7 Best Exercises for Men to Build Strength Without Equipment
Building strength doesn’t always require a gym or heavy weights. With the right bodyweight exercises, you can develop serious muscle, power, and endurance using nothing but your own body. Whether you’re at home, traveling, or just looking for a simple way to get stronger without equipment, these exercises will help you improve functional strength and overall fitness.
Bodyweight training is highly effective because it engages multiple muscle groups while improving balance, coordination, and mobility. Unlike machines that isolate muscles, bodyweight exercises force you to stabilize and control your movements, leading to more well-rounded strength. Plus, they can be scaled in difficulty to match any fitness level, making them ideal for beginners and advanced lifters alike.
These seven exercises focus on building upper body, lower body, and core strength while also enhancing endurance and explosiveness. Perform them as a full workout or incorporate them into your existing routine to develop functional, real-world strength without ever picking up a weight.
The Exercises
Perform each exercise for the suggested reps and sets. Complete 3–4 rounds with minimal rest between exercises.
- Archer Push-ups – 10 reps per side
- Pistol Squats – 8 reps per leg
- Superman Holds – 30 seconds
- Bulgarian Split Squats – 10 reps per leg
- Plank to Shoulder Taps – 15 reps per side
- Frog Jumps – 12 reps
- Glute Bridges – 12 reps
Rest for 60 seconds and repeat for 3–4 rounds.
Exercise Instructions
Archer Push-ups
Archer push-ups are a great alternative to standard push-ups, offering more resistance to each side of the chest while improving unilateral strength. By shifting your weight from side to side, you increase difficulty and activate stabilizer muscles that aren’t as engaged in regular push-ups. This movement also helps build explosive power and control.
