If you’re looking to tone and tighten your muscles quickly, then it will take some dedication, but it is within your power. There are exercises you can do, both involving inexpensive workout equipment and with no fitness paraphernalia required. Here are some muscle-gaining activities that have been proven to work for you. 


Push-ups are easy to learn how to do, and they have been popular for so many decades because of the way they transform your upper body. You will gain size and definition in your biceps, triceps, and shoulders if you commit to a routine involving push-ups. You can do them in the morning before work, in the afternoon if you have a break and access to a gym or a private spot, or you can do them in the evening before bed. You can start by trying to do five or ten, then build your way up to fifteen or twenty.


Squats are considered to be a full-body exercise because they work out the buttocks, hips, and thighs, but also the quadriceps and the hamstrings. Your legs will gain muscle mass swiftly if you remain committed to doing them, but they will take a lot out of you if you aren’t used to them. Start slowly, by trying to do as many sets of ten as you can before your muscles start to fatigue. That will give you a good indication of what kind of shape you’re in physically. You should do them every other day, as your body will need time to recover.

Free Weights

There are all sorts of free weights that you can buy, and there are many different types of exercises that you can do with them. Adjustable dumbbells have become popular, for instance, as they are inexpensive and you’ll never run out of new things to try with them. If you belong to a health club, speak to a personal trainer and get their advice on what to do with yours. You can also look online and get some ideas by watching videos. Just be sure and watch your technique so as not to hurt yourself.

Jumping Jacks

You might have learned how to do jumping jacks back in gym class or at camp. What you may not have realized is how beneficial they are for virtually the entire body. The motion involves the arms, legs, and your core. You can tone and tighten if you do several of them every day, and you’ll also shed some pounds because of the aerobic component.


A pull-up bar can easily be installed in your garage, your basement, your den, or anywhere else in your house. It’s a simple piece of equipment, and the exercise is simple enough as well. However, you will see great results if you stick with it because you’re lifting your entire body weight. Again, you should have a personal trainer demonstrate the proper technique for you before doing it yourself. Either that, or you can watch videos online.

If you are determined to add some muscle mass, it is best achieved by setting up a workout program for yourself that takes into account your physical condition and limitations. You want to challenge yourself without crossing into overexertion. You will also see the best results if you eat a healthy diet to go alongside your exercise plan.