Top 10 Best Exercises for Weight Gain

Updated on & Medically Reviewed by Dr Lalitha
Exercises for Weight Gain

In today's world, where discussions about weight often revolve around losing it, it's equally essential to address the needs of those looking to gain weight healthily. Whether you're a beginner or simply seeking effective home workouts tailored for weight gain, this guide is crafted to empower you on your journey toward a healthier and stronger self.

It's essential to understand that gaining weight doesn't mean accumulating fat. Rather, it involves building muscle mass, which not only increases strength but also contributes to a more toned and defined physique. When accompanied by a balanced diet rich in essential nutrients, these exercises will help you achieve your weight gain goals while promoting overall well-being. So, before you start with the exercises, keep in mind the importance of building muscle mass to gain weight and maintain a healthy body.

Best Exercises for Weight Gain:

Following are some of the best and most important exercises that help you a lot in gaining weight.

1. Squats

  • Step 1: Stand with your feet shoulder-width apart.
  • Step 2: Push your hips back as if sitting in an invisible chair.
  • Step 3: Lower your body until your thighs parallel the ground.
  • Step 4: Return to the starting position by pushing through your heels.

2. Push-Ups

Push ups
  • Step 1: Start in a plank position with your hands slightly wider than shoulder-width apart.
  • Step 2: Lower your body by bending your elbows until your chest nearly touches the floor.
  • Step 3: Push back up to the starting position, keeping your core engaged.
  • Step 4: Repeat for the desired number of repetitions.

3. Bench Dips:

  • Step 1: Sit on the edge of a bench with your hands gripping the edge beside your hips.
  • Step 2: Slide your hips off the bench and lower your body by bending your elbows.
  • Step 3: Lower until your arms form a 90-degree angle.
  • Step 4: Push yourself back up to the starting position by straightening your arms.

4. Lunges

  • Step 1: Stand tall with your feet hip-width apart.
  • Step 2: Take a large step forward with one foot, lowering your body until both knees are bent at a 90-degree angle.
  • Step 3: Push through your front heel to return to the starting position.
  • Step 4: Repeat with the opposite leg.

5. Crunches

  • Step 1: Lie down on your back with your knees bent and feet flat on the floor.
  • Step 2: Place your hands behind your head or across your chest.
  • Step 3: Engage your core muscles and lift your upper body towards your knees, exhaling as you crunch.
  • Step 4: Lower your upper body back down to the starting position while inhaling.

6. Glute Kickback

Glute Kickback
  • Step 1: Start on your hands and knees in a tabletop position.
  • Step 2: Lift one leg straight back, keeping it parallel to the ground.
  • Step 3: Squeeze your glutes at the top of the movement.
  • Step 4: Lower your leg back down to the starting position and repeat on the other side.

7. Pull-Ups

  • Step 1: Grip the pull-up bar with your palms facing away from you and hands slightly wider than shoulder-width apart.
  • Step 2: Engage your core and pull your body upward until your chin clears the bar.
  • Step 3: Lower your body back down with control until your arms are fully extended.
  • Step 4: Repeat for the desired number of repetitions.

8. Bench Press

Bench Press
  • Step 1: Lie on a flat bench with your feet planted firmly on the ground.
  • Step 2: Grip the barbell slightly wider than shoulder-width apart, with your elbows bent and the barbell directly above your chest.
  • Step 3: Lower the barbell towards your chest, keeping your elbows at a 45-degree angle.
  • Step 4: Push the barbell back up to the starting position, extending your arms fully.

9. Deadlifts

  • Step 1: Stand with your feet hip-width apart, toes pointing forward, and a barbell in front of you.
  • Step 2: Hinge at your hips and bend your knees to grip the barbell with an overhand grip, hands shoulder-width apart.
  • Step 3: Keep your back flat and chest up as you lift the barbell by straightening your legs and extending your hips.
  • Step 4: Lower the barbell back down to the ground with control, keeping it close to your body.

10. Burpees

  • Step 1: Start in a standing position with your feet shoulder-width apart.
  • Step 2: Squat down and place your hands on the floor in front of you.
  • Step 3: Jump your feet back into a plank position, keeping your core engaged.
  • Step 4: Jump your feet back towards your hands, then explode upwards into a jump, reaching your arms overhead.

Repeat each exercise for the desired number of repetitions or as part of a structured workout routine. Remember to focus on proper form and technique to maximize results and minimize the risk of injury.

The Importance of Nutrition:

A healthy diet must be followed in addition to these workouts in order to meet weight gain objectives. Here are 7 affordable and healthy food options to support your journey:

1. Dried Fruits: Almonds, walnuts, and cashews are nutritious snacks packed with healthy fats and calories.

2. Milk: Rich in vitamins, minerals, and calcium, milk is a complete food that can be included into shakes for added calories.

3. Eggs: A powerhouse of protein and healthy fats, whole eggs are versatile and easy to incorporate into meals.

4. Rice: An affordable source of carbohydrates, rice serves as a staple for weight gain meals.

5. Meat: Red meat provides protein and calories necessary for muscle growth and repair.

6. Oats: High in calories and healthy fats, oats can be combined with milk for a nutritious meal.

7. Potatoes: Rich in carbohydrates and vitamins, potatoes are an excellent energy source for active individuals.

High protein diet helps build muscles and grow your weight the healthy way.

Including these exercises into your home workout routine and adopting a balanced diet, you can embark on a journey toward healthy weight gain and overall well-being. Remember to listen to your body, gradually increase intensity, and celebrate your progress along the way. Here's to a stronger, healthier, and more empowered you!

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Disclaimer: The information provided on this page is not a substitute for professional medical advice, diagnosis, or treatment. If you have any questions or concerns about your health, please talk to a healthcare professional.

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