Best Exercises For Weight Gain


If you are looking for the best exercises to gain weight, then this post is definitely for you. I hate boring. And I’m sure you do too. No one likes unhappiness and monotony in their lives. That’s why I always suggest adding a little bit of fun to your workouts.

Why You Can’t Gain Weight?

Let’s first discuss why you can’t gain weight.

Probably, gaining weight for some people is hard. Yes, very hard. Well, genetics plays an important role in the growth of your body.

Now there are many reasons one might not gain weight, some of those reasons can be

    Improper diet: Due to the busy lifestyle the people can’t develop a healthy diet plan and that causes them to lose bodyweight.

    No exercise: You need to develop the habit of doing regular exercise to gain weight.

    Inflammatory bowel disease: In this type of situation a person is suffering from an intestinal problem that causes improper digestion.

People having a Body Mass Index (BMI) lower than 18.5 are said to be underweight. Studies have found that around 1% of men and 2.4% of women 20 years or older are underweight in the US.

Remember, If you want to gain weight make sure you are gaining a healthy weight.

So if you are the one who wants to gain weight and build a muscular body but this whole pandemic won’t let you hit the gym?

Or simply you want to gain bodyweight at home, at your own pace then you have to follow these exercises that will help in full body enhancement.

Here are the exercises for gaining weight in the comfort of your home.

1. Squats

Squats are undoubtedly the best exercise for gaining weight. This exercise is considered important for increasing the strength and size of the lower body muscles.

It also helps in developing your core strength. This exercise will help you build muscle around your leg and butt areas. Squats target your abdominals, hamstrings, glutes, calves, and quadriceps.

How to do squats:

  •     To begin with, stand with your legs shoulder-width apart.
  •     Push your hips back (Imagine you are sitting on an invisible chair)
  •     Try going down as far as you can and then reverse the motion with the initial position.
  •     Repeat the exercise.

Things to keep in mind

  •     Don’t bend your knees while you are getting into the squat position.
  •     Don’t slouch while doing a squat make sure you are keeping your back straight.

2. Push-Ups

Push-ups are a perfect exercise to build both your upper body and core strength. It is a difficult yet effective exercise to gain bodyweight.

Push-Ups target your abdominals, chest muscles, shoulders,  triceps, and wing muscles that are located under your armpit.

Fun Fact- Bijendder Singh from India holds the record for the most number of push-ups, 3877 in an hour.

How to do push-ups:

  •     Get on the floor while positioning your hand a little wider than your shoulders.
  •     Slowly push your body towards the floor till your arms are fully extended.
  •     Bring your body closer to the floor until your chest nearly touches the ground.
  •     Come back to the initial position.
  •     Repeat the exercise.

Things to keep in mind:

  •     Don’t try pushups if you have any serious shoulder injuries.
  •     People tend to touch their noses to the ground instead of trying to touch their chest to the ground.
  •     Your core should be tight and your butt should be clenched while you are doing a pushup.

3. Bench Dips

Bench Dips are simple yet useful exercises to gain body weight.  This exercise mainly targets the triceps but it also focuses on your chest and the front part of your shoulder.

For this exercise, you need an elevated surface.

How to do Bench dips:

  •     For this exercise, you need a Bench.
  •     Grip the ends of the bench with your palms.
  •     The palms should be downwards with fingertips facing the ground.
  •     Extend your legs forward, bent at your waist and perpendicular to your torso.
  •     Lower your buttocks by bending your elbows 90 degrees and pushing yourself down.
  •     Straighten your arms and lift your body back to the initial position.
  •     Repeat the same process.

Things to keep in mind:

  •     Make sure you stabilize your body while doing dips, otherwise you can lose control of your body that can cause injuries.
  •     This entire exercise depends on the positioning of your elbows.

Pro-tip: you can add a weight on your laps or try variations like cross bench dips.

4. Lunges

Just like squats, lunges also help in building the lower body. It helps in bulking up the thighs and hip muscles.

This brilliant exercise targets your hamstrings, abdominals, gluteal muscles, quadriceps, calves, and back muscles thus helping to gain weight.

How to do lunges :

  •     Stand up straight.
  •     Step forward with one foot until that leg makes a 90-degree angle.
  •     Keep on Lowering your body until your thigh is parallel to the ground.
  •     Push back to lift yourself back to the initial position.
  •     Do the same process with another leg.
  •     Repeat the exercise alternatively with both legs.

Things to keep in mind:

  •     Make sure you balance your entire body, avoid leaning too much.
  •     Start without weights and keep on increasing weight on both sides once comfortable.

You can try the walking lunge or add weights while doing them

5. Crunches

It is usually believed that crunches help in losing belly fat but crunches also help in increasing your core strength and gain weight.

Doing this exercise can give you a perfect midsection. Crunches target all the abdominal muscles but they primarily work the abdominal muscle and the obliques.

How to do Crunches:

  •     Lie down on your back.
  •     Bend your knees and place your arms across under your head.
  •     Inhale and contract your abs.
  •     Exhale and lift your upper body whilst keeping your head and neck relaxed.
  •     Inhale and return to the original position.
  •     Repeat the same exercise.

Things to keep in mind:

  •     Start slowly, don’t make fast jerking movements as it can cause injuries.
  •     Avoid pulling your head while pulling your body up.
  •     Discontinue if you feel any discomfort in your lower back.

6. Glute Kickback

Glute kickbacks mainly benefit your gluteal muscles. It also targets your hamstrings and strengthens your buttocks.

It’s a good exercise to gain body weight.

The glute kickback, as specified by celebrity trainer Sarah Lewis is useful because they work three muscles at a time, that is your core, your butt, and your lower back.

How to do Glute Kickbacks:

  •     Kneel on the ground with your hands in a press-up position.
  •     Slowly lift one of your legs upwards until your hamstrings are in line with your back.
  •     Squeeze the glutes during the move and hold for a second once fully extended.
  •     Return to the initial position and do the same with the other leg.

Weight Gain Exercises That You Can Do at Home

While virtually everyone these days is preoccupied with reducing weight, some people find it difficult to gain weight. They don’t just want to gain a few kilos but also want to look fuller and be a better version of themselves.  But, while losing weight is difficult, gaining weight is far more difficult.

Working out might help you lose weight, but there are also routines that can help you gain weight. To make things easier, we’ve compiled a list of 10 exercises that you must incorporate in any weight-gain regimen.

1. Squats

Squats are one of the most basic lower-body exercises for toning and strengthening the lower body, and they’re frequently used in weight-gain workouts. You may graduate to more harder variations by adding weights once you’ve mastered the basic squat form.

How to do it:

  •     Standing tall with your back straight and your feet slightly wider than hip-width apart is a good place to start. With your arms out in front of you, maintain a straight posture.
  •     Squeeze your glutes and move your butt backward rather than merely bending your knees.
  •     Start by inhaling, engaging your core, and bending your knees while pushing your butt out.
  •     Sit with your weight supported by your heels. Lower your hip joints till they are lower than your knees. Because that’s exactly what a full squat is.
  •     Keep your hands in this posture for three seconds.
  •     Exhale and begin to stand up, keeping your weight on your heels.
  •     Repeat.

2. Push Ups

Push-ups are a great exercise to start with if you’re a novice. When it comes to strengthening the upper body, it is one of the most essential workouts for weight growth. Push-ups, above all, help you build muscle in your arms and shoulders.

How to do it:

  •     Lie down on the ground, face down.
  •     Hands should be somewhat broader than shoulders.
  •     Push yourself up slowly until your arms are completely extended.
  •     Lower yourself to the point when your chest is almost touching the floor.
  •     Push yourself back up after a little pause.

3. Lunges

Lunges, like squats, aid in the bulking and toning of your leg and hip muscles. It’s one of the most effective ways to gain weight. You may also add weights or attempt various lunge variations to make the workout more tough.

How to do it:

  •     Flex your abdominal muscles while standing up straight.
  •     Make a big step forward.
  •     Lower your body until your shin is vertical and your thigh is parallel to the floor.
  •     Return to your original position by pressing back on your heel.
  •     Rep with the opposite leg.

4. Tricep Dips

Tricep Dips are another simple arm and back workout that you may practise at home to gain weight. Dips might help you gain muscular growth in your upper body if done correctly. This workout can also aid in the development of strength for other exercises such as the bench press.

How to do it:

  •     Sit at the chair’s or bench’s edge and grip the edges with your hands.
  •     Get out of your seat and drop your hips to the ground.
  •     Maintain the posture by applying pressure to your palms.
  •     Slowly return to your original seated posture.

5. Pull Ups

Pull-ups, particularly with weights, are an excellent method to bulk up your muscles. If you’re a novice, start with basic pull-ups and progress to weighted pull-ups as your strength improves. You may use a pull-up bar if you’re practising this weight gain workout at home.

How to do it:

  •     With your palms facing away from you and arms shoulder-width apart, grab the pull-up bar with both your hands.
  •     Pull yourself up to the point where your feet aren’t touching the ground, and keep going until your chin is clear of the bar.
  •     Slowly lower yourself until your arms are straight once again.
  •     Repeat.

6. Dumbbell Overhead Press

Overhead presses will help you gain muscular mass in your entire body. Not only can this exercise improve your posture, but it will also help you create strong back muscles.

How to do it:

  •     Maintain a straight back and stand tall.
  •     While inhaling, hold a dumbbell in each hand and elevate the weights above your head in a smooth manner.
  •     While breathing, hold the posture and return to the beginning position.
  •     Repeat

Exercises to gain weight for females and males

Female and male bodies store fatTrusted Source and distribute muscle massTrusted Source differently. Focus on the exercises that give you the most promising results for your body type.


Pushups are simple and help build muscle in your arms and shoulders. To do a pushup:

  •     Lie face down on the ground.
  •     Put your hands on the ground, palms flat, with your arms out at your sides and your hands shoulder-width apart.
  •     Slowly push your body up until your arms are fully extended. Keep your back and legs straight so that your body makes a straight line.
  •     Slowly lower yourself back down until your nose nearly touches the floor.
  •     Repeat as many times as you feel comfortable.


You’ll need some kind of pullup bar or sturdy cylindrical object to do pullups. Otherwise, this exercise is a simple way to build arm and shoulder muscles.

  •     Grip the pullup bar with both hands. Your palms should face away from you. Keep your arms shoulder-width apart.
  •     Pull yourself up enough to hang off the bar so that your feet aren’t touching the ground and your arms are straight.
  •     Continue to pull yourself up until your chin is above the bar.
  •     Slowly lower yourself down so that your arms are straight again.
  •     Repeat as many times as you want.


This exercise helps build muscle in your butt and legs, especially your quadriceps femoris (quads) muscles.

  •     Stand up straight so that your feet are hips-width distance apart.
  •     Put your hands on your hips and flex your abdominal muscles.
  •     Begin lowering yourself down using only your legs, as if you’re about to sit down, and get into a seated position until your thighs are parallel to the ground. Keep your upper body as still as possible.
  •     Raise yourself back up to your original position.
  •     Repeat as many times as you want.


You can do this exercise anywhere. It’s great for bulking up and toning your leg and butt muscles.

  •     Stand up straight, flexing your abdominal muscles.
  •     Extend one leg like you’re taking a step, then lean forward like you’re kneeling until your knees are at 90-degree angles.
  •     Push back on your heel to lift yourself back up to your initial position.
  •     Repeat as many times as you feel comfortable on one leg.
  •     Repeat for the other leg.

Bench press

For this exercise, you’ll need a flat bench to lie on and a weighted bar. Don’t overload the bar, though, because you can injure yourself.

Bench presses help build shoulder, tricep, and chest muscles. This is a good exercise for bulking up. The more weight you can bench, the more muscle you’ll build.

You may want to perform this exercise with the help of a spotter for safety.

  •     Lie on your back on the bench. If the bench has a rack for the bar, face the bar. If there’s no rack, hold the bar carefully and slowly lie backward on the bench until you’re comfortable.
  •     If there’s a rack, grab the bar with both hands, including your thumbs. Feel free to spread your fingers a bit.
  •     Extend your arms to take the bar out of the rack.
  •     Slowly lower your arms to bring the bar down to your chest.
  •     Slowly straighten your arms and raise the bar back toward the rack. If there’s no rack, make sure you have the strength to sit back up after you’re done.
  •     Repeat steps 4 and 5 as many times as you feel comfortable.

Overhead press

You’ll need a weighted bar to perform this exercise. Overhead presses will help bulk up the muscles in your arms, shoulders, back, abs, and legs.

  •     Grip the bar with your hands about shoulder-width apart.
  •     Lift the bar up to just above the front of your chest, even with your shoulders.
  •     Slowly lift the bar above you until your arms are straight. Keep your elbows locked and raise your shoulders like you’re shrugging.
  •     Slowly lower the bar back to shoulder height.
  •     Repeat steps 3 and 4 as many times as comfortable.

What exercises to avoid

To gain weight, minimize aerobic and cardio exercises. These are meant to burn fat and tone muscle, not bulk you up.

You don’t have to avoid them entirely, though. You can do these exercises in moderation to tone your muscles. This will help you build definition so that you can achieve the look that you want.

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