10 Simple Weight Gain Exercises [Expert tips]


There are many factors that are involved in why it is difficult for some people to gain weight despite trying. But it is also important to try weight-gaining exercises that will help you build core and lean muscle mass, which automatically leads to gaining a healthy weight. These exercises can be done at home or at a gym. But the most important of them all is to master the posture and form of the workout to avoid any physical injury or any reverse effect of the workout. 

Do you know your BMI?

The BMI is a low-cost and simple method for determining a person’s weight category—underweight, healthy weight, overweight, and obese.

Know what your BMI says about your body weight, here. 

Even though the body types of men and women are different and it takes different time span for both to achieve the aimed body goals, it is important to stay consistent in the workout routine along with the helpful food. Here is a list of a few simple weight gain exercises that help both men and women gain weight. 

10 simple weight gain exercises

1. Squats

Squats may aid in weight loss because they burn calories. Additionally, they reduce the possibility of knee and ankle injuries when doing it continuously. Your tendons, bones, and ligaments around your leg muscles get stronger as you squat. Your knees and ankles are relieved of some weight as a result.

Certain muscle areas will likely receive more volume from daily squats than others. You’ll be able to advance in your training gradually. As a result, breaking through any peaks, you might experience.

2. Push Ups

The push-up assists in increasing upper body strength and muscle mass. It targets the major muscle in your chest, the triceps, and the shoulders. This exercise can be done by both men and women where improving the upper body’s core is the aim. You don’t need to go to any fitness centre to do pushups. You can practice the right posture for pushups and continue to increase the number of reps gradually. 

People make a common mistake while doing push-ups: keeping the elbows perpendicular to the shoulder line. 

3. Lunges

Lunges are one of the most important core workouts that help you build your core muscles consistently. 

Increased muscular mass from lunges helps you get stronger and more toned overall, especially in the legs, butt, and core. The key advantages of body shaping include bettering your posture and range of motion, not just your appearance.

The following muscles are worked during lunges:

  • Back and Abdominal muscles
  • Pelvic muscles  
  • Quadriceps 
  • Hamstrings 
  • Quadriceps 

4. Tricep Dips

One of the greatest workouts for arm toning is the triceps dip, which especially targets the upper arm muscles. But the tricep dip is more than simply a way to build stronger arms. Your core must be engaged as you lift your hips off the ground when performing dips.  

To enhance strength and arms form, try incorporating three sets of 10-15 reps into your workouts twice a week.

5. Pull Ups

One of the best workouts for building stronger back muscles is the pullup. Pull-ups are good for certain muscles, like the upper back. The latissimus dorsi stretches from the mid-back to the area beneath the armpit and shoulder blade. Your neck and shoulders are connected by the trapezius muscles. The ideal number of weekly pull-ups is between 15- 24, which is two to three times a week. 

Some people find it difficult to lift their whole body while doing Pull-ups since only shoulder and arm strength is required. Higher levels of power in the arms and shoulders are needed. 

Did you know?

3-5 % of healthy adults have a BMI under 18.5 per cent.

6. Dumbbell Overhead press

The arms, shoulders, chest, core, and abs are all strengthened during the overhead dumbbell press, which helps build upper body strength. In addition to strengthening the arms, this exercise also tones, develops and strengthens other muscles.   

The most recommended number for overhead press is two to three times per week.  Once you start mastering the form and posture, you can increase the weight you use for the overhead press. You’ll need bigger shoulders, traps, and triceps to practice overhead presses with heavier weights.

7. Bench Press

Bench press is not everyone’s favourite exercise since it requires more endurance and strength than other workouts. But there are various advantages to it. 

They are 

  • Increased strength and improved muscle. 
  • Your endurance for daily tasks is also improved.
  • Benefits for mental health.
  • Combats obesity.

If you are already suffering from physical ailments or problems, it is important to avoid bench presses until you are fully cured. Because doing bench presses with existing physical injuries will cause more damage to your overall body. 

8. Crunches

Crunches can be done anywhere, regardless of your location, as there is no equipment that is required. These are highly recommended by trainers since they help build a ripped core and activate the solid core muscles of your body. 

Although crunches don’t assist in burning a lot of calories or fat, they help increase muscle density and flexibility, better posture, and mobility, which are also important for anyone in terms of fitness. 

9. Deadlift

Deadlifts aid in muscle building because they involve big weights and a complicated movement that works numerous muscles. Deadlifts aid in muscle building as a major function. You will add more lean muscle mass to your legs, back, arms, and shoulders if you incorporate deadlifts into your exercise regimen and perform them correctly. You will also strengthen your core. 

During deadlifts, you lower yourself to the floor and lift a heavy barbell or kettlebell off the ground by hinging your hips backwards. All throughout the movement, your back is flat. The upper and lower back, glutes, and hamstrings can all be strengthened and given more definition with deadlift exercises.

10. Banded Side Straps

Side steps are an excellent exercise for your glutes that only needs a resistance band. The strength of the resistance band can vary according to your training level, starting from easy to very hard.  This exercise is good for strengthening hip stability and maybe a perfect addition to your lower body workout. It will have your glutes burning in no time.

Side steps using resistance bands usually target the glutes and hip flexors while also working the calves, hamstrings, and quads. 

Did you know?

Human body metabolism begins to slow down in the late twenties. 

Weight-gaining food

Along with the weight-gaining exercises, it is important to consume more amount of calories every day which will support the process of weight-gaining. Here is a list of food to consume to gain weight for you.

  • Eggs
  • Greek Yogurt
  • Lean Beef 
  • Shrimp
  • Cottage cheese
  • Soya beans
  • Beans
  • Quinoa
  • Chickpeas
  • Peanuts
  • Tofu/Paneer
  • Dry fruits
  • Brown rice
  • Salmon

SLAM Fitness

SLAM Fitness is a renowned fitness centre headquartered in Chennai with branches across the country. With fitness studios spread across every corner of the city, SLAM Fitness has certified professionals who help in training every individual according to their fitness level and goals. There are great deals offered by them now, and you can check them out here. 


If you have been worrying about the words that have been aimed at you on your body type or if you are someone who is ready to take up that big step into transforming your life with a healthy lifestyle, it is important to do it now because procrastination is the biggest enemy of productivity. 


1. How often should you exercise to gain weight?

There should be a minimum of three days of workouts in a week to gain weight naturally since the important muscles need to be activated for them to grow. 

2. What is the best time to perform weight-gaining exercises?

Most people think they can exercise at any time of the day, but to gain weight, one is recommended to work out during the evenings since it helps retain some calories working out in the mornings.

3. Which exercise is best for weight gain?

Squats & Tricep dips are considered the best exercises for weight gain as they help gain weight on the lower and upper body, respectively. 

Our Services

Recent Posts

13 Variations of Squats for your lower body

13 Variations of Squats for your lower body

Introduction The squat reigns supreme in the world of lower body training. It's a functional exercise that strengthens and sculpts your glutes, hamstrings, quads, and calves, but let's be honest; squats can get a little repetitive. This is where variations come in! By...

9 Ways to Prevent Injuries While Working Out

9 Ways to Prevent Injuries While Working Out

Introduction Exercise is a fantastic way to boost your physical and mental well-being. It strengthens your heart, improves your mood, and helps you maintain a healthy weight. But let's face it, pushing yourself to achieve your fitness goals can sometimes lead to...

11 Shoulder Workout Routine to Build Muscle

11 Shoulder Workout Routine to Build Muscle

Introduction Strong, sculpted shoulders are a mark of a well-rounded physique. They not only enhance your appearance but also contribute to better posture, improved athletic performance, and overall upper body strength. But building impressive shoulders requires a...