Confession: I have not worked out in a gym since August 2022. I know, it’s crazy.

Along with a multitude of other reasons, my new schedule did not allow me to get in the type of workouts I want to at the gym–which meant I needed to adjust. So, I cancelled my membership, dusted off some of our equipment, and turned a small section of our garage into my workout space. 

And I am happy to say, it works.  

It’s easy to assume that limited or no equipment will make little difference in how you progress, but that couldn’t be farther from the truth. You can absolutely gain muscle if you work out at home.

If you are not using any equipment, and your body weight is the main source of resistance, you are using what we call constant resistance technology. Many times, whether it is squats, pull-ups, etc., we can easily turn an anabolic workout into a cardio-based routine. There is nothing wrong with cardiovascular exercise, but if you are not receiving more stress than you are used to, then you are wasting your time if you want to see muscle growth.

Anaerobic exercise is different from aerobic exercise because it produces musculoskeletal force that doesn't require the use of oxygen. These energy systems, called the ATP/CP and Glycolytic pathways, use biochemicals and glucose stored in your muscle (glycogen), to achieve force production. When force is created through these energy systems, that’s when muscle breakdown, then muscle build-up, occurs. Using heavy machines and dumbbells at the gym make it easy to tap into these energy systems, but they aren’t necessary. Anaerobic conditions are not dependent on equipment, just the amount of stress you place on the body.

By revising certain elements of your at-home routine, you can still achieve some noticeable muscle gains.

Invest in some, relatively, inexpensive equipment. For the sake of opening up the number of exercises you can implement at home, you can do a quick search for at-home equipment that can include heavy-set resistance bands (look for 50-pound bands if you’re a heavy lifter), a suspension trainer, sand bags, adjustable dumbbells, a pull-up rack, and loads of others. Check out online garage sale sites for great deals–you’d be surprised by the deals you can find!

Adjust the tempo, duration, reps, and or/sets. If you’re on a pretty strict budget, you can still get a lot out of bodyweight exercises. Take a simple squat; slow down the tempo, or instead of doing 3 sets of 10 like you would at the gym, make it a goal to knock out 100 during your entire workout. Obviously, the intensity will not be as high as a barbell squat, so you need to create additional stress some other way. The same thing can be done with push-ups or tricep dips. Have you every tried to slow down your push-ups, or hold at the bottom? You’ll feel the stress PRETTY quickly.  

Protein is, as always, a priority. If you want to build muscle, whether with or without fancy gym equipment, you still need your protein. You can have the best programmed workout protocol, but without proper nutrition (and rest), you won’t get the best results.

There are moments when I truly miss heavy bumper plates, barbells, and a wide selection of kettlebells that are likely scattered across the gym floor (you know it’s true). And yes, working out at home does require some creativity if I want to build muscle, but it’s been a great alternative that has allowed me to implement new and diverse exercises into my routine. In fact, it may be just the change you need to get out of your typical, gym routine and stimulate new muscle growth.

Whether you have a suspension trainer, or no equipment at all, Mind Pump has fitness programs that will test your anaerobic limits.