Weight gain exercise is an important factor in your weight gain journey. It’s essential to recognize that not everyone is looking to shed pounds; some individuals strive to gain weight for various reasons, such as improving athletic performance, building muscle mass, or addressing health concerns. Just like with weight loss, achieving weight gain requires a balanced and well-planned approach to do it healthily.
How Does Weight Gain Exercise Help in Healthy Weight Gain?
While diet is an important factor in weight gain, exercise also plays a vital role in achieving healthy weight gain and maximizing the benefits of excess calories. Regular exercise, especially strength training and resistance exercises, helps to stimulate muscle growth and development. Building lean muscle mass not only contributes to weight gain but also enhances strength, endurance, and overall physical performance.
In addition to strength training, cardiovascular exercises can be incorporated into the workout routine to improve cardiovascular health and boost appetite.
Best Weight Gain Exercises
In this blog, we will explore weight gain exercises that are particularly effective for weight gain.
Here we are going to discuss 29 best weight gain exercises along with instructions on how to perform them:
Squats
Lower your body by bending your knees and pushing your hips back.
Keep your chest up and back straight.
Rise back to the starting position by pushing through your heels.
Deadlifts
Stand with feet hip-width apart and a barbell in front of you.
Bend at the hips and knees to grip the barbell with an overhand grip.
Keep your back straight and lift the barbell by extending your hips and knees.
Lower the barbell back to the floor with controlled movement.
Bench Press
Lie on a flat bench with your feet flat on the floor.
Grip the barbell slightly wider than shoulder-width apart.
Lower the barbell to your chest with control.
Press the barbell back up to the starting position.
Pull-Ups
Hang from a pull-up bar with your palms facing away.
Pull your body up until your chin is above the bar.
Lower your body back down with control.
Bent-Over Rows
Hold a barbell with an overhand grip and bend at the hips.
Keep your back flat and pull the barbell up towards your abdomen.
Lower the barbell back down with control.
Shoulder Press
Sit on a bench with back support and hold dumbbells at shoulder height.
Press the dumbbells overhead until your arms are fully extended.
Lower the dumbbells back to shoulder height with control.
Dips
Use parallel bars or dip stations and support your body weight with straight arms.
Lower your body by bending your elbows until your shoulders are below your elbows.
Press your body back up to the starting position.
Barbell Curls
Stand with feet shoulder-width apart and hold a barbell with an underhand grip.
Curl the barbell up towards your shoulders.
Lower the barbell back down with control.
Lunges
Stand with feet together and take a step forward with one leg.
Lower your body until both knees are bent at a 90-degree angle.
Push back up to the starting position and repeat on the other leg.
Leg Press
Sit on a leg press machine with your feet shoulder-width apart on the platform.
Push the platform away by extending your legs.
Lower the platform back down with control.
Romanian Deadlifts
Stand with feet hip-width apart and hold a barbell in front of your thighs.
Hinge at the hips and lower the barbell towards the floor while keeping
your back straight.
Squeeze your glutes to return to the starting position.
Incline Bench Press
Lie on an incline bench with a slight angle, holding dumbbells at shoulder height.
Press the dumbbells up and together until your arms are fully extended.
Lower the dumbbells back to shoulder height with control.
Push-Ups
Start in a plank position with hands shoulder-width apart.
Lower your body by bending your elbows until your chest touches the floor.
Push your body back up to the plank position.
Barbell Hip Thrusts
Sit on the floor with your upper back against a bench and a barbell across your hips.
Thrust your hips upwards until your body forms a straight line.
Lower your hips back down with control.
Cable Rows
Sit at a cable machine with a straight bar attachment.
Hold the bar with an overhand grip and pull it towards your abdomen.
Extend your arms back out with control.
Hammer Curls
Stand with feet shoulder-width apart and hold dumbbells by your sides with palms facing in.
Curl the dumbbells up towards your shoulders.
Lower the dumbbells back down with control.
Calf Raises
Stand on the edge of a step or raised platform with your heels hanging off the edge.
Rise onto your toes and then lower your heels back down with control.
Tricep Dips
Sit on a bench with your hands on the edge, fingers facing forward.
Slide your hips off the bench and lower your body until your elbows are bent at a 90-degree angle.
Push your body back up to the starting position.
Russian Twists
Sit on the floor with your knees bent and feet lifted off the ground.
Hold a weight or medicine ball and twist your torso to the right, then to the left.
Leg Extensions
Sit on a leg extension machine and hook your feet under the padded bar.
Extend your legs to lift the padded bar.
Lower the padded bar back down with control.
Dumbbell Flyes
Lie on a flat bench with a dumbbell in each hand, arms extended above your chest.
Lower the dumbbells out to the sides in a wide arc.
Bring the dumbbells back up to the starting position.
Seated Rows
Sit at a cable machine with a V-bar attachment.
Hold the V-bar with palms facing each other and pull it towards your abdomen.
Extend your arms back out with control.
Reverse Flyes
Stand with feet shoulder-width apart and hold dumbbells by your sides.
Hinge at the hips and lower your chest towards the floor while keeping your back straight.
Raise the dumbbells out to the sides until they are parallel to the
floor.
Side Lateral Raises
Stand with feet shoulder-width apart and hold dumbbells by your sides.
Raise the dumbbells out to the sides until they are shoulder height.
Lower the dumbbells back down with control.
Barbell Shrugs
Stand with feet shoulder-width apart and hold a barbell in front of your thighs.
Shrug your shoulders up towards your ears.
Lower your shoulders back down with control.
Wrist Curls
Sit on a bench with a dumbbell in each hand, palms facing up.
Curl the dumbbells up towards your wrists.
Lower the dumbbells back down with control.
Bent-Over Rear Delt Raises
Stand with feet shoulder-width apart and hold dumbbells by your sides.
Bend at the hips and lower your chest towards the floor while keeping your back straight.
Raise the dumbbells out to the sides, squeezing your shoulder blades together.
Incline Dumbbell Curl
Lie on an inclined bench with a slight angle, holding dumbbells at your sides.
Curl the dumbbells up towards your shoulders.
Lower the dumbbells back down with control.
Seated Dumbbell Press
Sit on a bench with back support and hold dumbbells at shoulder height.
Press the dumbbells overhead until your arms are fully extended.
Importance of a Balanced Approach to Weight Gain
Healthily gaining weight is about more than just increasing calorie intake and
indulging in unhealthy foods. A balanced approach to weight gain just like weight gain exercise is important to ensure that the weight gained is primarily in the form of lean muscle mass rather than excessive fat. A well-balanced diet that provides essential nutrients, including protein, carbohydrates, healthy fats, vitamins, and minerals, is the foundation of healthy weight gain.
Crash diets, excessive consumption of processed foods, or relying solely on high-calorie junk foods may lead to rapid weight gain but can also lead to health complications, such as nutrient deficiencies and cardiovascular problems. Striking the right balance between calorie surplus and nutrient-dense foods is essential to support muscle growth, promote overall well-being, and minimize adverse health effects.
Research also has shown that exercise leads to a healthy life, increases life span, and can decrease the risk of 40 chronic diseases. So, keep up the pace and make a routine of these exercises to remain healthy and fit.
So, here we gave a solution to your weight gain exercise problem and made a list of 29 best weight gain exercises to gain weight healthily.
Keep following these in a routine and you will get the best results.
Learn more about
Thanks for sharing. I read many of your blog posts, cool, your blog is very good.