Despite the proliferation of gyms all over the world, not everyone is keen on working out in front of other people. In a recent poll, it was revealed that there are 131,700,000 gyms worldwide, but 67% of people with gym memberships never use them at all. An aversion to gyms should not be the reason why one shouldn’t work out. Any form of exercise, particularly activities that build muscle, is crucial to maintaining your health. The best part is that there are many ways to build muscle mass, and you don’t even have to pay a gym membership fee to do any of them.
Benefits of building muscle mass
Most people may exercise primarily to shed excess weight, but it’s also crucial to work on building muscle mass during workout sessions. When you increase your muscle mass, your body becomes more efficient in burning calories. Moreover, the higher your muscle mass, the more calories you’ll burn even after your workout is over.
Building muscle mass also increases your strength, and it reduces the risk of injury. Moreover, having toned and strong muscles make you look better, and an improved appearance can boost your self-esteem make you feel better about yourself. Building muscle mass is also good for all round health and you can expect more endurance, better stamina and even healthier, more youthful-looking skin.
Tips to build muscle mass without going to the gym
Even if you have never – or don’t even plan to – set foot inside a gym, there are ways that you can gain muscle no matter where you choose to do it. You don’t necessarily need any specialist equipment, as you’ll often find that household objects can double up well as weights. The key is to find certain activities that can work your body hard enough so can build lean muscle.
- Take a hike
Hiking can help you burn calories and lose weight, but if you want to build muscle, then wear a weighted vest or carry a heavy pack while you’re at it. Walking while carrying some extra weight in a backpack (also called “rucking”) combines cardio and strength training. To start, you can choose to load up a backpack with a few books or a dumb bell until it weighs about 10% of your own body weight, then go hiking for as long or far as you want.
- Lift weights at home
You can invest in some equipment and buy a set of weights or a kettlebell, but you can also lift other heavy items that you see in your home. Household items such as cans of soup, bags of rice, or bottles of water will do for your weightlifting workouts.
- Do bodyweight exercises
Bodyweight exercises such as push-ups, pull-ups, squats, and crunches can help increase your muscle mass. The best thing about these exercises is that you can do them anywhere. Do your push-ups, squats, and crunches at home, then head to the park and do some pull-ups on the monkey bars or on a sturdy tree branch.
Staying fit and building muscle can be done even if you’ve sworn off going to the gym forever. Make it a point to do some exercises to build your muscle mass and improve your health and overall quality of life.