Building muscle strength without going to the gym
Sometimes life gets in the way of maximizing a workout routine. Whether it’s time, money, energy, or obligations, it can be difficult to get to a gym several times a week to build muscle. Lean muscle mass is a vital part of our body, helping with cardiac and metabolic health, and increasing endorphins to help balance cortisol-stress responses. As cortisol decreases, it sets off a cyclical process tied to insulin resistance, metabolic health complications, obesity, and weight gain. Exercise can help keep that cycle at bay, but sometimes going to a gym or exercise class isn’t possible. But exercising at home can be a great option for a cardiac workout and to build lean muscle mass.
Northwell Health shares hacks to build muscle and release stress at home without splurging on a gym membership or personal trainer.
Using home and daily tasks
Stretching can help loosen muscles and relieve tension, and costly equipment isn’t necessary; you can do it at home. Modified pushups can be done from a table, and modified tricep dips from a chair. Wall or V “sits” engage core muscles and help build and maintain muscle mass. That’s the burning and “shredding” we feel when we hold a position for extended periods, which can start with a few seconds and then increase over time. Daily tasks like brushing teeth or preparing school lunches can be an opportunity to march in place or do squats. Planks only require a floor. It’s effective to hold a plank for one minute before releasing the muscles and relaxing for one minute. Doing that three times in a row strengthens and tones core muscles. Don’t forget TikTok exercise challenges, which can be a fun and effective way to add cardio to your routine.
Stairs and Steps
Here’s an easy win: When leaving home by car, park as far away as possible to get in more steps. Make a conscious effort to walk up and down stairs a couple of extra times at home or take an extra lap around a store if there’s time. It’s important to seek medical counsel when someone feels winded going up and down stairs; it may indicate deconditioning, but it can also be an underlying medical problem. In addition to steps, chairs and step stools can be used to tap legs up while on the phone or even brushing teeth to keep moving.
Weighted Squats and Walks, and Repurposing Goods
Building muscle can be incorporated into different stages of family and daily life. It can burn additional calories to wear weighted bookbags while doing squats or walking. Milk cartons or canned goods can double as weights to carry around the house, as can laundry detergent bottles, which can be refilled with water to modify the weight once the detergent has been used. Squats, barbell free lifts, and tricep or bicep extensions are just a few examples of home exercises.
Parents with babies and toddlers may try putting the child inside a wearable carrier and doing squats or taking a walk to help burn extra calories and build muscle mass in the legs. Pushing a stroller, especially on hills, can be a great workout, too.
You don’t have to look far to adapt life at home for exercise. It can take a little bit of creativity, but it’s inexpensive and certainly worthwhile for muscles, hearts, and overall wellbeing.
Stephanie McNally, MD is the medical director at the Katz Institute for Women's Health at Northwell Health.
This story was produced by Northwell Health and reviewed and distributed by Stacker.
