How To Workout Effectively At Home For Skinny Guys And Women: Ultimate Guide
A question people often ask is, can someone build muscle at home? The answer is definitely YES.
If you are a skinny guy or beginner starting to work out at home (with or without dumbbells) with the proper advice and knowledge you will definitely build muscle, and we can safely say you are in the wright place.
Our site has all the information a skinny person needs to build muscle and gain weight.With our great workout plans (for home and the gym) and diet plans and musts, with great guides on supplements and how to use them effectively.
Our team have put together some great home workouts for each body part for skinny individuals to build muscle. We have great workouts for people without equipment and exercises with minimal equipment, just a bench and dumbbells or just dumbbells.
With these workouts and the good nutrition and supplementation you will definitely build muscle.
How To Workout At Home: Our Great Guide And Tips
To start working out at home here are some simple but effective strategies you need to keep in mind.
- If you are working out at home with dumbbells and a bench train each body once a week, this way you will isolate the body part being trained and workout harder for each body-part. A great training split would be – Chest on a Monday – Back on a Tuesday – Arms on Wednesday – Shoulders on Thursday and Legs on Friday.
- Wile performing body weight exercises its good to start with your warm up sets and reps at a reasonably fast pace, this way the blood gets in to the muscle but wile performing the working sets slow the pace down to create a heavier feeling, we will use push ups for example, you would start with pumping a few reps out, roughly a second on each part of the exercise with good form, (always good form) but getting some good blood flow in to the chest. When you start the working sets perform them much slower and with a good squeeze as you come up, this way it will seem heavier and put the muscle under the stress needed to promote the muscle growth.
- It is always a good idea to isolate your arms, this way you get excellent feel and a much better workout.
- When performing your leg workout we would use more single leg exercises, like lunges and Bulgarian split squats, this way you will put more pressure on the legs to create a heavier felling workout which will create the muscle growth.
- If you are wanting to workout at home with no equipment we would recommend combining body parts, this way you will be able to hit multiple parts with the same exercises and workouts and create a more intense workout and stimulate muscle growth.
- Progressive overloading is a must to building muscle, which can be difficult to perform at if you have limited weights. A good tip is on your working sets reduce the rep range, this way it will keep more pressure on the muscle and feel heavier.
At Home Full Body Workouts For Skinny Guys and Women With Dumbbells
At Home Chest Workout (No Bench)
Dumbbell Floor Press
- Lie flat on your back on the floor or a yoga mat.
- Hold a dumbbell in each hand, extending your arms above your chest.
- Lower the dumbbells to your chest, keeping your elbows at a 90-degree angle.
- Press the dumbbells back up to the starting position.
Dumbbell Flyes (on the Floor)
- Lie flat on your back on the floor or a yoga mat.
- Hold a dumbbell in each hand, arms extended above your chest with a slight bend in your elbows.
- Lower the dumbbells out to the sides in a wide arc, feeling a stretch in your chest.
- Bring the dumbbells back up to the starting position, squeezing your chest.
Incline Push-Ups (Hands on Dumbbells)
- Get into a push-up position with your hands on the dumbbells, shoulder-width apart.
- Keep your body in a straight line from head to heels.
- Lower your chest toward the ground by bending your elbows.
- Push yourself back up to the starting position.
Dumbbell Pullovers (on the Floor)
- Lie with your upper back on the floor or a yoga mat, your feet flat on the floor, and your hips lower than your shoulders.
- Hold a dumbbell with both hands extended over your chest.
- Lower the dumbbell backward and downward in a controlled motion, feeling a stretch in your chest and lats.
- Raise the dumbbell back to the starting position.
Dumbbell Push-Up and Row
- Get into a push-up position with one hand on each dumbbell.
- Perform a push-up.
- After each push-up, row one dumbbell to your hip by bending your elbow.
- Alternate rows with each push-up.
At Home Chest Workout (With Bench)
Dumbbell Bench Press
- Lie flat on a bench.
- Hold a dumbbell in each hand, arms extended above your chest.
- Lower the dumbbells to your chest, keeping your elbows at a 90-degree angle.
- Press the dumbbells back up to the starting position.
- Dumbbell Flyes
- Lie flat on a bench or on the floor with your knees bent.
- Hold a dumbbell in each hand, arms extended above your chest with a slight bend in your elbows.
- Lower the dumbbells out to the sides in a wide arc, feeling a stretch in your chest.
- Bring the dumbbells back up to the starting position, squeezing your chest.
Incline Dumbbell Bench Press
- If available, set an incline bench at a 30-45 degree angle.
- Lie on the incline bench with your feet flat on the floor.
- Hold a dumbbell in each hand, arms extended above your chest.
- Lower the dumbbells to your chest, keeping your elbows at a 90-degree angle.
- Press the dumbbells back up to the starting position.
Push-Ups with Dumbbell Rows
- Get into a push-up position with one hand on each dumbbell.
- Perform a push-up.
- After each push-up, row one dumbbell to your hip by bending your elbow.
- Alternate rows with each push-up.
Dumbbell Pullovers
- Lie with your upper back across a bench, your feet flat on the floor, and your hips lower than your shoulders.
- Hold a dumbbell with both hands extended over your chest.
- Lower the dumbbell backward and downward in a controlled motion, feeling a stretch in your chest and lats.
- Raise the dumbbell back to the starting position.
- Perform 3 sets with 8 – 12 reps remembering to take your final sets to failure.
- After completing the chest workout, take a few minutes to stretch your chest muscles to improve flexibility and reduce muscle soreness.
At Home Back Workout
Pull-Ups on the Pull-Up Bar
- Use the pull-up bar to perform standard pull-ups.
- Hang from the bar with your hands slightly wider than shoulder-width apart.
- Pull your body up until your chin is above the bar.
- Lower yourself back down with control.
- If you’re unable to do full pull-ups, try using a resistance band.
Dumbbell Rows
- Stand with a dumbbell in one hand and your opposite knee and hand resting on a bench or a sturdy surface.
- Keep your back straight and parallel to the ground.
- Pull the dumbbell towards your hip, squeezing your back muscles.
- Lower the dumbbell back down with control.
- Switch to the other arm after completing the set.
Dumbbell Deadlifts
- Stand with your feet hip-width apart, holding a dumbbell in each hand in front of your thighs.
- Keep your back straight and bend at your hips and knees.
- Lower the dumbbells to the ground, keeping them close to your body.
- Stand back up, pushing through your heels and using your back and leg muscles to lift the dumbbells.
Dumbbell Shrugs
- Stand with a dumbbell in each hand by your sides.
- Shrug your shoulders upward, squeezing your upper trapezius muscles.
- Lower your shoulders back down with control.
Superman Raises
- Lie face down on the floor with your arms extended in front of you.
- Lift your chest, arms, and legs off the ground simultaneously, squeezing your lower and upper back muscles.
- Lower your body back to the ground and repeat.
- Perform all sets with 8 – 12 reps remembering to take your final sets to failure.
- After completing the chest workout, take a few minutes to stretch your chest muscles to improve flexibility and reduce muscle soreness.
- Perform 3 sets with 8 – 12 reps remembering to take your final sets to failure.
- After completing the back workout, take a few minutes to stretch your back muscles to improve flexibility and reduce muscle soreness.
At Home Arms Workout
Biceps:
Dumbbell Bicep Curls
- Stand with a dumbbell in each hand, arms fully extended by your sides.
- Keep your elbows close to your body and curl the dumbbells up toward your shoulders.
- Squeeze your biceps at the top of the movement and then lower the dumbbells back down.
Hammer Curls
- Hold a dumbbell in each hand with your palms facing your torso.
- Keep your elbows close to your body and curl the dumbbells up.
- This exercise targets the biceps and brachialis muscles.
Dumbbell Concentration Curls
- Sit on a chair or bench with your legs apart.
- Hold a dumbbell in one hand, arm extended between your legs.
- Curl the dumbbell up while keeping your upper arm stationary.
- Lower the dumbbell back down and repeat on the other arm.
Triceps:
Dumbbell Tricep Extensions (Skull Crushers)
- Lie on your back on a bench or the floor.
- Hold a dumbbell in each hand with your arms extended over your chest.
- Bend your elbows to lower the dumbbells toward your forehead.
- Extend your arms back up to the starting position.
Dumbbell Tricep Kickbacks
- Stand with a dumbbell in each hand, knees slightly bent.
- Lean forward at the hips and keep your back straight.
- Extend your arms back behind you, focusing on the triceps contraction.
- Return to the starting position and repeat.
Dumbbell Tricep Dips
- Sit on the edge of a stable surface like a chair or step.
- Place your hands beside your hips with your fingers pointing forward.
- Lift your hips off the surface and lower your body by bending your elbows.
- Push yourself back up to the starting position.
- Perform 3 sets 8 – 12 reps and always take last set to failure
- After completing the arm workout, take a few minutes to stretch your biceps and triceps to improve flexibility and reduce muscle soreness.
At Home Legs Workout
Dumbbell Squats
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand at your sides.
- Keep your back straight, chest up, and knees aligned with your toes.
- Bend your knees and hips to lower your body into a squat position.
- Push through your heels to return to the starting position.
Dumbbell Lunges
- Hold a dumbbell in each hand, arms extended by your sides.
- Step forward with one leg and lower your body into a lunge, keeping your knee above your ankle.
- Push through your front heel to return to the starting position.
- Repeat with the other leg.
Glute Bridges
- Lie on your back with your knees bent and feet flat on the floor.
- Lift your hips off the ground, squeezing your glutes at the top.
- Lower your hips back down to the floor.
Body weight Squats
- Stand with your feet shoulder-width apart.
- Keep your back straight, chest up, and knees aligned with your toes.
- Bend your knees and hips to lower your body into a squat position.
- Push through your heels to return to the starting position.
Calf Raises
- Stand with your feet hip-width apart.
- Raise your heels as high as possible by pushing through the balls of your feet.
- Lower your heels back down and repeat.
- Perform all 3 sets with 15 – 20 reps always taking last sets to failure.
- After completing the leg workout, take a few minutes to stretch your quadriceps, hamstrings, glutes, and calf muscles to improve flexibility and reduce muscle soreness.
At Home Shoulder Workout
Dumbbell Shoulder Press
- Sit on a chair or bench with a backrest or stand with your feet shoulder-width apart.
- Hold a dumbbell in each hand at shoulder height, palms facing forward.
- Press the dumbbells overhead until your arms are fully extended.
- Lower the dumbbells back to shoulder height.
Lateral Raises
- Stand with a dumbbell in each hand at your sides, palms facing your body.
- Keeping your arms nearly straight, lift the dumbbells out to the sides until they reach shoulder height.
- Lower the dumbbells back to your sides.
Front Raises
- Stand with a dumbbell in each hand at your sides, palms facing your body.
- Keeping your arms nearly straight, lift the dumbbells in front of you until they reach shoulder height.
- Lower the dumbbells back to your sides.
Bent-Over Dumbbell Raises (Lateral)
- Bend at your hips to bring your upper body parallel to the ground.
- Hold a dumbbell in each hand with your arms hanging straight down.
- Lift the dumbbells out to the sides until they reach shoulder height.
- Lower the dumbbells back down.
Bent-Over Dumbbell Raises (Rear)
- Bend at your hips to bring your upper body parallel to the ground.
- Hold a dumbbell in each hand with your arms hanging straight down and palms facing each other.
- Lift the dumbbells backward and upward until they reach shoulder level.
- Lower the dumbbells back down.
- Perform all 3 sets with 8 – 12 reps always taking last set to failure.
- After completing the shoulder workout, take a few minutes to stretch your shoulder muscles to improve flexibility and reduce muscle soreness.
Always stretch the muscle group before and after your workouts. We would recommend a training split over 5 days.
At Home Body Weight Workouts
At Home Upper Body Workout
Push-Ups (10-15 repetitions):
- Place your hands on the floor slightly wider than shoulder-width apart.
- Keep your body in a straight line from head to heels.
- Lower your chest towards the ground by bending your elbows.
- Push yourself back up to the starting position.
Decline Push-Ups (10-15 repetitions):
- Place your feet on a sturdy surface, such as a low bench or a step.
- Position your hands on the floor slightly wider than shoulder-width apart.
- Perform push-ups with your body in a declined position.
Diamond Push-Ups (8-12 repetitions):
- Place your hands close together, forming a diamond shape with your thumbs and index fingers.
- Perform push-ups with your hands in this diamond position.
- This variation targets your arms and inner chest more.
Superman Raises (10-15 repetitions):
- Lie face down on the floor with your arms extended in front of you.
- Lift your chest, arms, and legs off the ground simultaneously, squeezing your back muscles.
- Lower your body back to the ground and repeat.
Seated V-Raises (10-15 repetitions):
- Sit on the floor with your legs extended in a V-shape.
- Place your hands behind your hips with fingers pointing forward.
- Lift your hips off the ground, engaging your back muscles.
- Lower your hips back down and repeat.
Bent-Over Y-Raises (10-15 repetitions):
- Stand with your feet shoulder-width apart.
- Bend at the hips, keeping your back straight and your knees slightly bent.
- Extend your arms straight down toward the floor.
- Lift your arms up and out to form a Y shape while squeezing your shoulder blades together.
- Lower your arms back down and repeat.
Inverted Rows (8-12 repetitions):
- Find a sturdy horizontal surface like a low table or the bottom edge of a door frame.
- Lie underneath it and grab the edge with an overhand grip.
- Keep your body straight and pull your chest up toward the surface.
- Lower yourself back down and repeat.
Plank T-Raises (8-12 repetitions per side):
- Get into a forearm plank position with your elbows directly below your shoulders.
- Lift one arm off the ground, rotating your body to the side, forming a T shape.
- Lower your arm and repeat on the other side.
At Home Legs Workout
Body weight Squats (15-20 repetitions):
- Targets your quadriceps, hamstrings, and glutes.
- Stand with your feet shoulder-width apart.
- Bend your knees and hips to lower your body, as if you’re sitting in a chair.
- Keep your back straight, chest up, and knees aligned with your toes.
- Push through your heels to return to the starting position.
Split Leg Lunges (10-12 repetitions per leg):
- Focuses on your quadriceps, hamstrings, and glutes.
- Stand with your feet together.
- Take a step forward with one leg, lowering your body into a lunge position.
- Return to the starting position and repeat on the other leg.
Glute Bridges (15-20 repetitions):
- Works your glutes and hamstrings.
- Lie on your back with your knees bent and feet flat on the floor.
- Lift your hips off the ground, squeezing your glutes at the top.
- Lower your hips back down to the floor.
Calf Raises (15-20 repetitions):
- Targets your calf muscles.
- Stand with your feet hip-width apart.
- Raise your heels as high as possible by pushing through the balls of your feet.
- Lower your heels back down and repeat.
Wall Sits (Hold for 30-60 seconds):
- Engages your quadriceps and glutes.
- Stand with your back against a wall.
- Slide down the wall until your thighs are parallel to the ground.
- Hold this seated position for the desired time.
Lateral Leg Raises (12-15 repetitions per leg):
- Focuses on your outer thigh and hip muscles.
- Stand next to a wall or a sturdy piece of furniture for support.
- Lift one leg out to the side as high as you can while keeping it straight.
- Lower it back down and repeat on the other leg.
Warm-Up:
Start with 5-10 minutes of light cardio to get your blood flowing and your muscles warm. Then perform a full body stretch.
Workout Routine:
Perform each exercise for the recommended number of repetitions and complete 3 rounds of the entire circuit with a 1-2 minute rest between rounds. Remember to take your working sets to failure.
We would recommend a workout split of upper body on Monday and Thursday and lower body on Tuesday and Friday.
How To Gain Muscle At Home For Skinny Guys: Our List Of Musts
To gain weight in any environment there are some simple but MUST DOs to achieve this.
- Have a good workout routine
- Consume enough calories, protein carbs and healthy fats (here’s a link to out diet page).
- Knowing how to use supplements (check out our multiple guides on supplements on our categorie pages).
- Get enough rest and sleep
- Progressive overload your workouts. ( a good way when working out at home is to reduce rep range as you get to the failure sets, this helps create more pressure on the muscle making it feel heavier).
Check out our great at home workout equipment, we have dumbbells, adjustable workout bench, pull up bars and resistance bands. We have the best supplements for skinny men and women to build muscle in the gym or at home. Check out out multiple guides.
