11 Exercise For Weight Gain That You Can Do at Home

Exercise For Weight Gain:

1. Squats.
2. Push Ups.
3. Lunges.
4. Tricep Dips.
5. Pull Ups.
6. Overhead Press.
7. Bench Press.
8. Crunches.
9. Deadlift
10. Banded Side Steps
11. Shoulder bridge

While almost everyone these days is focused on losing weight, some individuals exercise to gain weight. They want to appear fuller and be a better version of themselves, not simply add a few lbs. However, although losing weight is challenging, gaining weight is even more difficult.

While exercise might help you lose weight, there are other routines that can help you gain weight. To make things simpler, we’ve developed a list of 11 workouts that should be included in every weight-gain plan.

Different Exercises for weight gain are:

1. Squats

Squats are one of the most fundamental lower-body exercises for toning and strengthening the legs, and they’re regularly utilized in weight-gain programs. Once you’ve mastered the fundamental squat technique, you may go to more difficult versions by increasing weights.

How to Go About It:

• To begin, stand tall with your back straight and your feet slightly wider than hip-width apart. Maintain a straight stance with your arms out in front of you.
• Instead of just bending your knees, squeeze your glutes and slide your buttocks backward.
• Begin by taking a deep breath, engaging your core, and bending your knees while pushing your butt out.
• Sit with your heels supporting your weight. Lower your hip joints till they are equal to or lower than your knees. Because a full squat is just that.
• Hold this position with your hands for three seconds.
• Exhale and start standing up, maintaining your weight on your heels.
• Repeat.

2. Push-Ups

If you’re just starting out, push-ups are a great starting point. It is one of the most important exercises to gain weight when it comes to strengthening the upper body. Above all, push-ups help you develop muscle in your arms and shoulders.

How to Go About It:

• Lie face down on the ground.
• Hands should be slightly wider than shoulders.
• Slowly push yourself up until your arms are fully extended.
• Lower yourself till your chest is practically touching the floor.
• After a little pause, push yourself back up.

3. Lunges

Lunges, like squats, help to build and tone your leg and hip muscles. It’s one of the most efficient methods of gaining weight. To make the exercise more difficult, you might add weights or try other lunge variants.

How to Go About It:

• While standing up straight, flex your abdominal muscles.
• Make a significant move forward.
• Reduce your body weight until your shins are vertical and your thighs are parallel to the floor.
• Return to your starting posture by pushing your heel back.
• Rep with the other leg.

4. Tricep Dips

Tricep Dips are another easy arm and back exercise you can do at home to build weight. Dips, if done properly, may help you increase muscle mass in your upper body. This training may also help you build strength for other exercises like the bench press.

How to Go About It:

• Sit at the edge of the chair or bench and grab the edges with your hands.
• Get out of your seat and place your hips on the floor.
• Maintain the stance by pressing your palms together.
• Return to your previous sitting position gradually.
• Do 3 to 4 reps or as per your comfort level.

5. Pull-Ups

Pull-ups, especially with weights, are a great way to build up your muscles. If you’re new to pull-ups, start with simple pull-ups and work your way up to weighted pull-ups as your strength develops. If you’re doing this weight gain routine at home, you may utilise a pull-up bar.

How to Go About It:

• Grab the pull-up bar with both hands, palms facing away from you and arms shoulder-width apart.
• Pull yourself up until your feet are no longer touching the ground, then continue until your chin is clear of the bar.
• Lower yourself slowly until your arms are straight again.
• Repeat.

Other Exercise for weight gain are:

6. Overhead Press

Overhead presses will help you grow muscle mass throughout your body. This exercise will not only help you improve your posture, but it will also help you build strong back muscles.

How to Go About It:

• Squat and grasp the weight bar with your hands shoulder-width apart.
• Slowly raise the bar to your chest or shoulders.
• Take a big breath in and exhale it above your head until your arms are completely extended. Maintain your elbows locked.
• Lower the bar slowly to your shoulders.
• Perform 3 repetitions or as many as you feel comfortable with. You may also perform this workout using dumbbells.

7. Bench Press

The bench press is a great way to build up your chest muscles. However, as with any other workout, it is vital to carry out this weight-gain plan correctly.

How to Go About It:

• Begin by lying on the bench with your hands on the bar.
• Warm-up with simply the bar and no weights at first, then gradually add weights.
• Hold the bar again and lock your elbows out before lowering it to your chest.
• Lift the bar above your chest, arms fully extended, and take a deep breath.
• Return the bar to its starting position and repeat.

8. Crunches

You’re probably thinking crunches help you reduce belly fat, and you’re correct. But first, let me tell you something you’re not aware of! Crunches may also help you build core strength and lean muscle mass, which will result in a more pleasing stomach.

How to Go About It:

• Lie down on a carpet or your yoga mat with your knees bent and your feet flat on the floor.
• Inhale deeply while crossing your arms over your chest and squeezing your abs.
• Exhale and raise your upper body while keeping your head and neck relaxed.
• Inhale to return to the starting position.
• Repeat.

9. Deadlift

Deadlifts are an excellent way to improve your posture while also boosting your overall muscle mass. You’ll be able to tone and build your leg muscles as well. You may use dumbbells, kettlebells, or a barbell.

How to Go About It:

• Place your midfoot beneath the barbell.
• Bend down and grip it with your hands shoulder-width apart.
• Kneel till your shin makes contact with the bar. Raise your chest and straighten your spine.
• Take a deep breath and push yourself up to your feet. Bring your weight to the top and hold the position for a second with your hips and knees locked.
• Bend your legs and slide your hips back to return the weights to the floor.
• Rest for a second before repeating.

10. Banded Side Steps

This exercise is perfect if you’re looking for a way to gain weight, particularly around your hips. There are several exercises you may do to improve your hip abductor strength, ranging from side-lying leg lifts to hip drops, but performing side steps with a resistance band is the most effective.

How to do it:

• Wrap the resistance band around your calves and tighten it.
• Squat down in a semi-seated posture, keeping your shoulders back and your feet beneath your hips.
• As you take a stride to the side, rest your heel on the band.
• Bring the other foot in until your feet are hip-width apart once again.
• Repeat.

11. Shoulder bridge

• Lie face up, knees bent, and feet hip-width apart.
• Lift your spine and hips by placing your arms at your sides. Your head, feet, arms, and shoulders should be the only things on the floor.
• Raise one leg while maintaining your core firm.
• Slowly lower your leg, then pull it back up.
• Do 10 repetitions on each leg, then drop your spine back to the floor.

Tips for Gaining Weight:

• Once your body has accustomed to these activities, shorten your rest periods and add diversity.
• Remember to consume adequate pre-and post-workout meals to aid in recovery.
• Allow adequate time for rest to allow for optimum recuperation, muscular growth, and weight gain.

Keep an eye on your manner of living:

Be Practical: Establish a reasonable objective for your weight-gain quest.
Sleep Quality: Aim for 7-8 hours of calm and pleasant sleep. A good night’s sleep promotes muscular healing and elevates your mood.
Reduce Stress: Cortisol is the major cause of your stress and negative mood. To calm your whole body, try stress management strategies such as deep breathing, meditation, or deep tissue massage.
Avoid Bad Behaviors: Avoid harmful habits such as drinking and smoking.

What exercises should you avoid?

Aerobic and cardiac workouts should be avoided if you want to acquire weight. These are designed to burn fat and tone muscles rather than build you up.

You don’t have to avoid them completely. You can tone your muscles by doing these workouts in moderation. This will aid in the development of definition, allowing you to create the desired appearance.