Calisthenics is an excellent way to build lean muscle without the need for heavy weights. This form of exercise uses your body weight as resistance, promoting muscle growth and definition. Start with basic exercises such as push-ups, pull-ups, and squats. These compound movements engage multiple muscle groups and are effective for building strength and muscle mass.
To continue building lean muscle, incorporate progressive overload into your routine. This means gradually increasing the difficulty of your exercises as you become stronger. For example, once you’ve mastered regular push-ups, progress to diamond push-ups or one-arm push-ups. Similarly, advance from bodyweight squats to pistol squats.
In addition to strength training, focus on proper nutrition to support muscle growth. Consume a balanced diet with adequate protein, healthy fats, and carbohydrates. Protein is particularly important as it provides the building blocks for muscle repair and growth. Ensure you get enough rest and recovery between workouts to allow your muscles to heal and grow stronger.
