The Best Workout for Skinny Guys Who Don’t Want to Use Weights

Are you a “skinny guy” struggling to gain muscle? You are not alone! This article offers a unique approach that will help you increase your strength and muscle mass without lifting weights. Read on to discover the best workout for skinny guys.

Quick facts: Best Workout For Skinny Guys Without Weights

  • ✅ Calisthenics are a great form of exercise for skinny guys without weights as they use bodyweight to build muscle. Source:
  • ✅ Interval training is an effective way to increase strength and burn fat without the need for weights. Source:
  • ✅ High intensity circuit training is a popular choice for skinny guys without weights as it boosts the metabolism, builds muscle and helps burn fat. Source:
  • ✅ Rowing is a good form of exercise for skinny guys without weights as it builds muscle and strength and increases cardiovascular endurance. Source:
  • ✅ Jump squats are an effective exercise for skinny guys without weights as they target the leg muscles and also increase the heart rate. Source:
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    For those skinny guys who don’t feel comfortable using weights and machines at the gym, there is hope. Bodyweight exercises can be a great way to build strength, muscle and size without having to use weight equipment. With bodyweight exercises you can build strength and muscle while controlling your own pace and range of motion, meaning there is no need to worry about machines or weights.

    Bodyweight exercises use your own body weight as resistance, meaning you can do these exercises in the comfort of your own home or even when traveling. This article will give an overview of some of the best bodyweight workouts for skinny guys who don’t want to lift weights.

    Benefits of Weight Lifting

    Weight lifting is a great way for skinny guys who want to build muscle and increase their strength. It has many benefits, including improved mobility and coordination, increased metabolism, and faster recovery time. It also helps to increase your overall fitness and muscular endurance, which can be beneficial in the long run.

    Let’s take a closer look at some of the benefits of weight lifting:

    Muscle Growth

    Weight lifting has unique properties that can help skinny guys gain muscle mass. By increasing the amount of weight used in lifting, muscles are forced to grow larger and stronger over time. When the body is used to a certain level of weight, it will become used to it, so adding more forces the body to adapt and grow more muscle.

    Experienced lifters may use heavier weights in their workouts so they can continue to challenge their body’s limits and gain more muscle as a result. Additionally, adding weights in a workout routine gives the extra benefit of building strength which can be an important factor for achieving other fitness goals.

    Through weight lifting, skinny guys can see noticeable gains in many areas of fitness including:

    • muscle growth.
    • strength.

    Improved Metabolism

    Weight lifting is a great way to improve your metabolism, which is key for every skinny guy who wants to put on some muscle. Increasing your metabolism helps your body utilize energy more efficiently and increases the amount of calories you burn at rest.

    When practicing weight lifting, you can expect an increase in lean muscle mass which will help burn more calories while you’re inactive. With regular weight training, the body must continue to use energy by building and repairing muscles, resulting in increased calorie expenditure even when resting. Additionally, as lean muscle mass increases, so does the speed of your metabolism – burning more calories throughout the day. This provides another opportunity for skinny guys looking to put on some weight due to its ability to boost their caloric intake and improve growth.

    Increased Strength

    Weight lifting is an effective way to increase strength and overall muscle mass. Resistance training helps improve your muscular endurance and strength by working against a resistance. By using weights, you can challenge all major muscle groups in your body, resulting in increased overall strength.

    Weight lifting also helps build muscle power, which is the ability of your muscles to exert maximum force quickly. This type of exercise actually keeps your muscles stimulated for longer periods of time, as opposed to cardio exercises which break down the body’s energy supply shortly after it starts. With consistent weight lifting, you can also train yourself to lift heavier weights over time as your muscles gain strength and mass.

    In addition, weight lifting has also been shown to reduce stress levels and improve mental health overall.

    Alternatives to Weight Lifting

    Weight lifting can be an intimidating process when you are just starting out. Luckily, there are plenty of alternatives to using weights that can help skinny guys build muscle. From calisthenics to running, there are several exercises that don’t require weights to help you get in shape.

    Let’s take a look at some of the alternatives to weight lifting:


    Calisthenics is an excellent form of exercise for those who do not want to use weights. It involves performing exercises that require only the user’s body weight, such as squats, lunges, and push-ups.

    Calisthenics can be particularly effective for those with a more slender build, as they will often have a greater range of motion than heavier individuals who may be more accustomed to using heavier weights. Additionally, calisthenics requires no equipment, so those who are working out at home or in a limited space can benefit from this form of exercise. The flexibility and versatility of calisthenics also make it an attractive form of exercise for many people who want to stay active without access to weight lifting machines or gym equipment.

    High-Intensity Interval Training (HIIT)

    High-Intensity Interval Training (HIIT) is a type of high-intensity exercise that alternates between intense bursts of activity followed by even shorter rest periods. Instead of simply running or biking for an hour, HIIT involves performing more difficult exercises in quick bursts and then resting for a few seconds before repeating the process multiple times.

    HIIT has been found to be incredibly effective at burning fat and building muscle, without relying on heavy weights or machines. It also requires very little time to complete, which makes it an ideal workout for busy people who can’t spend hours in the gym every day. With its easy-to-follow format and quick results, HIIT is one of the best alternatives to weight training for skinny guys who want to get fit and strong without having to use heavy free weights.

    Bodyweight Exercises

    Bodyweight exercises are exercises that require no equipment and only use the weight of your own body to generate resistance. If you’re a skinny guy who wants to pack on some muscle without using weights, then there are plenty of bodyweight exercises that you can use for effective results.

    Some of the best bodyweight exercises for skinny guys include:

    • Push-ups
    • Pull-ups
    • Dips
    • Burpees
    • Squat jumps
    • Mountain climbers
    • Running

    Doing these moves multiple times per week will help strengthen and tone your muscles without relying on heavy weights or expensive gym memberships.

    However, you should make sure to mix up your routine every few weeks in order to keep your muscles from getting used to the same moves over time. And always listen to your body and take breaks as needed—as with any exercise program.

    Bodyweight workouts are a great way for skinny guys who don’t have access to weights or a gym membership to build muscle and stay healthy!

    Sample Workout

    As a skinny guy, it can be hard to put on muscle without using weights. However, there are still some great exercises you can do to help build muscle and strength. Here is an example workout that you can use to get started. This routine involves cardio and bodyweight exercises, and can be tailored to your own fitness and strength levels.

    Let’s take a look at this sample workout and how it can help you on your journey to building muscle:


    Warming up before any workout is essential for both safety and performance. A good warm-up should focus on increasing body temperature, activating key muscles and/or joints, and preparing the nervous system for the upcoming physical activity.

    For those who don’t want to use weights during their workouts, they can still warm up efficiently with dynamic stretches that target all of the major muscle groups. Examples of dynamic stretches include arm circles, torso twists, leg swings and more. Additionally, some light cardio such as jogging or jumping jacks may also be beneficial prior to starting your workout. Doing a proper warm-up will not only help reduce risk of injury but increase blood flow which will help optimize performance throughout the workout session.


    Push-ups are an effective exercise to build strength and size in the chest, arms and shoulders in skinny individuals who don’t want to use weights. Push-ups focus on the individual’s own body weight as resistance. This makes them ideal for people who do not have access to a gym or weights. Push-ups also target multiple muscle groups simultaneously, making them an efficient exercise for building strength and size quickly.

    To perform a basic push-up, begin by positioning yourself face down on the floor with your elbows bent at 90 degrees so that your arms are perpendicular to your body. Your hands should be slightly wider than shoulder width apart and the palms of your hands should be pressing firmly into the ground. Keeping your feet together, core engaged, and back straight, slowly bend your elbows until they reach 90 degrees again then raise yourself back up until your arms are almost straight (if you cannot reach this position yet then only lower yourself as far as possible).

    Repeat this movement for desired reps.


    Squats are an important part of any effective workout routine for skinny guys who don’t want to use weights. This compound exercise works a large number of muscle groups at once, from the quads and glutes in the legs, to the lower back and shoulders. Squats are known as one of the best exercises for building muscle strength and size. It is also great for increasing your power, speed and agility.

    There are a variety of variations you can do when performing squats, including:

    • Front squats
    • Back squats
    • Overhead squats
    • Bulgarian split squats
    • and more.

    It’s important to work different angles so that every muscle group gets some development. Beginners should start with simple bodyweight squat variations before progressing on to more technical exercises such as barbell squats or goblet squats with dumbbells or kettlebells once they become more comfortable with their form and posture.


    Lunges are one of the best exercises you can do to build strength in your legs and glutes. This exercise consists of taking a large step forward, bending your knees and lowering your hips downward until both knees are bent at right angles. It is important that the front knee remain directly above the ankle and that your back knee stay close to the ground as you perform the lunge. You want to make sure you keep proper form while doing this exercise in order to get the full benefit from it.

    Lunges can be done with no weights or using dumbbells or kettlebells for resistance. You can also mix lunges up with different variations, such as reverse lunges, side lunges and walking lunges. Lunges are a great way to build strength in your legs without having to use weights.


    The burpee is one of the most effective bodyweight exercises for strength, muscle and fat loss. As a full body exercise, burpees work every muscle group in your body; from the calves to the arms, pushing you to your limit in just one movement. It’s a perfect exercise for skinny guys who don’t want to use weights because you can do them anywhere and they don’t require any equipment.

    Start by standing with your feet shoulder width apart and squat down with your hands on the floor. Then kick your feet back into a plank position and lower yourself down into a press up. Then quickly jump your feet back up towards your hands and stand up, jumping off the ground as you stretch your arms above you head. That is one rep! Aim for 10-15 reps per set depending on how fit you are before taking a 15-20 second rest break. Perform 3 sets total and ensure proper form throughout each rep!


    Planks are an excellent bodyweight exercise you can do to strengthen your core and improve overall body stability. As a whole-body exercise, planks target muscles in your arms, chest, shoulders, legs and abs.

    To do a plank correctly, you’ll want to start by lying on your stomach with your feet hip-width apart. Push up off the ground so that only your toes and elbows are touching the floor. Keep your hands clasped together and hips squared off as you hold the plank for 10–20 seconds. Be sure to keep breathing throughout the exercise.

    You can also modify this pose to be easier or more challenging by:

    • Lifting one leg
    • Alternating arm lifting

    This will challenge different muscle groups in the core and upper body depending on what modification you choose! Plank is great for those who don’t want to use weights as it doesn’t require any equipment.


    Regardless of your current fitness level and goals, there is a workout plan out there for you. If you’re a skinny guy who is looking to gain size and strength but doesn’t want to use weights, there are plenty of bodyweight exercises that can help. Push-ups, pull-ups, air squats, inverted rows and planks are all great bodyweight exercises that can help build strength and muscle mass. Be sure to choose a program which incorporates compound movements such as these into short but intense workout sessions.

    Consistency is key when it comes to achieving your fitness goals. It doesn’t matter how hard you train if you do not stay consistent with your workouts over time. Commit yourself to working out regularly, eating healthy meals and staying active—and before long you will begin to see results.

    FAQs about: Best Workout For Skinny Guys Without Weights

    Q1: What is the best workout for skinny guys without weights?
    A1: The best workout for skinny guys without weights is bodyweight exercises such as push-ups, pull-ups, squats, and lunges. These exercises will help build muscle and strength without the need for weights.

    Q2: What other exercises can skinny guys use?
    A2: In addition to bodyweight exercises, skinny guys can also do HIIT (high intensity interval training), swimming, yoga, running, and cycling.

    Q3: How often should skinny guys work out?
    A3: It is recommended that skinny guys work out 3-4 times per week for 45-60 minutes each time. This will help build muscle and strength without over-exerting the body.

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