7 Best Exercises for Women to Gain Muscle Without Equipment
As a fitness coach who specializes in women’s strength training, I see it all the time: women who want to build muscle but feel limited without access to a gym or equipment. Many defaults to cardio or random YouTube workouts, not realizing that strategic bodyweight exercises can effectively build muscle. Through years of helping clients transform their bodies, I’ve developed these seven essential movements that require nothing but your own body weight. Read on to discover how to build real strength and muscle definition right in your living room.
Why Bodyweight Training Works for Women Who Want to Build Muscle
Women come to me because they know building muscle is essential for their health, longevity, and confidence. But without access to gym equipment, many default to cardio-based activities like running or free YouTube workouts that focus on HIIT. While these workouts have benefits, they don’t always prioritize muscle growth.
That’s where bodyweight strength training comes in. It’s accessible, effective, and removes barriers like equipment costs or gym intimidation. You can train anytime, anywhere, and progression is still possible—which is the key to building muscle.
These seven movements provide a full-body strength workout and can be progressively overloaded to keep you getting stronger.
Best Exercises for Women to Gain Muscle Without Equipment
Push-Ups
How to do it right:
- Start in a high plank with hands slightly wider than shoulder-width.
- Keep your core tight and maintain a straight line from head to heels.
- Lower your chest toward the ground, elbows at ~45 degrees.
- Push back up to the starting position.
How many: 3 sets of 10-15 reps
