10 Home Fitness Exercises for Optimal Muscle Growth + Tips

Are you someone who prefers to train at home instead of in a big busy gym?

Would you like to work on your physique, but do you currently have no time or little budget to train in the gym?

Whatever the reason, don't worry because with home fitness exercises you can make sufficient progress and maintain your hard-earned muscle mass.

Exercising outside of the gym does not automatically mean that you will stagnate in your progress.

With the right resources and proper execution of the home fitness exercises – which I will describe in detail below – muscle growth can be achieved.

Ready to change your body at home with these 10 killer fitness exercises?

Then read on quickly.

  • 10 Home Fitness Exercises for Optimal Muscle Growth + 5 Tips
  • Training With Your Own Body Weight
  • 10 Home Fitness Exercises For An Ultimate Workout
  • Tip #1: Warming-up
  • Tip #2: Stretching
  • Tip # 3: Short Cardio Session
    1. Home Fitness Exercise #1: Push-Ups
    2. Home Fitness Exercise #2: Lateral Shoulder Raises
    3. Home Fitness Exercise #3: Pull-Up
    4. Home Fitness Exercise #4: Triceps Dips
    5. Home Fitness Exercise #5: Free-Standing Squats
    6. Home Fitness Exercise #6: Lunges
    7. Home Fitness Exercise #7: One-Arm Dumbbell Row
    8. Home Fitness Exercise #8: Janda Sit Ups
    9. Home Fitness Exercise #9: Tire Flips
    10. Home Fitness Exercise #10: Burpees
  • Tip #5: Best Time To Exercise At Home
Home Fitness Exercises

10 Home Fitness Exercises for Optimal Muscle Growth + 5 Tips

What you will learn in this blog include:

  • Why Gymnasts Are Muscular (Without Touching a Dumbbell)
  • Which push-up variant ensures faster muscle growth
  • The 10 best fitness exercises you can do at home
  • What the best time is at home training for (you doing it right?)
  • And much, much more.

Training With Your Own Body Weight

Bodybuilding at home can make you as expensive as you want.

Many champion bodybuilders only discovered their passion for the iron when they were at home pulling weights in their attic or basement.

Using your own body weight, a home gym you built yourself, and a set of rusty dumbbells, you are able to perform the most basic exercises at home.

In fact, in theory, you don't need heavy weights to grow or maintain your current physique.

People are also able to build muscle mass with fitness exercises that use their own body weight.

For example, take a look at professional gymnasts – such as Yuri van Gelder – who impress many strength athletes with their impressive physique:

Contrary to what you might think, gymnasts, do not train with heavy weights and low repetitions, but with their own body weight.

What gymnasts actually do is combine fast controlled movements with slow-motion movements.

It is this combination of explosive and slow movements with their own bodyweight that gives gymnasts their impressive physique.

10 Home Fitness Exercises For An Ultimate Workout

When you go to the gym, you will have to take a number of things into account.

For example, you must ensure that your proportions are correct because a person with thick upper arms and thin legs is of course not a face.

In addition to the correct proportion, symmetry is also important, because you don't want your right arm to be thicker than your left.

Of course, it's also about muscle mass, so you'll have to keep pushing yourself to get bigger.

Tip #1: Warming-up

Before you get started at home, it is important that you do a short warm-up.

Just like with a car, your body has to start up before you can exert yourself at full throttle.

By means of a warm-up you gradually increase the temperature in your body – especially the muscles – which reduces the risk of injury.

What can you do at home to start a warm-up?

Tip #2: Stretching

First, start by stretching your muscles. It is a misconception that stretching affects the prevention of muscle soreness.

The reason why I recommend stretching is that it makes your body more limber and it helps your muscles relax.

Tip # 3: Short Cardio Session

Once you're done stretching, it's time for a short cardio session of 5 to 10 minutes.

You can choose from different warm-up variations:

  • Slow running with some gear runs
  • Jumping rope
  • A bit of cycling

I now give you some good fitness exercises that you can perform at home.

Are you ready for it? Let's go!

Exercise #1: Push-Ups

  • Sets: 2
  • Repetitions: 12

The push-up is perhaps the oldest exercise that man has devised to make his body stronger.

Push-ups are a muscle-building exercise that has been incorporated into almost every professional army as a way of physically punishing or testing someone.

With push-ups, you not only train your chest but also your biceps, triceps, and shoulders.

It is one of the most efficient bodyweight exercises that you can do anywhere and at any time of the day.

You can increase the intensity of the exercise simply by changing the position of your hands and feet.

But if you want to get even more out of your push-ups and train your muscles more intensively, then the research of the American organization Mayo Clinic into push-ups might be of interest to you.

In this study, 40 participants had to do push-ups while their pecs and triceps were hung with measuring equipment.

In this way, the scientists could measure the activity in the muscles. The higher the activity, the more the muscles were stimulated.

The subjects had to do the push-ups in three different ways :

At shoulder-width ( A ), wide base (B ), and narrow base ( C ):

push-ups in three different ways

The electrical activity between the three variants turned out to be quite different, as you can see below for one participant:

The push-ups with the hands apart proved to score worse than the variants where the hands were closer together.

  • If you want to optimally train the chest muscles and triceps with push-ups, it is important that the hands are close to each other on the floor.

Performing the exercise:

  • Move the front of your body toward the floor and face down.
  • If you're a beginner, I recommend doing shoulder-width push-ups.
  • Now lower your body down until your chest almost touches the floor.
  • Then push your upper body back to the starting position while trying to maintain tension in the chest muscles.
  • Do you want to train as intensively as possible? Then place your hands as narrow as possible (see image C).

Exercise #2: Lateral Shoulder Raises

  • Sets: 2
  • Repetitions: 10

If you want to get broad shoulders that stand out, the lateral shoulder raise should certainly not be missed in your home workout.

Lateral shoulder raises are an easy exercise you can do without dumbbells.

Think of two buckets of water, potato bags, or satchels. It is of course important that both objects contain the same weight.

Performing the exercise:

  • To perform the execution correctly, stand up straight and place your feet no more than hip-width apart.
  • Hold the weights in your hands at your thighs and bend your knees slightly.
  • Exhale as you raise the weights up to about shoulder height at your sides.
  • Make sure that you bend the arms slightly during this action so that you do not overload your forearms.
  • Once level, wait for a second and return the arms to their starting position.

Exercise #3: Pull-Up

  • Sets: 2
  • Repetitions: 6 to 8

Pull-up, also called pull-up or chin-up, is an exercise to mainly training the arms and back muscles.

If you perform this exercise with your palms facing your face, you can perfectly train your biceps.

Forget the biceps curls! I don't know anyone who can do 12 push-ups and 12 chin-ups and doesn't have developed biceps.

It is a real killer exercise where you use your bodyweight completely as resistance.

You understand that the heavier you are, the harder the exercise will be for you.

“What's the difference between a pull-up and a chin-up?”

You do the pull-up exercise when you start to pull up and your hands are away from you.

The chin-up exercise is the reverse. With this exercise, your palms are facing inward and closer together.

Although you also train your back with this exercise, it puts more emphasis on your biceps.

This fitness exercise is also ideal to do at home. Every house has a doorway with which you can pull up.

If you really can't find anything, go outside and look for a climbing frame.

These climbing frames, or monkey bars, can be found in every park these days.

Performing the exercise:

  • Find a bar or opening that can support your weight.
  • Keep your hands slightly wider than shoulder-width apart and palms facing out.
  • Now let your body hang all the way down.
  • Pull yourself up until your chin is above the bar or opening.
  • Hang here for one second and lower yourself back to the starting position in a controlled manner.

Be careful not to cheat yourself while performing this strenuous exercise.

It is better to do three repetitions by the book than ten repetitions where you do not perform the exercise correctly.

Tip #4: How To Get Bigger Biceps

Want bigger biceps?

Then do the close-grip chin-ups more often and omit the dumbbells.

I can guarantee you'll have guns like biceps in no time if you're able to do three sets of 12 reps at home without cheating.

Exercise #4: Triceps Dips

  • Sets: 2
  • Repetitions: 10

Dipping is a wonderfully simple exercise that you can do anywhere to train your triceps. First of all, make sure you can dip.

The risk of injury with dipping is great if you sink too deep and you are no longer able to hold yourself.

So make sure you don't sink too deep the first few times.

Performing the exercise:

  • Find two boxes in the living room, kitchen, or garden to put your hands and feet on.
  • Place your hands and feet on the chairs as if your body is forming a bridge.
  • Now move your butt away from the furniture and lower yourself in a controlled manner.
  • Keep your elbows as close to your body as possible and your abs tensed.
  • Once you have reached the endpoint, go up again.

Dipping is very easy for me at home. How can I make this exercise more difficult?”

In that case, I recommend a weight belt or a heavy backpack to make the dipping more difficult.

If you have someone walking around at home, you can ask this person to put some books on your stomach, creating the same effect.

Home Exercise #5: Free-Standing Squats

  • Sets: 2
  • Repetitions: 14

The free-standing bodyweight squat is a variant that you can do at home without weights.

Although squats are often seen as a 'leg exercise' by many athletes, it is actually an exercise that targets just about every muscle group in your body.

If you perform this exercise a little too fanatically, you will notice that the next day too!

Performing the exercise:

Performing the freestanding squat is quite simple.

  • Stand with your feet slightly wider than your hips and point your toes slightly outward.
  • You never want your back to be round when squatting, this wrong posture puts more tension on your spine
  • Now look straight ahead and pick something in the room that you want to focus on.
  • Reach your hands straight out, parallel to the ground.
  • Now lower down until your upper and lower leg form a 90-degree angle.
  • Try to squat as deep as possible so that you develop strong leg muscles and back muscles.

When squatting, make sure your knees never cross your toes. You want to make the move from your butt.

Home Exercise #6: Lunges

  • Sets: 2
  • Repetitions: 12

Lunges, also called the lunge, is a fitness exercise that trains the quadriceps and glutes.

This exercise also provides more balance and stability.

A more challenging variation on the normal lunges is the walking lunges. You walk around the room while performing the lunge technique.

Usually, the lunge exercise is performed with two dumbbells in your hands.

If you don't have dumbbells at home, that's no problem.

Find two objects of several kilograms that you can hold in your hands while performing the exercise.

Performing the exercise:

  • To start, stand straight with your feet together and keep your hands at your sides.
  • Now step forward half a meter with your right leg so that your lower leg forms a 90-degree angle with the ground.
  • Your left leg will automatically go down, almost touching the floor.
  • Stay in this position for a few seconds and then return your body to the starting position. Now the exercise can be continued with the other leg.

Home Fitness Exercise #7: One-Arm Dumbbell Row

  • Sets: 2
  • Repetitions: 10

The one-arm dumbbell row is a simple yet effective exercise to train your back and arms at home.

This exercise will help you get a developed and toned back as an alternative to deadlifts or squats.

Performing the exercise:

  • With your right hand, grab a stuffed bag or another object heavy enough to do a few reps.
  • Now place your right knee on a bench and bend your upper body forward until your upper body is parallel to the floor.
  • Keeping your back straight, place your left hand on the opposite side of the bench for support and balance.
  • Now use your right hand to lift the barbell or other object up the side of your body.
  • Your elbow should point upward at an angle and your back should never bulge during the exercise.

It is best to stand in front of a mirror to see whether you are performing the exercise properly.

Home Fitness Exercise #8: Janda Sit Ups

  • Sets: 2
  • Repetitions: 15

Forget the normal sit-up! Most athletes perform the normal sit-up variant incorrectly, which causes pain in their lower back.

Czech exercise physiologist Dr. Vladimir Janda, therefore, devised an alternative: the Janda sit-up.

This variation completely isolates the abs and ensures that the hip flexors will not be involved in the exercise.

Performing the exercise:

  • Lie on the floor as in a normal sit-up position.
  • Bend your knees at a 90-degree angle and keep your feet flat on the floor at all times.
  • Ask someone to hold your ankles so that the exercise is performed as correctly as possible.
  • Cross your arms over your chest and bend forward to begin the abs workout.

You may not be able to do many reps the first time, but the more you do it, your abs will get stronger.

Home Fitness Exercise #9: Tire Flips

  • Sets: 2
  • Repetitions: 6

If we are working old school to develop muscle strength and muscle mass, then the tire flip should certainly not be left behind.

Tossing a tractor or shovel tire is a fun way to build strength, fitness, and muscle mass.

It is not for nothing that this exercise is popular among strength athletes and participants of 'the strongest man in the Netherlands' because it appeals to your entire body.

Search your garage or shed for an old tire or go to the junkyard where you can often take old tires home for free.

To start with, it is important that you learn the technique well.

So start with a light tire before moving on to the heavier work.

Performing the exercise:

  • Start by gripping the bottom of the band and place your chest firmly against the profile.
  • Now lift the tractor tire explosively, focusing the muscle effort on your arms, lower back, and legs.
  • Once the band is upright, wait a few seconds and push it further.
  • Make sure that the strap does not fall on your feet. Then you repeat the process.

home exercise #10: Burpees

  • Sets: 2
  • Repetitions: 12

Finally, we take the burpees. This versatile exercise is ideal for getting fitter from the living room.

This fitness exercise was invented by the American sports scientist Burpee.

He devised this exercise as a test for the US military. The intention was to use complex movements to see how fit the aspiring soldiers were.

Nowadays we often see the burpee in CrossFit classes where the exercise is done by thousands of men and women.

Performing the exercise:

  • Stand up straight and bend your knees as if you were performing a squat.
  • Place your hands on the floor and extend your feet back, as if you were doing a push-up.
  • Perform the push-up, then go up and do a short jump, raising your hands into the air.
  • Now repeat this performance.

Tip #5: Best Time To Exercise At Home

You have disciplined your alarm clock to exercise in the morning.

After all, you are convinced that strength training in the morning is better for you than in the evening.

But is this so?

English sports scientists discovered the best time to build muscle mass.

The researchers got 24 athletes to complete a full-body workout twice a week.

On one occasion the participants did this in the early morning (08:00) and the other time in the evening (6:00 PM).

Blood was taken during each session.

What came out?

  • A higher concentration of the muscle-depleting stress hormone cortisol was found in the athletes in the morning sessions than in the evening training sessions.
  • The protein synthesis (the rate at which build up muscle proteins) in the blood was found to be higher peaks in the evening. This ensures that you can build muscle more easily.

Do you want to create optimal muscle growth as a bodybuilder?

Save those intensive workouts for the evening.

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