Top Weight Gain Exercises you Should do Right Now

Everyone thinks losing weight is enigmatic, but gaining weight is far tougher. Weight gain exercises and techniques can definitely help you increase your weight and make you feel confident. Regular exercise, a healthy lifestyle, and a nutritious diet are important to succeed in the weight gain journey. So, do you also want to gain weight and become a better version of yourself? Then, you have arrived at the right platform. Let’s explore some awesome workouts for weight gain.

How Exercises Help to Gain Weight?

Being underweight has many health issues and makes you feel unconfident. Exercise helps you healthily gain weight rather than gaining just fat. It helps you burn all the fat, develop your muscles, and look healthy. Whether you’re a male or a female, you can pull off some easy weight-gain exercises. Moreover, irrespective of whether you perform these exercises in the gym, in a park, or at your home, it does not really matter. Your goal is to stay consistent and dedicated towards your weight gain goal.

Top Weight Gain Exercises

Here, we are going to explore the top 12 best exercises for weight gain that anyone can follow at their comfort place:

1. Squats

  • Stand with your feet and shoulder-width apart and toes slightly turned out for balance.
  • Keep your chest up and back straight throughout the squat motion. Begin the squat by bending your hips and knees simultaneously.
  • Aim your body lower until your thighs are parallel to the ground, then ensure your knees track over your toes and your weight is on your heels, not your toes.
  • Push through your heels to stand back up, extending your hips and knees. And exhale as you rise.
  • A typical starting point is 3 sets of 10-12 reps. Afterward, you can increase the resistance by adding weights, such as dumbbells, to challenge your muscles further.

squats weight gain exercise


2. Lunges

  • Stand with your feet together by keeping your back straight and shoulders relaxed.
  • Step forward with one leg, ensuring your knee forms a 90-degree angle.
  • Lower your back knee toward the ground, keeping it above or lightly touching the floor.
  • Keep your upper body upright and push through your front heel to rise back up, bringing your feet together.
  • For each repetition, alternate your leg.

lunges weight gain exercise


3. Push-ups

  • Begin in a plank position with hands under the shoulders.
  • Bend elbows, lowering chest close to the ground. Go as low as possible while maintaining a straight body.
  • Push back up, extending arms fully.

You can do multiple reps for a complete push-up workout.

push up

4. Tricep Dips

  • Locate parallel bars or a stable surface, like a bench or two sturdy chairs, to perform tricep dips.
  • Place your hands on the bars or the edges of the chosen surface, shoulder-width apart, with your palms facing down.
  • Extend your legs before you, keeping your feet flat on the ground or crossing your ankles for added difficulty.
  • Lower your body until your upper arms parallel the floor or your elbows form 90-degree angles.
  • Press through your palms to straighten your arms and return to the starting position. Exhale as you push up.

Perform the desired repetitions, typically 3 sets of 10-15 reps.

tricep dips scaled


5. Pull Ups

  • Grab the overhead bar with palms facing away, slightly wider than shoulder-width.
  • Then, hang from the bar with arms extended and a straight body.
  • Activate your back and core muscles, pulling your shoulder blades down and together.
  • Use back and arm strength to pull your chest toward the bar, keeping elbows close.
  • Lower your body with control, extending your arms fully.

pull up

6. Dumbbell Overhead Press

  • First, stand with your feet shoulder-width apart and hold a dumbbell in each hand with palms facing forward and bent elbows.
  • Press the dumbbells upward until your arms are completely extended overhead, keep your core engaged, and avoid arching your back.
  • At the top of the movement, lock your elbows and fully extend your arms. Keeping your core stable, slowly lower the dumbbells back to shoulder height.

Perform the desired reps, typically 3 sets of 8-12 reps.

dumbell overhead press

7.  Bench Press

  • Begin by lying flat on a bench with your feet on the ground. Ensure that your eyes are positioned directly beneath the barbell.
  • Grip the bar with your hands and lower the barbell to your chest while keeping your elbows at a 90-degree angle. Keep your back and buttocks on the bench and maintain a slight arch in your lower back.
  • Push the barbell upward in a controlled manner until your arms are fully extended. Also, exhale as you push the bar up.
  • Refrain from bouncing the bar against your chest or fully extending your arms at the top.

bench press

8. Crunches

  • Lie flat on your back with your knees bent and feet flat on the floor. Now, place your hands gently behind your head or across your chest.
  • Contract your abdominal muscles to lift your upper body off the ground.
  • Avoid pulling on your neck with your hands; instead, focus on using your core to lift your shoulders.
  • Exhale as you crunch upward and squeeze your abdominal muscles at the top of the movement.
  • Lower your upper body back down slowly and with control. Avoid letting your head or shoulders slam onto the floor.


crunches scaled weight loose exercise

9. Deadlift

  • To start, stand with your feet hip-width apart and your toes facing slightly outward.
  • Position the barbell at the center of your feet. Bend at your hips and knees to lower your body, gripping the barbell with both hands using an overhand or mixed grip.
  • Rise to a standing position with shoulders back and chest proud.
  • To lower the weight, hinge your hips and knees while keeping the barbell close to your body.
  • Lower the weight to the ground carefully, then release your grip.

deasdlift weight gain exercise


10. Banded Side Steps

  • Obtain a looped resistance band that fits around your legs above your knees.
  • Stand with your hip and feet width apart and maintain a proper posture, keeping your back straight and chest up.
  • Put the resistance band around your legs, just above your knees.
  • Step to the side with one leg while keeping tension on the band. Then follow with your other leg. Alternate sides, taking controlled steps.
  • Keep the band stretched throughout the exercise and move with control. Ensure your knees align with your toes, and avoid letting them cave inward.

banded side steps weight gain exercise


11. Burpee

  • Start in a standing position with your feet and shoulder width apart.
  • Now, drop into a squat position, placing your hands on the ground before you.
  • Kick your feet back into a plank position, keeping your body straight.
  • Quickly return your feet to the squat position, then jump up with your arms overhead.
  • Land softly and repeat the sequence for as many reps as required.


12. Glute Kickback

  • With your wrists, begin on your hands and knees in a tabletop position aligned under your shoulders and knees under your hips.
  • Lift one leg off the ground while keeping your knee bent at a 90-degree angle.
  • Extend your lifted leg straight back and squeeze your glutes at the movement’s top.
  • Slowly return your lifted leg to the starting position, keeping tension on the glutes.
  • Avoid arching your lower back or swinging your leg for momentum.

Perform the desired repetitions on one leg before switching to the other. A common starting point is 3 sets of 10-15 reps per leg.

glute kickback weight gain exercise


Bonus: More Tips To Gain Weight

Doing exercise is the natural way to increase weight, but you must also follow a proper diet and have a healthy lifestyle. Healthily gaining weight necessitates a balanced diet and strategic planning. First, determine your daily caloric needs through an online calculator or with the guidance of a registered dietitian. To ensure balanced nutrition, include a variety of food groups. Protein sources like meats, fish, eggs, and legumes support muscle growth, while complex carbohydrates from whole grains and starchy vegetables provide sustained energy. Healthy fats in avocados, nuts, and olive oil add calories while benefiting overall health. Remember fruits and vegetables for essential vitamins, minerals, and fiber. Combine this with adequate sleep and build strength.


1. Are there any exercises that you should not do while gaining weight?

While gaining weight, you should prioritize exercises that support your goal of building muscle and achieving a healthy weight gain. So, avoid the following types of exercises:

  • Excessive Cardio
  • Reduce Isolation Exercises
  • Avoid Overtraining
  • Don’t skip Strength Training

2. Which time is the best to do the weight gain exercise?

Some people prefer to work out in the morning, while others prefer the afternoon or evening. Pick a time when you feel most energized and motivated. The most important thing is to find a time that suits your schedule and allows you to exercise consistently while prioritizing recovery and proper nutrition to support your weight gain goals.

3. Can both men and women do these exercises?

Yes, both men and women can and should engage in weight gain exercises if their goal is to build muscle and increase their body weight in a healthy and controlled manner. The principles of weight gain and muscle building are generally the same for both genders.

4. Why am I not able to gain weight?

The primary reason hindering your weight gain efforts is the need for more consistency in your exercise routine, an inadequate adherence to a well-balanced diet plan, and an absence of a healthy lifestyle. It’s important to understand that the motivation to pursue these goals must originate from within, and achieving your desired weight will require a dedicated commitment to your goals.


You have seen people reduce their weight and burn the midnight oil to reach a perfect weight. However, some people find it difficult to gain weight. In this article, we have discussed the top 12 exercises that can help you to gain weight. The best part is that you can do the weight gain exercises even if you are a novice or a gym trainer. Importantly, before starting, you must check your Body Mass Index and consult a doctor to know the best for you.

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