It is entirely possible to maintain, or even gain, muscle and strength without access to a gym or expensive equipment by simply adapting your training at home.

noli's read

Greg Nuckols' analysis is based on the fundamental principle of progressive overload, which remains the primary driver of hypertrophy. Research (notably the meta-analyses by Schoenfeld et al. on training volume) confirms that muscle does not 'perceive' the difference between a steel bar or alternative resistance, provided the effort is sufficient. Nuckols correctly points out that using body weight with leverage variations (e.g., elevated push-ups) or increased time under tension can compensate for the absence of heavy loads. It is scientifically established that even with light loads, training to failure (or near failure) produces muscle gains comparable to heavy loads (RCT, Morton et al.). The approach is pragmatic and sound, avoiding exaggeration: it acknowledges that progression becomes more complex to manage without equipment, but does not claim that the gym is obsolete. It is a well-supported strategy for overcoming a lack of specific equipment.

the sources

1. 1Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW 2017
2. 2Refalo MC, Helms ER, Trexler ET, Hamilton DL, Fyfe JJ 2022