Seven Bodyweight Exercises That Build Muscle Without Weights

You can build strength and muscle without joining a gym.

Your body provides resistance when you do exercises such as push-ups and squats.

Push-ups work mostly your chest, shoulders and arms.

Squats and lunges work your legs and glutes.

Pull-ups, dips and pike push-ups challenge your back, arms and shoulders, while glute bridges target your glutes.

To keep improving, make exercises harder instead of doing endless repetitions.

You also need good form, enough protein, sleep and rest so your muscles can recover.

Some exercises, such as pull-ups and dips, need safe equipment, so do not use furniture that could move or tip.