise, you’ll probably see great results. You’ll lose some amount of weight, you’ll develop some amount of muscles, and you’ll look great.

However, if you continue to exercise this way, you’ll eventually hit a plateau. And once you hit a plateau, it’s very difficult to break through.

The reason why bodyweight exercise is so effective is that it’s done in your own place.

This type of exercise is great for beginners, but it’s not good for people who are looking to continually increase their muscle size.

If you do not want to gain muscle but want to stay healthy, then bodyweight exercises are very good for you.

You Can't Target One Muscle Group

Can You Build Muscle With Bodyweight Exercises
Bodyweight exercises are great for your overall fitness. But if you want to target individual muscles then you cannot. 

For example, If you want to do a biceps workout then you have to do pull-ups but pull-ups also include your back muscles.

So during a bodyweight workout, you cannot target any one muscle. If you have muscle imbalance then you have to train that particular muscle then only that muscle grows equally. But you cannot do bodyweight with exercise. 

So this is the negative part of bodyweight exercise.

Bodyweight Exercises Are A Great Way To Improve Your Overall Fitness

Can You Build Muscle With Bodyweight Exercises
If you just want to stay fit, you have to maintain weight and overall fitness, then bodyweight exercise is very important for you.

Exercise is very important for our body. Most people in India do not exercise. Because of that, they have problems with diabetes, heart disease, and blood pressure. Most of the people do desk jobs, due to which there is also the problem of fat gain and from that, all the diseases start.

If you are elderly then you should walk for 30 minutes to 60 minutes every day. Or if you are young then you should do these bodyweight exercises at least 3 times a week.

1. Push-ups

Push-ups are a very good exercise. They work your chest, triceps, and shoulders, and can be done anywhere. Start by doing basic push-ups, then work your way up to more challenging variations.

2. Squats

Squats are another great bodyweight exercise. They work your quadriceps, hamstrings, and glutes, and can be done with or without weights. Start by doing basic squats, then work your way up to more challenging variations.

3. Pull-Ups 

Pull-ups are a very good exercise for our back muscles. Our forearms and biceps muscles are also involved during pull-ups. You can do this exercise in the garden, or you can also do it by installing a pull-up bar at home.

4. Running (Optional)

Running is a great exercise for your cardiovascular health. Running also keeps your bonus good. And the risk of heart disease is also reduced.

Can You Build Muscle With Bodyweight Exercise?

As you read in the muscle-building process, weight training is necessary to gain muscle. If you want to build a good body then you will have to do weight training. But if you just want to stay fit then bodyweight exercise is best for you.

You do not even have to spend much time on bodyweight exercises, in 30 minutes a good bodyweight workout will be done. So for overall fitness, bodyweight workouts are a great option but if you want to build muscle then weight training is very important. 


Can build muscle with bodyweight exercises, the answer is very little muscle mass you can gain. With bodyweight exercises, you cannot gain muscle for a long time.

If you want big biceps, and big legs, then you have to do weight training and take a good diet along with it. But if you just want to be fit in life and not to gain much muscle then bodyweight exercise is best for you.