Top 10 Exercise to gain weight:- Men & Women

A lot of folks think exercise is just about shedding pounds. But when matched with the right diet for your body type, the proper exercises can help spread fat evenly, while building muscle and lean mass. This doesn’t just improve how you look, it also amps up overall body strength. Here, we’ll go through some Exercise to gain weight, so you can sculpt the body you’re aiming for.

Exercise to gain weight:-

Even though men and women have different muscle mass distribution and body compositions, the exercises for gaining weight are quite similar for both. These exercises are simple to do and can be easily carried out at home. Let’s dive into each of them without further delay:

Women typically have smaller muscles in their shoulders, back, and biceps compared to men. That’s why doing pull-ups can help strengthen these areas effectively.

Steps for Pull-Ups:-

 Exercise to gain weight
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  1. Grip the pull-up bar with your palms facing away, and hands in line with your shoulders.
  2. Pull yourself up until your chin clears the bar and your feet are off the ground.
  3. Lower yourself until your arms are fully extended and your feet touch the ground.

Muscles Targeted: Lats (back), biceps, forearms, trapezius (upper back), deltoids (shoulders).

Steps for Push-ups:-

Exercise to gain weight
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Push-ups are a fantastic way to develop your chest muscles and build upper-body strength. They’re a perfect equipment-free exercise for gaining weight.

  1. Lie face down on the ground.
  2. Position your hands slightly wider than shoulder-width apart.
  3. Push yourself up slowly until your arms are straight, then lower your chest to the ground.
  4. Pause briefly and then push yourself back up.

Targeted Muscles: Chest (pectorals), Shoulders (deltoids), Core, Triceps

Steps for Squats:-

Exercise to gain weight
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Squats are a great way to gain weight and work wonders on the biceps, quadriceps, and lower body strength. They’re particularly effective for adding weight to the hips. Once you’ve mastered the basic technique, you can introduce weights to challenge yourself further.

  1. Stand straight with your feet hip-width apart.
  2. Keep your arms straight or join your palms in front of your chest.
  3. Gently bend your knees while maintaining a tight body.
  4. Take a deep breath, engage your core, and lower your hips until your thighs are parallel to the ground.
  5. Keep your body weight on your heels throughout the exercise.
  6. Push yourself back up and repeat.

Muscles Targeted: Hamstrings, glutes, outer thighs, core muscles, quadriceps (thigh muscles).

Steps for Lunges:-

Exercise to gain weight
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Women often find it challenging to add weight to their leg muscles as they tend to be smaller and more delicate. Lunges, however, are an effective home exercise tailored to aid in this. They’re great for toning and strengthening muscles in the hips and legs.

  1. Stand upright with feet hip-width apart.
  2. Inhale deeply, then step forward with your left leg, bending both knees until your right leg is perpendicular to the ground.
  3. Push back to the starting position, focusing on pushing through your heels.
  4. Repeat on both sides.

Muscles Targeted: Hamstrings, quadriceps, buttocks, glutes, and core muscles.

Steps for Bench Press:-

Exercise to gain weight
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The bench press is an effective exercise for increasing weight when incorporating weights into pull-ups isn’t possible. It mainly targets the pectoral muscles and aids in developing stronger biceps.

  1. Lie on a bench, facing up, and grip the barbell.
  2. Extend your arms to lift the barbell.
  3. Lower the barbell toward your chest or back to the rack, maintaining a 90-degree angle with your arms.
  4. Repeat based on your comfort level.

Muscles Targeted: Upper back, chest, front shoulder muscles, triceps.

Steps for overhead press:-

Exercise to gain weight
Pic Credit: Freepik

This exercise focuses on the pectoral muscles and can be done using dumbbells, barbells, or simply your body weight. It’s beneficial for improving posture and strengthening the back muscles.

  1. Position your shoulders wide apart and grip the bar or dumbbells.
  2. Slowly lift the bar toward your chest or shoulders.
  3. Inhale deeply and press the bar over your head until your arms are fully extended, maintaining firm elbows.
  4. Lower the bar gradually back to your shoulders.
  5. Repeat according to your comfort level.

Muscles Targeted: Upper back, triceps, deltoids.

Steps for Crunchy Frogs:-

Exercise to gain weight

This home workout is designed to help you gain weight by targeting your leg and abdominal muscles. It’s effective for enhancing body posture and balance.

  1. Sit back at a 45-degree angle, engaging your core muscles.
  2. Extend your legs forward and stretch your arms out to the sides, forming a ‘T’ shape with your shoulders.
  3. Maintain a firm body with a flat back. Engage your core muscles to pull your knees toward your chest.
  4. Simultaneously, wrap your arms around the outside of your legs and touch your knees.
  5. Extend your legs out to repeat the movement.

Targeted Muscles: Abdominal muscles and obliques.

Steps for Deadlift:-

Exercise to gain weight
Pic Credit: Freepik

This workout can be performed at home or in a gym using kettlebells, dumbbells, or barbells. It’s excellent for building muscle mass, refining posture, and sculpting leg muscles.

Steps for Deadlift:

  1. Stand with shoulders and feet apart.
  2. Grasp the bar while maintaining a forward gaze.
  3. Keep your back straight as you lift the bar toward your thighs and then up to hip level.
  4. Gradually bend your hips to lower the bar back to the ground.
  5. Repeat at your own pace.

Muscles Targeted: Hamstrings, core, and glutes.

Steps for Bent Over Rows:-

Exercise to gain weight

This exercise is fantastic for beginners looking to add strength to their arms and back. Once you’ve mastered it, incorporating deadlifts into your routine can be a great next step.

Steps for Bent Over Rows:

  1. Grab a barbell and slightly bend your knees while leaning forward at the waist, ensuring your back stays straight.
  2. Maintain a stable torso and pull the barbell toward your body.
  3. As you lift, engage the muscles in your back and hold the position briefly.
  4. Keep your elbows close to your body and use your forearms to raise the bar.
  5. Lower the barbell to the starting position and repeat at your own pace.

Targeted Muscles: Biceps, shoulders, forearms, mid-back, and lats.

Steps for Barbell Curls:-

Exercise to gain weight

This workout is great for strengthening your arms and enhancing upper body muscle mass.

  1. Stand tall, chest up, and engage your core. Hold the barbell with hands outside your hips.
  2. Lift the barbell until you feel your biceps engaged.
  3. Pull the barbell up to your shoulder, squeezing your biceps briefly.
  4. Lower the bar while keeping tension on your biceps.

Muscles Targeted: Biceps and forearms.

Which Exercises Should One Avoid

If you’re using these exercises to gain weight, consider scaling back on cardio and aerobic workouts. While these exercises tone muscles and burn fat, moderation is key for achieving your desired muscle definition.

Being underweight is just as concerning as being obese. If you’re facing this issue, practicing these exercises can help you bulk up. However, it’s vital to consult a certified trainer to determine exercises that suit your body for weight gain. Their guidance ensures you follow a suitable regimen tailored to your needs.

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