Top 10 Exercises To Gain Weight And Shape Your Body

When you are trying to gain weight, you might feel frustrated that working out can instead lead to weight loss. Though it is true that certain forms of exercise, such as running or high-intensity cardio, can promote weight loss, there are many workout options available to you to build muscle rather than reduce fat. Also, remember intake of food is also as important as doing exercises to gain weight. This article will provide you with what you need to know to gain weight while working out at home.

1. Pushups

Pushups are simple and help build muscle in your arms and shoulders. To do a pushup:

Lie face down on the ground.
Put your hands on the ground, palms flat, with your arms out at your sides and your hands shoulder-width apart.
Slowly push your body up until your arms are fully extended. Keep your back and legs straight so that your body makes a straight line.
Slowly lower yourself back down until your nose nearly touches the floor.
Repeat as many times as you feel comfortable.

2. Squats

Squats is one of the simplest lower body exercises that tones and strengthens the lower body and is often included in the weight gain workout. Once you master the simple squat form, you can progress to more difficult versions by adding weights. To do a squat:

Stand tall with your back straight and feet a little more than hip-width apart. Look straight with your arms extended in front of you.
Squeeze your glutes and make sure you move your butt backward, and not just bend your knees.
Inhale, engage your core and start bending your knees while pushing your butt out.
Sit down with your body weight on your heels. Go down till your hip joints are lower than your knees. ‘Coz, that’s what a full squat is.
Hold the position for three seconds.
Exhale, keep your body weight on your heels, and start getting up.

3. Pullups

You’ll need some pullup bar or sturdy cylindrical object to do pullups. Otherwise, this exercise is a simple way to build arm and shoulder muscles.

Grip the pullup bar with both hands. Your palms should face away from you. Keep your arms shoulder-width apart.
Pull yourself up enough to hang off the bar so that your feet aren’t touching the ground and your arms are straight.
Continue to pull yourself up until your chin is above the bar.
Slowly lower yourself down so that your arms are straight again

4. Lunges

Just like squats, lunges help you in bulking up and toning your leg and hip muscles. It is one of the best workouts to gain weight. You can also increase the difficulty level by including weights or trying some lunge variations.

Stand up straight and flex your abdominal muscles.
Take a big step forward.
Lower your body until your thigh is parallel to the floor and your shin is vertical.
Push back on your heel to lift yourself back up to your initial position.
Repeat for the other leg.
Repeat as many times as you want.

5. Tricep Dips

Tricep Dips is yet another easy to do arm and back exercise to gain weight at home. When done correctly, dips can add muscle mass to your upper body. This workout can also help build your strength for other exercises like a bench press.

Sit at the edge of the chair or a bench and hold the edges with your hands.
Move out of the seat and lower your hips towards the floor.
Hold the position by keeping the pressure on your palms.
Return slowly to the seating position

6. Overhead press

You’ll need a weighted bar to perform this exercise. Overhead presses will help bulk up the muscles in your arms, shoulders, back, abs, and legs.

Grip the bar with your hands about shoulder-width apart.
Lift the bar to just above the front of your chest, even with your shoulders.
Slowly lift the bar above you until your arms are straight. Keep your elbows locked and raise your shoulders like you’re shrugging.
Slowly lower the bar back to shoulder height.
Repeat steps 3 and 4 as many times as comfortable.

7. Dumbbell Overhead Press

Doing dumbbell overhead presses will help you increase your overall muscle mass. This exercise will not only enhance your posture but is a great way to build strong back muscles.

Stand upright and keep the back straight.
Hold a dumbbell in each hand and raise the weights above the head in a controlled motion while exhaling.
Hold the position and return to the starting position while inhaling.
Repeat.

8. Bench Press

The bench press is a great way to add muscle mass to your chest area. However, like every other exercise, it’s crucial to do this weight gain workout properly.

Start by lying on the bench and hold the bar.
Begin with just the bar without any weights to warm, and then add the weights.
Hold the bar again and lock your elbows out before lowering the bar to the chest.
Take a deep breath and raise the bar above the chest with your arms fully extended.
Bring the bar to the original position and repeat.

9. Crunches

Well, you must be thinking that crunches help in removing belly fat, and you’re right. But let’s say something that you don’t know! Doing crunches can also increase your core strength and boost lean muscle mass and tada; you have a desirable midsection.

Lie flat on a carpet, or your yoga mat with your knees bent and feet flat on the floor.
Place your arms across your chest, contract your abs and inhale.
Exhale and lift your upper body while keeping your head and neck relaxed.
Inhale and return to the starting position.

10. Banded Side Steps

If you’re looking for ways to increase the weight specifically around your hips, then this exercise is perfect for you. From side-lying leg lifts to hip drops, there are several exercises you can do to improve your hip abductor strength, and doing side steps with a resistance band is the most effective one.

Place the resistance band around your calves.
Stand with your feet under your hips and squat down in a semi-seated position while keeping your shoulders back.
Step out to the side, pushing your heel against the band.
Bring the other foot in so that both your feet are once again hip-width apart.
Repeat.