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!
@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?