How to build and maintain a great physique without a gym

So you don’t have the use of a gym for a while & want to maintain, or even build muscle? Despite a few claims to the contrary out there (probably started by commercial gym chains), it’s absolutely possible.

You can maintain & build muscle without a gym, through the use of just your bodyweight and 1 or 2 ‘tools’ that can be used anywhere. Like weight training, if you want results, you will need to use a progressive overload of weight or in this instance, body weight progression. Finding ways to increase the difficulty of body weight exercises over time will be the key to building muscle.

This is where a powerband will become your best friend; to add resistance to your training and add variety to your workouts.

These are powerbands… The perfect training partner for those without a gym.


First and foremost we want to get the best bang for a buck in the exercises we choose to do! This means trying to recruit as many muscle fibres as we can under tension in one exercise. Compound movements such as squats, pull ups & push-ups are the staples of any routine. Then we add accessory movements around those big 3 bodyweight exercises.

If your a beginnner then you will need to master these 3 movements first in a circuit for 4 sets of 15 reps.

Beginner Circuit (4 sets x 15 reps)

  • Squats
  • Pull ups (use powerband)
  • Incline Push ups


Here’s a little video primer on how to use the powerbands for pullups…

Able to complete the above fairly comfortably? Time to move on to the intermediate option. Here’s a whole body powerband workout that’s a little more challenging…

Intermediate Circuit

  • Powerband Squats
  • Pull ups (use powerband)
  • Push ups (use knees if needed)
  • Bodyweight Lunges
  • Powerband shoulder press
Now if you’ve breezed through the above, it’s time to move on to our advanced options. Here is your whole body advanced powerband workout;

Advanced Workout

  • Powerband Squat & Press
  • Pull ups
  • Push ups
  • Powerband Lunges
  • Powerband Rows
  • Powerband Tricep extensions
  • Powerband Bicep curls
Whether you’re a regular at the gym or just getting started on your fitness journey and aren’t too keen on the idea of training at a commercial premises, there are a range of benefits to working out at home or outdoors. Here are 4…


1. Training at home or outdoors gives you variety in both your workouts and the scenery. It will help keep things fresh and keep you motivated to keep training.
2. Time efficient workouts done at home or outdoors allow you more time to get on with other things in your life. Save the commute to the gym for more important things.
3. Training at home or outdoors can also give you new found motivation as you can get outside and get some vital vitimin D from the sun. Not to mention a bit of a tan to go with it… who doesn’t love their time in the sun!
4. It will also allow you to save some money. Gym memberships aren’t that cheap, so training on your own will defeinitely help your hip pocket!


There are an absolute multitude of training programs and workouts you can do without a gym. The above are just a few examples. If you want to check out a few more, head over to my Youtube channel. You’ll find a heap of videos on technique, form and a variety of workouts to keep things fresh and interesting. At the end of the day, consistency is what determines success in the fitness world. Keep moving!