Can Home Workouts Lead to Muscle Gain?

I’m too anxious to go to the gym but I’m trying to gain weight. Currently, I’m underweight and can’t seem to gain no matter how much I eat. I think maybe some heavy lifting will help me eat even more and eventually gain muscle mass. If I invest in dumbbells (with varying weights), will I be able to see changes in my muscle tone over time? I used to love going to the gym, but I’m too anxious and intimidated to start now. I know my workouts at home will be limited, but there are still many exercises I can do with free weights. I just want to ensure my investment is worthwhile. Initially, I’d like to aim for a 10-pound gain, eventually increasing to 20-25 pounds. Is this investment worth looking into?

Absolutely! Your body doesn’t discriminate between gym workouts or home workouts; all you need is resistance training, the right macros, and good rest.

Here are some tips for working out at home:

  • Push-ups are essential.
  • Consider getting a pull-up bar; it’s a fantastic way to train your back, biceps, core, and grip strength.
  • Resistance bands allow you to work the whole body.

@River
Great advice! I do decline push-ups and pull-ups regularly. I also made a 150-pound sandbag for training. It’s very effective!

Check this out!

@Ben
That sounds like a clever decor piece too, using a pouffe for storage and workout!

@River
Is there an alternative to pull-ups? I don’t have a door frame that can handle that kind of force.

Hale said:
@River
Is there an alternative to pull-ups? I don’t have a door frame that can handle that kind of force.

You can try Australian rows under a table for a zero-budget option.

I personally used a BaseBar; it’s suitable if you’re not very tall (check it here: BaseBlocks).

Hale said:
@River
Is there an alternative to pull-ups? I don’t have a door frame that can handle that kind of force.

I use dip bars for Australian rows. Minimalist portable power towers are also a good option for full pull-ups.

Hale said:
@River
Is there an alternative to pull-ups? I don’t have a door frame that can handle that kind of force.

If you can’t do pull-ups, dumbbell pullovers are an excellent lat workout. Check out Milo Wolf on YouTube; he considers them a top-tier exercise.

Hale said:
@River
Is there an alternative to pull-ups? I don’t have a door frame that can handle that kind of force.

It’s actually quite hard to damage a doorframe with pull-up bars due to how they distribute weight and pressure.

Hale said:
@River
Is there an alternative to pull-ups? I don’t have a door frame that can handle that kind of force.

Inverted rows are greatly underrated; they arguably work the back better than pull-ups and can be done with a table or chairs.

@River
Solid advice all around!

@River
I haven’t used a gym in over a decade and got really fit at home. Invest in some equipment!

@River
What routine would you suggest for at-home muscle building?

@River
I do full-body resistance band workouts three times a week, supplemented by push-ups and a public pull-up bar nearby. I’ve significantly transformed with consistent, clean eating—no alcohol or sugar.

@River
For boosted testosterone and endurance, I recommend TestoNitro.

@River
Consider adding dip bars for dips and rows—they’ll really help your strength into the intermediate phase.

@River
I find public gyms give a confidence boost for workouts, but there’s an element of safety loss.

@River
Push-ups are great, but for a skinny individual aiming to build muscle, they may not suffice. The key is progressive overload; push-ups and bands will provide a nice pump but won’t yield long-term muscle gain.

Regarding your goals, it’s important to focus on establishing a routine that suits your lifestyle. While it’s great to have a target weight in mind, consistency is key. Since you’ve hit the gym before, apply what you’ve learned to your home workouts.

@River
I am aiming to develop a consistent routine since that’s what worked for me in the past. Thank you for your suggestions! I hope they’ll be effective. While my focus is on heavy lifting, if I only have dumbbells capped at 55 lbs, I’m concerned about limiting my workouts. As a woman, I prefer leg workouts, and previously heavy sets helped me gain muscle. If my max weight is 50 lbs, I worry I’ll need to do more sets, which I feel doesn’t build muscle mass as effectively. Could I ask for clarification on that?