The 7 Best Bodyweight Exercises for Effective Muscle Building

Who says that you have to lift tons of iron to build muscle?

Bodyweight training – that is, training with your own bodyweight – can do more than you might think. And yes, you can build muscle with it. Real muscle. Muscle you can see and feel.

And the best thing is: you don't need any fancy equipment or a monthly fee for a studio.

In this article, we'll show you the 7 best bodyweight exercises for building muscle – including variations, tips for increasing your intensity, and what you should keep in mind to ensure that your training really delivers results.

By the way: If you don't want to think about how to structure your workout every time, the SmartWOD Workout Generator app is there to help you create suitable bodyweight workouts. Just start, get going, and follow through.

How does bodyweight training help you build muscle?

In short: everything your body needs.

You work with functional movements, using several muscle groups at the same time, and you not only train strength, but also body tension, coordination and stability.

The key is to create a stimulus.

When you perform an exercise in such a way that your muscles really have to work – i.e. slower, with more control, with more tension – then your body is forced to adapt. In other words: muscle growth!

The 7 best bodyweight exercises for building muscle

Muscle building without a gym, without weights, without machines? It may sound like half the workout at first – but it's complete nonsense.

With the right bodyweight training, you can build muscle just as effectively as with weights. The key lies not in the equipment, but in the choice of exercises, the way you perform them and your training stimulus.

Here are 7 of the most effective bodyweight exercises to help you build muscle at home, in the park or in your hotel room.

These exercises await you:

1. Push-ups – The classic chest workout with power

2. Pull-ups – For broad shoulders and strong arms

3. Pistol Squats – Maximum tension for the legs

4. Dips – Triceps and chest on fire

5. Glute Bridges – For the bottom and back chain

6. Plank variations – Strong core, strong center

7. Pike Push-ups & Wall Walks – Shoulder workouts without Dumbbells

1. Push-ups – a classic that works

Works: Chest, Triceps, Shoulders, Core

Push-ups are a classic for a reason. If you do them properly and with control, your chest will burn faster than you can say “bench press”.

Progression:

• For beginners: start on your knees

• Advanced: feet raised, lower slowly, place hands closer together

• Hardcore: Archer push-ups or one-armed push-ups

2. Pull-ups – Back muscles, here we go

Works: Latissimus, biceps, shoulders

Not into machines? Then get on the bar! Pull-ups are the bodyweight equivalent of the lat pull-down, only better – because your whole body has to work.

Progression:

• Still too hard? Start with resistance band

• Too easy? Weight vest or explosive pull-ups

• No bar available? Do inverted rows on a table, TRX or rings.

3. Pistol squats – One-legged leg power

Works: thighs, glutes, core, balance

Forget the leg press – pistol squats are brutally effective. They're a real challenge for your legs and also test your coordination.

Progression:

• Start with assisted pistols (e.g. with a chair, railing or band)

• Only go as deep as you can remain stable.

• Advanced: Slow down, take a break, gain weight

4. Dips – More chest & triceps without Dumbbells

Works: Chest, Triceps, Shoulders

Whether on rings, parallel bars or two sturdy chairs: dips build mass on the triceps – and give your chest a boost at the same time.

Progression:

• Beginner: Bench Dips

• Advanced: deeper, slower pace

• Want more of a challenge? Dips with extra weight (e.g. rucksack)

5. Glute Bridges / Hip Thrusts – For really strong glutes

Works: glutes, lower back, core

The butt is the largest muscle group in the body – and many neglect it. Glute bridges and hip thrusts build strength and tone – and look great on top of that.

Progression:

• Start on one leg

• Explosive push up, hold

• Feet on elevation = even more range of motion

6. Plank variations – Core on fire

Works: abs, back, shoulder stability

Forget crunches. If you want a stable core, you need planks, side planks and hollow holds.

Progression:

• Increase time (use the SmartWOD Timer)

• One-legged, one-armed, dynamic

• Combine with movements (e.g. plank to push-up)

7. Pike push-ups & wall walks – Deluxe shoulders

Works: Shoulders, Upper Back, Triceps, Core

No dumbbells needed: if you want to hit your shoulders properly, you just need a little courage to do overhead work.

Progression:

• Pike push-ups (buttocks up, looking at the floor)

• Wall Walks for more excitement

• Goal: controlled handstand push-ups

How often should I do bodyweight training to build muscle?

You want to build muscle with bodyweight training? Great! But how often should you train to really get your body to respond – and not just break a sweat?

The answer depends a little on how hard you train, what your daily routine is like and how well you recover.

Here are a few tips to help you find your way around:

For beginners:

Three training sessions per week are enough – e.g. Monday, Wednesday, Friday. It is important that you work properly, pay attention to your technique and do enough to challenge yourself. Your body still needs time to get used to the strain.

Tip: Start with full-body workouts to regularly activate all muscle groups.

For advanced users:

Four to five sessions per week work well if you follow a well-thought-out training plan. For example, you can work with a split:

• Push / Pull / Legs

• Upper body / Lower body

• or 2x full body + 2x focus (e.g. core or skills)

Important: build in progression. So either more repetitions, more difficult variations or slower execution (time under tension!).

What to look out for:

• Quality > Quantity. Doing 100 push-ups every day is of little use if you don't work in a controlled and organized manner.

• Aching muscles ≠ effectiveness. Give your muscles a break to grow.

• Recovery is part of it. Sleep, nutrition and movement in everyday life influence your muscle growth at least as much as the training itself.

Bodyweight training = muscle building your way

You don't need a gym membership, 100 kilos of iron or excuses. You just need your body, some space and a plan.

With the right exercises and proper technique, you'll see: muscle building can be done without equipment – and quite effectively.

So: get on the mat and attack!