People with lean bodies often try tricks and techniques to add bulk to their muscles and gain weight. But, did you know that exercise can help you gain weight as well. A combination of the right exercises & diet can go a long way in helping you gain lean mass and muscle

Listed below are a few of the best exercises for weight gain. I am a fitness trainer which gives me an advantage to write this blog for you guys but make sure you seek help from one at your local gym or hire one to come to your house to do these exercises the correct way

Effective Exercises For Weight Gain

Push-Ups

Lie down on your stomach
Put your hands on the ground - palms flat and facing downward, and elbows bent and shoulder-width apart
Place your toes on the ground
Align your legs, feet, and back
Slowly push your entire body up off the ground with your hands. Stretch your arms completely. Your entire body should be off the ground, supported by your hands and toes
Slowly lower your body by bending your elbows. No part of your body should touch the ground except your hands and toes

DO 15 REPS OR AS MANY AS PER YOUR COMFORT LEVEL

Target Muscles: Chest muscles or pectorals, Shoulders or Deltoid muscles, Triceps, and Core muscles
Precautions: If you have wrist pain or poor wrist flexibility, use push-up handles to do this exercise. Do not strain your knees if you are finding it difficult to push your body off the ground

Bench Press

Lie on your back on the bench, keeping your entire body relaxed
Stretch out your fingers and grab the bar
Slowly lift the weight bar, stretching your arms completely
Pull it back down onto the rack or near your chest from where you started. Bend your arms at a 90° angle

DO 4 TO 5 REPS OR AS PER YOUR COMFORT LEVEL

Target Muscles: Triceps, Anterior Deltoids, Traps, and Back

Precautions: Make sure to grip the weight bar properly while un-racking it to avoid shoulder injury

Pull-Ups

Grip the pull-up bar with your palms facing outward. Your hands should be in line with your shoulders
Pull yourself up to the level of the bar, making sure your feet are completely off the ground
Pull your body up until your chin is above the bar
Lower your body slowly until your feet touch the ground, and your arms are completely straight

DO AS MANY REPS AS YOU FEEL COMFORTABLE DOING

Target Muscles: Biceps, Lats muscles | the flat muscles of your back), Forearms, Trapezius | muscles in the center of the upper back and Deltoid muscles | The muscles in your lower back
Precautions: Do not strain yourself if you have a neck injury or weak wrist flexibility

Bench Dips

Place a firm bench behind your back, perpendicular to your body. The bench should be wide and stable
Grip the edge of the bench with your palms. Your palms should face downward, with your fingertips facing the ground
Extend your legs forward, bent at the waist and perpendicular to your torso
Inhale and slowly lower your buttocks by bending your elbows and pushing yourself down until your forearms are perpendicular to the floor
While exhaling, straighten your arms and lift your torso back to the starting position

DO 4-5 REPS OR AS PER YOUR COMFORT LEVEL

Target Muscles: Triceps
Precautions: Keep your chest puffed out and your shoulder blades pulled back. Be careful while doing this exercise if you have neck or back problems as it may strain them

Squats

Stand straight with your feet in line with your hips
Raise your arms straight forward and perpendicular to the ground. You may also spread your fingers and join your palms in front of your chest
Keep your entire body tight and flex your stomach
Breathe deeply and lower your buttocks as if you are sitting on a chair. Your thighs should be parallel to the ground | You can also do this exercise while holding a weight bar for better results
While doing this exercise, make sure your bent knees do not cross your big toes, and your body is straight and firm
Come back to your original position and repeat 5 times

Target Muscles: Thigh muscles like quads, hamstrings, and outer thighs, Glutes, and Core muscles
Precaution: While squatting down, make sure your knees do not go beyond your toes as it can hurt your knees. If you are a beginner, start doing this exercise without a weight bar

Lunges

Stand straight with your feet aligned with your hips. This is the starting position
Engage your core, take a deep breath, and take a step forward with your left foot and kneel until your right knee is perpendicular to the ground
Push back on your heel to lift back your body to the starting position
Repeat this 20 times on each side. For best results, do this exercise while holding some weights

Target Muscles: Glutes and buttocks, Hamstrings, Quadriceps, and Core muscles
Precaution: While kneeling down, your knee should not cross your big toe as it may hurt your knees. Do not lean forward while doing lunges. Keep your upper body straight

Dead-lift

Stand straight, keeping your feet shoulder-width apart
Grip the weight bar firmly
Face forward and look straight ahead
Keeping your back straight, lift the weight bar first up until your thighs and then until your hips
Slowly bend at the hips and place the weight bar back on the ground
Do as many reps as you feel comfortable

Target Muscles: Glute muscles, Hamstrings, and Core muscles
Precautions: Though this exercise is very effective, it is difficult to perform without a trainer. Avoid doing this exercise if you have any injuries

Overhead Press

With your hands shoulder-width apart, squat and grip the weight bar
Lift the bar slowly to your chest or shoulders
Take a deep breath and lift it over your head until your arms are fully stretched. Keep your elbows locked
Slowly lower the bar to the shoulder level
Do 3 reps or as per your comfort level. You can do this exercise with dumbbells as well

Target Muscles: Deltoids, Triceps, and Upper back muscles
Precautions: Do not perform this exercise if you have a neck or shoulder injury

⁕Along with these exercises | here are a few tips that you can follow to gain weight

TIPS TO GAIN WEIGHT

Aim to strengthen your muscle groups by focusing on each on specific days. For instance, you can target your upper body and abs one day, followed by the lower body and cardio the next day
Shorten your rest period and add variety once your body has adjusted to these exercises
Do not forget to eat proper pre & post-workout meals as it helps in quick recovery
Take enough rest for maximum recovery and to add bulk to your muscle and increase weight further

2. Healthy Dietary Habits

This is again one of the important approaches to healthy weight gain. Eating high-calorie foods to gain weight is not healthy. Your plate should contain healthy and wholesome carbs, good-quality proteins, healthy fats, and probiotics to enhance digestion

Here is a diet that you can follow to gain weight in a healthy way

3. Keep A Check On Your Lifestyle

Weight gain requires a holistic approach, not just exercise and eating healthy. Here are some things you need to keep in mind:

Be Practical: Set a realistic goal for your weight-gain journey
Sleep Quality: Focus on getting quiet and peaceful sleep for 7-8 hours. Good sleep enhances muscle recovery and improves your mood
Reduce Stress: Cortisol is the main culprit behind your stress levels and low mood. Try stress management techniques like deep breathing, meditation, or deep tissue massage to relax your entire body
Stay Away From Bad Habits: Don’t indulge in unhealthy habits like drinking and smoking

WHAT TO AVOID

Being irregular with cardio exercises. Spend at least 20 minutes on cardio exercises for your heart, brain, and lungs. Let your heart rate go up and come down slowly
A diet low in natural foods. Always aim to include natural fruits and vegetables in your diet to get enough fiber, vitamins, and minerals
High-calorie foods that are rich in saturated and trans fats
Aerated beverages
Processed and refined foods
Over-dependence on weight gain supplements. Always go for practical and sustainable approaches

Gaining weight in a healthy manner requires a disciplined & balanced approach. Only diet or only exercise will not help you achieve your weight gain goals. Take a holistic approach and consult a fitness trainer to make sure you are doing the exercises properly. Consult a doctor if you have any physical injuries

Weight gain is a gradual process. You will need to give it adequate time to see results

WHAT ARE SOME OF YOUR FAVORITE WORKOUTS? COMMENT BELOW ⬇