Fun ways to increase muscle mass without going to the gym?

intrepidelephant

When I worked a manual labour job, my BF% was 21%-21.5% now its 23.2% and I feel a bit blimpy and out of shape. I'm 5'6 and 141 lbs. I'm on a little diet, trying to lose 5 lbs. I really hate the gym. It's boring. It smells and I feel like people are always looking at me (I'm not one of those women who goes to the gym for male attention).

I love love outdoor rock climbing and I take classes with a wonderful instructor, but I'll have to wait for warm weather for that. I like expedition style hiking, carrying 40 lb+ packs. I'm a bit uncoordinated and suck at team sports though. I prefer solo pursuits. I don't have many friends and none of them are athletic so I can't really do anything with anyone else.

JagerLewis

Turn on some great music, and do some crazy dancing throwing squats in there, squat while throwing punches holding on to dumbells, when there is a slower tune on, drop and do some pushups, plank for an entire song....Those are some of the things I do.

ninerbuff

Fun is subjective. But to increase muscle mass you'll absolutely need to apply a couple of things: progressive resistance training and a calorie surplus. How you do it will be up to you, but if you don't like lifting or general exercising, it's going to be much more challenging to attempt to put on muscle.

A.C.E. Certified Personal/Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

intrepidelephant

I love exercise, just not at the gym and it's harder to find things to lift when I don't have to throw an 80 lb lawnmower onto the back of a pickup truck anymore

BerryH

Here's an 8-minute bodyweight circuit that will target all the main muscle groups before you even have time to get bored:

As many as you can do in/hold for 30 seconds with 10 seconds between each:

Jumping jacks
Press-ups
Wall-sit
Abdominal crunches
Step-ups on a step or chair
Squats
Triceps dips
Plank
High-knee running
Lunges
Press-up with rotation to arm-up side plank
Side plank (each side)

Optional extras

Planks with leg raise
Side plank with reach-around
Reverse curl