Just as exercise can help people lose weight, it can also help others gain weight in a healthy way
Here, we’ll cover some exercise tips for gaining weight with minimal equipment that you can start doing right now. Then, we’ll talk about how to build healthy body mass.
Table of Contents
Exercises to gain weight for females and males
Push-Ups
Push-up is a basic exercise. As a beginner, you will not be able to perform many exercises. As you will lack the necessary strength to perform most exercises. But push-up is one exercise you can count on
Muscle Targeted: Shoulder, Core, Chest, and Triceps
Bench Press
Bench presses are an exercise that can be used to tone the muscles of the upper body, including the pectorals, arms, and shoulders.
Pull-Ups
A pull-up is an upper-body strength exercise. The pull-up is a closed-chain movement where the body is suspended by the hands and pulls up. As this happens, the elbows flex and the shoulders adduct and extend to bring the elbows to the torso.
Bench Dips
A bench dip is a medium-intensity exercise that uses your own body weight to strengthen your triceps. Bench dips are fairly simple to learn and can be done almost anywhere, making them a great exercise for home-workout aficionados. Be aware that bench dips or any tricep dips can be extremely hard on the shoulders, so talk to your doctor before attempting bench dips, especially if you have previously injured your shoulders. Add bench dips to your workouts if you’re looking for new ways to strengthen and tone your arms.
Squats
Squats Help Build Muscle. They don’t just help you achieve wonderful, toned legs; they promote body-wide muscle building by creating an anabolic (muscle building) environment in the body. They work up your quadriceps, hamstrings, calves, abdominal muscles, lower back and your butt too.
Deadlift
You have to perform the deadlift in order to gain overall strength. Performing deadlift is a great way to improve your posture.
Your overall core strength will increase. Your legs will no longer be skinny. The deadlift can also act as one exercise you can count on to gain muscles
Muscle Targeted: Hamstrings, Glutes, Hips, Core
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- and 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.
