GymAdapt: a bodyweight plan that progresses
Choose "Bodyweight only" and every exercise in your plan is one you can do at home: squats, push-ups, split squats, glute bridges, planks and their harder versions. As they get easy, the plan moves you to harder variations or more reps. Free to start.
You can build real strength at home with no equipment. The catch is progression: once 20 push-ups feel easy, doing 20 push-ups forever stops working. The best home apps move you to harder versions, slower reps or more sets, instead of looping the same video.
Can bodyweight training build muscle?
Yes, if you push sets close to failure and keep making them harder. A study comparing a progressive push-up program with bench press found similar strength gains over four weeks, and research on light versus heavy loads shows muscle growth is similar when sets are taken near failure. Strength on heavy lifts improves more with heavy weights, so add dumbbells later if that is your goal.
The best no-equipment workout apps
1. GymAdapt (our app)
Free: An AI-built plan for your goal, days, equipment and injuries; unlimited workouts; a video for every lift; full logging; 3 new AI plans and 5 coach messages a week; the first 30 days of adaptive weights.
Paid: Pro is $4.99/month or $24.99/year (7-day free trial), or $79.99 once for lifetime. It keeps adaptive weights on after day 30 and removes the weekly AI limits. Code TRYFREE01 gives a month of Pro free.
2. Nike Training Club
Free: Everything; the app is free.
Paid: None.
3. Apple Fitness+
Free: A free trial, often with a new Apple device.
Paid: $9.99/month or $79.99/year.
How to make bodyweight exercises harder
- Harder variation: knee push-up → push-up → feet-elevated push-up → archer push-up.
- One leg: squat → split squat → rear-foot-elevated split squat.
- Slower: three seconds down, a pause at the bottom.
- More reps or sets, as long as the last reps are hard.
- Less rest between sets for a conditioning effect.
A 20-minute no-equipment workout
- Squats or split squats: 3 sets of 10 to 15 per leg
- Push-ups (any variation): 3 sets, stop 1 to 2 reps short of failure
- Glute bridges: 3 sets of 15
- Plank: 3 sets of 30 to 45 seconds
- Repeat 2 to 3 times a week and make one exercise harder each week.
GymAdapt is free to start. Want Pro free for a month?
The free version gives you an AI-built plan and unlimited workouts. Code TRYFREE01 adds a full month of Pro: weights that adjust from what you log and unlimited coach chats.
Redeem the free month → Opens the App Store with the code filled in. iPhone only. After the month it's $4.99/mo unless you cancel in Settings, and the free version stays yours either way.Questions people ask
What is the best home workout app with no equipment?
GymAdapt for a bodyweight plan that progresses (free tier; our app, iPhone only); Nike Training Club for free classes; Apple Fitness+ for polished paid classes.
Is there a free home workout app with no equipment?
Nike Training Club is fully free. GymAdapt's free tier includes a bodyweight-only plan and unlimited workouts.
Can you build muscle with no equipment?
Yes, by taking sets close to failure and moving to harder variations over time. Heavier lifting builds more maximum strength.
How long should a home workout be?
20 to 40 minutes, 2 to 4 times a week, is enough for most people. Consistency matters more than length.
Does GymAdapt work without a gym?
Yes. Choose "Bodyweight only", "Minimal equipment" or "Home gym" and every exercise in your plan matches what you have.
A coach, not just a counter, free to start
GymAdapt builds your plan and raises your weights from what you log. Free to start; code TRYFREE01 adds a month of Pro.
Get GymAdapt on the App Store → Free to start. Pro is $4.99 a month or $24.99 a year (7-day free trial), or $79.99 once for lifetime. iPhone only. In English, Spanish, Portuguese, French, German and Japanese.