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How To Gain Muscle At Your Home?

Bored in lockdown? Missing your gyming schedules?

Don’t worry! This lockdown gain your muscles and get fit in your comfort zone.

Wondering, how?

Simple! With the SampoornMe expert trainer tips.

nearest fitness center

The trainers have come up with some easy and effective technique that doesn’t require any special gear or equipment. We assure you these easy-breezy exercises will make you forget your expensive gym memberships as well.

So, are you ready to workout indoors with us?

Top Workout Exercises For Building/Gaining Muscles

  1. Running or Jogging

Say no to any treadmill or elliptical. All you require is your own two legs and a good pair of shoes. That’s it.

“If you focus 80% of your energy on cardio, you will see your body transform.” stated the fitness trainer Ashley Mariott.

Even, you can witness it by looking at runners, swimmers, and athletes, they are not doing a bunch of crunches still they have amazing abs. Not just the exercise, their diet is also an important element behind their lean body.

How to begin?

Try walking at a quick clip or running a slow jog for a good 15-30 minutes to start. Slowly and gradually increment the time with 5 to 10 minutes weekly.

2. Squats

One of the most effective exercises is squats. It is easy to perform and in the meantime perfect your form for the best results.

How to begin?

Stand with your feet shoulder-width apart and put your arms out straight in front of you or you can do it behind your head too. Now begin it byas pushing your hips or butt back and bending at your knees.

Now look at the straight ahead and keep your chest up and back flat. Always remember, you should follow the right posture by keeping your back in a neutral position.

After that squat down as low as you can and then pop back up to the straight position i.e. back to a normal state.

Weight should be on your heels throughout the exercise.

3. Push-Ups

Push-ups work extraordinarily for your chest, shoulders, triceps, and works as a complete package for muscle-building exercise. So, don’t neglect this exercise in your workout session.

How to begin?

Firstly place your hands on the ground slightly wider than the shoulder-width apart and lower yourself until your chest almost touches the floor.

Now squeeze your glutes together and tense your abs to the lower and raise your body slowly. Always keep your elbows close to your side to protect your shoulders.

If you can’t do a push-up, it is easy to modify doing the same movement with your knees bent slightly and remaining on the floor or work up to push-ups by starting an incline.

Now you can use the same technique above against the wall.

4. Crunches

Crunches help with the core strength and can tone your midsection, but don’t obsess. You can add this exercise a small plan of an overall plan to develop core strength that is required for the overall body strength and muscle building.

How to begin?

You need to lie on the mat for comfort. Now bend the knees so feet are flat on the floor. Cross arms in front of the chest. Lift your shoulders towards the ceiling using the abdominal muscles and pause the peak of the movement.

Exhale and contract abs as you go up. Inhale and ease slowly back down until the shoulders are flat on the floor.

Just go for 2 to 3 sets of 10 in the beginning.

5. Tricep Dips

This is specifically the most amazing exercise for women. The back of the arm is a place where women carry weight genetically. So, watch calorie intake and get more cardio.

How to begin?

No, you don’t require any dip machine or weights but instead, use your own bodyweight for that. You can try it sitting at the edge of a chair, place your hands over the edge of the seat keeping the knuckles pointing forward.

Now bend your legs at a 90-degree position and feet pointing ahead, shoulders down and elbows close to your side. After that lower your butt towards the floor.

With just a little pressure on the heels of your hands and return to sitting position.


These are the top 5 exercise positions that can help you to gain the muscles even in this global outbreak period.

If you find any issue or query in doing these exercises, just reach to the SampoornMe fitness trainers.

Caution- Don’t force any exercise, consult the professional trainers at SampoornMe now.

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