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Work That Body: 10 Weight Gain Exercises To Get Fit!

While almost everyone is obsessed with losing weight these days, there are some women for whom gaining weight is a challenge. They don’t just want to gain a few kilos but also want to look fuller and be a better version of themselves. But if losing weight sounds tough, gaining it is not that easy either.  

When gaining weight, you have to ensure that you gain more muscle than fat. Besides increasing your calorie intake, you also have to dedicate time to weight gain exercises. Read on to know more. 

10 Exercises To Gain Weight That You Can Swear By!

Just as working out can help you lose weight, there are plenty of exercises to gain weight as well. To make things easier, we’ve listed 10 exercises that must be included in your workout to gain weight.


1. Squats

Squats is one of the simplest lower body exercises that tones and strengthens the lower body and is often included in the weight gain workout. Once you master the simple squat form, you can progress to more difficult versions by adding weights.

How to do it: 

– Stand tall with your back straight and feet a little more than hip-width apart. Look straight with your arms extended in front of you. 

– Squeeze your glutes and make sure you move your butt backward, and not just bend your knees.

– Inhale, engage your core and start bending your knees while pushing your butt out. 

– Sit down with your body weight on your heels. Go down till your hip joints are lower than your knees. ‘Coz that’s what a full squat is. 

– Hold the position for three seconds.

– Exhale, keep your body weight on your heels and start getting up. 

– Repeat. 

Target muscles: Quadriceps, Hamstrings, Glutes, Abdominals, Calves

Things to keep in mind: 

– Do not bend your knees while getting into the squat position. It places a lot of unnecessary stress on your knees and makes a proper squat impossible. 

– Do not slouch or relax while doing squats.

– The abdominal muscles should always be tight as they support the lower back throughout the exercise. 

Read Also: Best Exercises for Increasing Height

2. Push Ups

If you’re a beginner, push-ups are something you should definitely try. It is one of the most important exercises for weight gain when it comes to strengthening the upper body. Most importantly, push-ups help build muscle in your arms and shoulders.

How to do it: 

– Lie face down on the ground. 

– Place your hands slightly wider than your shoulders. 

– Slowly push your body up until your arms are fully extended. 

– Lower your body until your chest nearly touches the floor. 

– Pause and then push yourself back up. 

Target muscles: Shoulder, Core, Chest, Triceps

Things to keep in mind: 

– Make sure that your chest touches the floor first instead of your nose or head. 

– Keep your abdominal muscles engaged as you perform the exercise to help align your spine to prevent back injury. 

– Do NOT perform push-ups if you have any kind of shoulder injury as this exercise for weight gain requires significant shoulder strength. 

– Always maintain a straight line from head to toes while doing push-ups. Core tight and butt clenched – your body should basically be in a plank position. 


3. Lunges

Just like squats, lunges help you in bulking up and toning your leg and hip muscles. It is one of the best workouts to gain weight. You can also increase the difficulty level by including weights or trying some lunge variations.

How to do it: 

– Stand up straight and flex your abdominal muscles. 

– Take a big step forward. 

– Lower your body until your thigh is parallel to the floor and your shin is vertical. 

– Push back on your heel to lift yourself back up to your initial position. 

– Repeat for the other leg. 

Target muscles: Glutes, Hamstrings, Calves, Quads

Things to keep in mind: 

– Avoid leaning too much while doing this exercise for weight gain

– Do not overextend your leg when you lunge forward. It can cause your back to arch. 

– Also, not stepping far enough is also unsafe for your knees and can lead to injuries. 

4. Tricep Dips

Tricep Dips is yet another easy to do arm and back exercise to gain weight at home. When done correctly, dips can add muscle mass to your upper body. This workout can also help build your strength for other exercises like a bench press. 

How to do it: 

– Sit at the edge of the chair or a bench and hold the edges with your hands. 

– Move out of the seat and lower your hips towards the floor. 

– Hold the position by keeping the pressure on your palms. 

– Return slowly to the seating position. 

Target muscles: Chest, Shoulders, Triceps, Upper Back, Lower Back

Things to keep in mind: 

– Make sure you keep your head and neck stable as you lean forward while doing the dips. 

– The entire exercise depends on the position of your elbow joints. Allowing them to flare outwards can make the movement easier, but it won’t impact the muscles you’re targeting.

– Besides neck and head, make sure you stabilise your entire body during the movement as swinging can cause injuries. 

5. Pull Ups

Pull-ups, especially with weights, are a great way to increase your muscle size. If you’re a beginner, start by performing simple pull-ups and shift to weighted pull-ups as you gradually gain strength. If you’re doing this weight gain exercise at home, you can use a pull-up bar to do it.

How to do it: 

– Grip the pull up bar with both hands while your palms face away from you and arms shoulder-width apart. 

– Pull yourself up enough so that your feet aren’t touching the ground and continue to do so until your chin is above the bar. 

– Now, slowly lower yourself so that your arms are straight again. 

– Repeat.

Target muscles: Upper back, Arms, Shoulders

Things to keep in mind: 

– Make sure you engage your shoulders from the beginning. Not doing so can put unnecessary strain on joints or muscles.

– Before you worry about your speed of doing this weight gain workout, build strength and maintain a good position. 

6. Dumbbell Overhead Press

Doing overhead presses will help you increase your overall muscle mass. This exercise will not only enhance your posture, but it is a great way to build strong back muscles.

How to do it: 

– Stand upright and keep the back straight. 

– Hold a dumbbell in each hand and raise the weights above the head in a controlled motion while exhaling. 

– Hold the position and return to the starting position while inhaling. 

– Repeat. 

Target muscles: Shoulder, Triceps, Back muscles

Things to keep in mind: 

– Do not perform this exercise to gain weight if you have a shoulder, back or neck injury. 

– Make sure that your technique is right otherwise you can end up injuring yourself. 

– Also, if you’re a beginner, do not use heavy weights. Start low and gradually build up. 

7. Bench Press

The bench press is a great way to add muscle mass in your chest area. However, like every other exercise, it’s crucial to do this weight gain workout in a proper form.

How to do it: 

– Start by lying on the bench and hold the bar. 

– Begin with just the bar without any weights to warm and then add the weights. 

– Hold the bar again and lock your elbows out before lowering the bar to the chest. 

– Take a deep breath and raise the bar to above the chest with your arms fully extended. 

– Bring the bar to the original position and repeat. 

Target muscles: Chest muscles, Triceps, Shoulders, Back

Things to keep in mind: 

– Make sure your arms are at an angle of 45 degrees to your body.

– Do NOT lock out your elbows suddenly. 

– You should keep your head flat on the bench and feet flat on the ground. Make sure you don’t press your head on the bench to assist the lift. 

– Your hips, too, should be flat on the bench. This can result in lower back pain. 


8. Crunches

Well, you must be thinking that crunches help in removing belly fat, and you’re right. But let’s tell you something that you don’t know! Doing crunches can also increase your core strength and boost lean muscle mass and tada, you have a desirable midsection. 

How to do it: 

– Lie flat on a carpet or your yoga mat with your knees bent and feet flat on the floor. 

– Place your arms across your chest, contract your abs and inhale. 

– Exhale and lift your upper body while keeping your head and neck relaxed. 

– Inhale and return to the starting position. 

– Repeat. 

Target muscles: Obliques, Rectus abdominis

Things to keep in mind: 

– Make sure you’re not making any fast jerking movements. 

– Keep your lower back in contact with the ground throughout the exercise. 

– Avoid pulling your head while pulling yourself up. You might end up getting severe cervical pain if you do that. 

– Stop doing this weight gain exercise if you feel any discomfort in your lower back. It can result in serious back problems.

9. Deadlift

While it’s a great way to improve your posture, doing deadlifts will also increase your overall muscle mass. You will be able to tone and build leg muscles as well. You can do them with dumbbells, kettlebells or a barbell.

How to do it: 

– Stand with your midfoot under the barbell. 

– Bend over and grab it with your hands while your hands are shoulder-width apart.

– Bend your knees until your shin touches the bar. Lift your chest up and straighten your lower back. 

– Take a deep breath and stand up with the weight. Bring the weight at the top and hold the position for a second with your hips and knees locked. 

– Return the weights to the floor while moving your hips back and bending your legs. 

– Rest for a second and repeat. 

Target muscles: Hamstrings, Glutes, Hips, Core

Things to keep in mind: 

– If you’re a pro at lifting heavy weights, make sure you wear a support belt to avoid any lower back injury and muscle spasm.

– Do NOT bend your back in a curve as it can lead to serious back injuries. 

– Make sure you warm-up for 15-20 minutes before beginning this weight gain workout.

10. Banded Side Steps

If you’re looking for ways to increase the weight specifically around your hips, then this exercise is perfect for you. From side-lying leg lifts to hip drops, there are several exercises you can do to improve your hip abductor strength, and doing side steps with a resistance band is the most effective one.

How to do it: 

– Place the resistance band around your calves. 

– Stand with your feet under your hips and squat down in a semi-seated position while keeping your shoulders back. 

– Step out to the side, pushing your heel against the band. 

– Bring the other foot in so that both your feet are once again hip-width apart. 

– Repeat. 

Target muscles: Hips, Glutes, and Core

Things to keep in mind: 

– In your half-squat position, keep your knees aligned over the middle of your foot. This ensures you are targeting the right muscles. 

– Avoid swaying or bouncing during the movement as it will take the focus away from the target muscles. 

– If you feel stress or pain in your lower back while doing this exercise to gain weight at home, stop right there because you’re doing it wrong.

Besides performing these exercises to gain weight, you have to make sure that you eat right and take in reasonable and regular amounts of healthy fats and protein. ‘Coz, in the end, it’s all about loving your body!

Featured Image: Pexels

Best Exercises To Up Your Gym Game, Even At Home


1. Resistance Band Exercises: Get set to blast your body with a full-blown workout anytime, anywhere with resistance bands! Check out these resistance band exercises to do now. 

2. Best Dumbbell Exercises: Getting fitter is really simple, and with equipment that’s so versatile it becomes a lot easier to reach your goals. Check out these dumbbell exercises that are effective at building strength. 

3. Body Conditioning Exercises: These exercises target your whole body by challenging different muscles at once to achieve a killer physique! Check out somebody conditioning exercises. 

4. Benefits of Pilates Workout : Ready to get leaner? Try Pilates! Read all you need to know about it, including the health benefits of Pilates, right here. 

5. Exercises for back pain: Exercise cannot be excluded from your daily routine if you need to put your spine to normal and release yourself from back pain. A proper exercise routine made for an individual can be effective only through controlled and progressive programming. Through a proper exercise program, one can reap benefits such as strengthening the muscle, reducing the pressure around the spine. Read in detail here.

6. Best Exercise During Periods– While working out may not be even an option for you during your period days, we have curated 8 easy to do exercises that can help you feel a little better & pain-free.

7. Health Benefits of Skipping : Can’t go to the gym & looking for ways to stay healthy? Here are some of the health benefits of skipping that you might just want to know right now!

Also Read – 

Best Protein Powders For Women

Weight Gain Tips in Hindi

Shoulder Workouts


11 Aug 2020
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