Muscular fitness is one of the key elements of fitness training. It helps increase the lean muscle mass, promotes calories burning, and in turn helps lose excess body fat. One more key element is, strengthening your core muscles such as muscles of your abdomen, lower back, and pelvis. With the support of core muscles body is able to achieve balance and stability, and therefore making these muscles strong is a key element of any fitness training.

How to Build Muscles Without Weights

Resistance band is a handy thing which you can substitute for weights, to reach your muscle fitness goals. These bands push you to utilize your body weight and resistance. These resistance bands give your body’s entire muscle range a thorough workout, and helps burn calories as well.

Exercises that Enhance Muscular Fitness

Push Ups

This exercise tones up muscles of your chest, shoulders and arm. It’s a very easy-to-do exercise that anyone can perform at their home. Simply lie with your face facing the floor and your toes curled under.Then without hurrying raise your chest, stomach and thighs off the floor and lift your entire weight on your arms and your feet. Then slowly descend, but don’t touch the floor. This completes one repetition. Do minimum 12 to 15 repetitions of this exercise.

If you think the exercise is a bit difficult with all your body weight, you can simply cross your legs at the knee and then do the push ups. When you feel that you have gained enough strength to do the normal push ups, you can discontinue doing them with your legs crossed at the knees.

Pull Ups

This is another handy exercise that helps build muscles of the back and arm.

You will require a doorway pull up bar or any other surface, where you can hang from. Hang on the bar, tighten the core muscles and gradually raise yourself, till you are able to raise your chest above the bar. Gradually descend and then repeat the process again and again. Minimum repetitions recommended are at least ten to twelve.


This is an awesome exercise that helps build the muscles of your thighs and legs. While doing this exercise, a vital point you must keep in your mind is that your knees should not cross your toes, otherwise you will injure yourself.

Stand upright with shoulder width distance between your feet and put your hands behind your head. Gradually lower your torso, just as if you were to sit on a chair, but keep your heels pressed on the floor and your tail bone tucked in. Go down till your thighs are parallel to the floor. When you are coming back to the starting position, squeeze your glutes.