Top 10 Effective Exercises to Gain Weight in a Healthy Way

Most of us look for ways to either gain weight or lose weight. Both weight gain and weight loss can be challenging. However, certain exercises to gain weight can ease the process. Some of us who are happy with our weight also look for ways or lifestyle choices to maintain weight.

Need for Weight Gain

Listen to your body. If you are underweight, then you need to gain weight to allow the body to function normally. Being underweight will expose you to several adverse health conditions, such as malnutrition and a weakened immune system, and can even lead to developmental delays that can be problematic.

Some individuals are lean yet healthy. But if being of a certain weight poses issues, it is advised to look for ways to gain weight.

Exercises to Gain Weight

A lot of people think exercising will only make them lose weight instead of making them gain weight. Well, this stands as a myth. Exercising is crucial while gaining, losing, or maintaining one’s weight. Indulging in the right form of exercising will regulate the distribution and usage of your calories; it helps burn fat in the body, which is necessary for enhancing the formation of new muscle mass.

It is not just about gaining weight but gaining weight in a healthy manner. It is not just about adding calories to your system but building a proper physique. Mindless eating to just add calories to your body will do more harm than good. In the process of weight gain, we do not want to give rise to obesity ¹or other similar issues. Hence, one must follow the right method to gain weight. And this also means doing the right exercise.

Here are ten effective exercises to gain weight that will not harm your body.

1. Squats

The squat is a lower body exercise known to help weight gain if done appropriately. Squat helps you strengthen your lower body muscles. It helps improve your core strength and your posture. It also helps in toning your body. It is a wonderful exercise that can be performed by a beginner too. It helps improve your core strength and your posture.

How to Do Squats?

a. Stand upright with your legs hip-width apart.

b. Extend your arms parallel to the ground, or you could also cross-fold your hands on your shoulders.

c. Tighten your glutes, and lower your butt and knee as you would sit on a chair.

d. Hold this posture for 10 to 20 seconds and slowly return to your normal position.

e. Keep your breathing normal. Inhale and exhale normally. Exhale as you go up.

Repeat this exercise at least five times daily to see a positive impact.

2. Push Ups

Push-ups are one of the most effective exercises to gain weight. It benefits the body in several ways. Firstly, it helps burn calories, putting the body in a state of wanting more. It improves both posture and flexibility of the body. Like any other exercise to gain weight, this also enhances blood circulation, giving you an after-workout glow. It also can improve your body’s balance. It further strengthens the body increases muscle size and aids in healthy weight gain.

How Do You Do Push-Ups?

If you are a beginner, start with a wall push-up that will prepare you to do normal push-ups.

a. Get down on all your fours.

b. Lie down on the ground with your face facing downwards.

c. Gently lift yourself up with the help of your palms. Let your arms not be more than shoulder-width apart.

d. Keep your legs straight.

e. Slowly push yourself up until your arms are fully extended.

f. Slowly push your body back again until your chest almost touches the floor back.

Keep repeating this process 5 to 10 times and keep increasing the frequency gradually with time. Remember, no matter how much you exercise, taking a nutritious meal with it is crucial to have any positive effect. Exercise without nutrition is not worth it at all.

3. Pull Up Bars

Pull-ups are also one of the most effective exercises to gain weight. Pull Ups strengthen your back muscles, arm, and shoulder muscles. They further improve your grip strength. Add a pull-up bar to your workout routine and healthily gain weight.

How to Do Pull-Ups?

a. Stand directly under a pull-up bar and hold the bar with your palms.

b. Let your arms be nothing more than shoulder-width apart.

c. Inhale and exhale normally.

d. Now gently pull yourself up. Let your feet be in the air.

e. Engage your entire body strength.

f. Now gently pull yourself back down again.

Try and pull yourself up until your chin reaches the pull-up bar. Repeat this exercise to gain weight faster and in a much healthier way.

4. Lunges

There are many exercises to gain weight and lunges are popular among them. Lunges help improve your overall physique and further improve your stability and mobility. Mobility refers to your ability to move your body freely. This is a leg-strengthening exercise that is beneficial in increasing your lean mass. Lunges focus on your glutes and hamstrings. They are also very effective in reducing thigh fat and focusing on your thigh muscles.

How to Make Lunges?

a. Get down on your knees and extend one of your legs forward.

b. The extended leg should make a 90-degree to the ground.

c. Now gently push your hip forward.

d. Make sure your knees do not go beyond your toes.

e. Breathe normally.

Alternate between both legs and do this for at least 30 seconds on each side.

5. Bench Press

Bench presses are one of the most productive exercises to gain weight. Bench press helps tone the upper body. It focuses on your shoulder muscles, arm, and your chest muscles. Like other exercises mentioned above, it helps increase weight, endurance, and overall strength.

How to Do Bench Press?

a. Lie down under the bench press.

b. Take a grip on the bar.

c. Gently lift the bar and bring it back to the bench or closer to your chest muscles.

d. Repeat this process at least five times. However, if you are a beginner, do it as often as you are comfortable.

Do not force yourself to do any of these exercises to gain weight. Take them slowly and gradually. Do not shock your body with sudden strain or tension, as it might harm your body.

6. Deadlift

In the list of exercises to gain weight fast, the deadlift tops the list. It is an effective method that not only helps you gain weight but also helps you improve your overall body strength. It reduces your lower back pain, boosts your metabolism², and enhances your core strength. There are many variations to the exercise.

7. Crunches

You cannot escape this wonderful exercise when you are looking for exercises to gain weight. Crunches are known to increase lean mass. It is usually used by those who plan to build abs as this helps build muscle mass. It is essential to exercise correctly to avail of these benefits. Crunches are a good exercise for your core muscles and your obliques.

How to Do Crunches?

a. For the starting position, lie down on your exercising mat.

b. Fold your knees so that your foot is directly on the floor.

c. Bring your arms to your chest, and cross them over.

d. Slowly lift your upper body and go back to the normal position.

Breathe naturally during the exercise. Kindly follow the steps carefully to prevent any kind of injuries. A neck injury can be common if not done appropriately.

8. Dumbbell Overhead Press

This amazing exercise strengthens your tricep, trapezius³, and shoulder muscles. This is known to increase weight by increasing your muscle mass. If you perform the exercise while standing, it strengthens your lower back, core muscles, and your abdominal muscles.

How to Do Dumbbell Overhead Press?

a. Stand straight and hold a dumbbell of good weight in your hands.

b. Simply inhale and lift your dumbbell up and bring it back to its normal position.

Repeat this at least five times to take the maximum of its benefits.

9. Plank

One can also look at plank as one of the most effective exercises to gain weight. This is known to strengthen your core muscle and improve your stamina and overall strength. It is essential that you are in the right position to avoid any complications.

How to Do a Plank?

a. Lie down on your mat with your face facing downwards.

b. Bring your arms directly under your shoulder and lift yourself up.

c. Keep your legs straight.

Hold this position for 10 seconds as a beginner and increase this time through your progress in the exercise.

10. Triceps Dips

Another of the many exercises to gain weight is triceps dips which are known to increase your metabolism. This effective exercise can also enhance your stamina. It works on your upper body and can benefit your body if done appropriately.

How to Do Triceps Dips?

a. Start by sitting on the edge of a chair or a bench and hold the edge of the chair. Make sure your feet are hip-width apart and are touching the floor or ground.

b. Push your palm against the chair and slowly bring yourself down in the same position.

c. Slide forward and come just right in front of the edge.

d. Make sure your elbows are bent somewhere between 45 to 90 degrees.

e. Slowly push yourself back again into the normal position.

We have seen ten different exercises to gain weight. However, one must be very careful while performing these exercises. The postures must be in the proper form, and as mentioned earlier, one must not rush and strain their muscles but take it slowly. Increase your strength gradually. You may not see the effects of it in a week but do not give up. Weight gain is a tedious process. It requires persistence, commitment, and perseverance.

Exercises to gain weight must be backed with appropriate lifestyle choices, including your diet. Let’s look at what diet will help improve your lean muscle mass.

Diet for Weight Gain

A healthy diet plan is essential to gaining weight. Exercises to gain weight must be done only when you nourish your body well enough. While we speak of nourishing our body or weight gain, we have often heard about high-calorie foods, protein-rich foods, whole foods, and so on. These foods must be included in the diet as they help build body mass.

Suppose you are performing several exercises to gain weight regularly but do not consume sufficient protein. In that case, your body will fail to build muscle due to a lack of available nutrition. Protein is extremely vital for weight gain. Protein is known as the building block of your muscle. Eating enough protein can help build those lean muscles.

Meats such as fish, lobster, oysters, lamb, and chicken are great protein sources. Egg, too, is an excellent source of protein. An average egg has about 6 grams of protein. It is always best advised to consume an egg when it is boiled, as a boiled egg can retain a lot more nutrition than when one fries or makes an omelet.

There are many vegetarian options too that are abundant in protein. Paneer, pulses, soy chunks, chickpeas, and sesame seeds are excellent protein sources. Nuts, such as peanuts, walnuts, almonds, and cashew nuts, are also high in protein. You can munch a handful of them throughout the day.

Consuming foods high in calories is also essential to gaining weight. Calories are nothing but units of energy. The amount of calories needed for your body depends on your age, current body mass, lifestyle, sex, and other similar factors. On average, a woman needs 2000 calories per day, and a man needs 2500 calories per day. To gain weight, you must consume more calories than you spend in a day.

Most weight lifters or those planning to gain weight consume a high-calorie diet. However, it is best advised to consult a nutritionist before making any changes to your diet.

However, here are some high-calorie foods that you must know about. Rice, potatoes, whole grains, milk, nuts, fish, dried fruits, eggs, and so on.

Medical Risks During Exercises

An injury during workouts is bound to happen. Even if you have been exercising for years now, it is unavoidable. It can, however, be reduced if one exercise correctly. So do take precautions before doing a particular exercise. Here is a list of common workout injuries that are bound to happen.

1. Shin Splint

Excess stress ⁴on the shin bone can cause pain in that region, making it uncomfortable. It happens when your muscles, tendons, or bones are overworked or overused. Hence, do not put excess pressure on one part of your body. In addition, do not strain your muscles or any body part suddenly. This is why warm-ups are important. They prepare your body for the upcoming strain. However, despite the warm-up too, you must not strain your muscles extensively.

2. Shoulder Injuries

There are chances of muscle tear, bone fracture, or dislocation of your bone during your exercise. Your shoulders are the most mobile joints in the body and hence are more vulnerable to injuries. Be very gentle and careful during your upper body exercises.

3. Knee Injuries

Most of our exercises to gain weight involves the usage of our knees. Bending your knee excessively or not doing certain exercises on an exercise mat can lead to knee injuries. They are also caused if the excess strain is applied to the knee.

4. Neck injuries

Poor posture during exercise might cause neck pain or other neck injuries that can be harmful. This is just like the injuries mentioned above are caused when your muscles undergo excess stress.

These injuries can easily be avoided if we pay attention to the right way of doing exercises. Most exercises come with certain precautions that are critical to follow. If you have an instructor, then all is well and good, but if you plan to exercise at home, then it is best advised to research sufficiently about an exercise before teaching or performing it.

Prepare a weight gain diet following your body type and needs. One can easily gain weight in a healthy way by following some of these exercises to gain weight. Make sure they are backed with healthy meals. Consult a professional to avoid any complications in the diet.

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Last Updated on July 24, 2024 by Sathi Chakraborty, MSc Biology