10 Best Exercises to Gain Weight and Tips

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If you’re underweight, gaining a few pounds can be beneficial for your health. However, it’s important to make sure that the weight you gain is muscle mass and not just fat.

Gaining weight the healthy way requires making wise food choices and being physically active.

It also involves avoiding unhealthy habits such as crash dieting or taking supplements without consulting with a doctor first.

With perseverance and dedication, it’s possible to put on some extra kilos in a safe manner.

Please keep in mind however, you still need to eat way more foods, and boost your caloric consumption drastically if you want to gain body weight while exercising.

In this blog post, we will cover the basics of how to gain weight, and offer simple tips that you can start implementing today, including supplements for weight gain, if you want to gain weight.

Why can’t I gain weight?

Can't gain weight or gaining weight often? Here's why

Gaining weight can be difficult for some people, especially if they have a fast metabolism or cannot consume enough calories.

It may also be due to an underlying medical condition that affects appetite such as depression or a thyroid problem.

Other factors include medication side effects, lack of physical activity and stress levels.

If you’re having trouble gaining weight, it’s important to talk to your doctor for guidance on how best to do so safely and effectively.

Can I gain weight by exercising?

Yes, it is possible to gain weight by exercising. Weight training exercises such as squats, presses, deadlifts and pull-ups are especially effective for gaining muscle mass.

You can also add regular rest periods in between workouts to give your muscles time to recover and grow larger while avoiding aerobic activities that burn too many calories.

However, proper nutrition with a balanced diet should also be included in order for you to get the necessary fuel your body needs to build muscle and add size.

Without both exercise and nutrition, it may be difficult for anyone looking to gain weight properly do so safely and effectively.

The best exercise to avoid when trying to gain weight?

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One of the most important exercises to avoid when trying to gain weight is excessive aerobic exercise.

Aerobic activities such as running, biking, and swimming can burn a large number of calories and can put you at risk for losing too much weight.

For those trying to gain weight, these types of exercises should be limited or eliminated altogether.

Instead, focus on weight training exercises that build muscle mass. Strength training activities such as squats, presses, deadlifts, pull-ups, and other multi-joint strength movements should be the primary focus when trying to gain weight.

These exercises are more likely to help you put on lean muscle mass than cardio activities.

In addition to strength training exercises, it’s also important to include rest periods into your routine.

Rest days can help allow your muscles the time they need to recover from workouts and grow larger.

This is especially important for people who are struggling to gain weight because their bodies may not have time to fully repair and recover if they are constantly pushing themselves with intense exercise or cardio sessions every day.

It’s also important not to forget about nutrition when trying to gain weight. Eating a balanced diet that contains enough calories is essential in order for you to build muscle and add size.

Make sure you’re getting enough carbohydrates, proteins, healthy fats and vitamins in order for your body to have the fuel it needs for building muscle mass.

Without proper nutrition in combination with strength training exercises and rest periods, it will be difficult for anyone looking to gain weight properly do so safely and effectively.

10 Weight Gain Exercises You Can Try At Home

The 8 Best at Home Workouts (No-Equipment!) | Nerd Fitness

1. Squats – Stand with your feet hip-width apart, and lower your body until your thighs are parallel to the floor. Make sure to keep your chest up and knees pointed outwards as you stand back up.

2. Deadlifts – Start with a barbell on the ground in front of you and grab it with an overhand grip. Stand up with the barbell, keeping your back straight and core engaged. Lower the barbell to the ground in a controlled manner.

3. Push-ups – Get into a plank position on your hands and toes, keeping your body in a straight line from head to toe. Lower your body until your chest is close to the floor and then push back up. Read here for more info on how to do a pushup.

4. Pull-ups – Hang from a bar with an overhand grip, keeping your feet off the ground. Pull yourself up until your chin is above the bar, and lower yourself slowly in a controlled manner.

5. Lunges – Step one leg forward while bending both knees to form a 90-degree angle. Push off your front leg and bring it back parallel with the other as you stand up, and repeat on the other side.

6. Bench Press – Lie down on a flat bench and grip the barbell with an overhand grip slightly wider than shoulder-width apart. Lower the barbell towards your chest, pause for a moment, then push it back up in a controlled manner.

7. Shoulder Press – Begin by standing or sitting with a dumbbell in each hand at shoulder level. Push them both straight up above your head until your arms are nearly fully extended, then lower them back down slowly to your starting position.

8. Tricep Dips – Place your hands on a bench behind you and lower your body until your upper arms are parallel to the ground. Push yourself up using your triceps muscles to return to your starting position.

9. Bent-over Rows – Start with a barbell in front of you, gripping it with an overhand grip slightly wider than shoulder-width apart. Bend forward at the waist, keeping your back straight and core engaged, then pull the barbell towards your chest while squeezing your shoulder blades together. Lower the barbell slowly back down and repeat.

10. Bicep Curls – Begin by standing with a dumbbell in each hand at arm’s length. Keeping your elbows close to your sides, curl both dumbbells up towards your shoulders. Lower them slowly in a controlled manner and repeat.

By incorporating these exercises into your workout routine, you can start to build muscle and gain weight safely and effectively.

Make sure to rest between sets and always consult with a doctor or certified personal trainer if you have any questions about which exercises are best for you.

With the right combination of strength training, proper nutrition, and rest periods, anyone looking to gain weight can do so safely and successfully.

Exercise How to Gain Weight Conclusion

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Gaining weight in a healthy way is possible with the right combination of strength training, proper nutrition and rest.

By incorporating these 10 exercises into your routine and making sure to get enough carbohydrates, proteins, fats and vitamins in your diet, you can build muscle mass safely and reach your weight gain goals.

However, it’s important to always consult with a doctor or certified personal trainer if you have any questions about which exercises are best for you before beginning any new exercise regimen.

With dedication and consistency to this plan of action, anyone looking to gain weight will be able to do so without sacrificing their health or well-being.

About the Author

Jared Levenson is a former binge eating wrestler turned Zen Buddhist Monk, Internal Family Systems counselor and nutrition wellness coach. He's helped hundreds of people through universal meal principles and internal family systems to make peace with food, stop binge eating, and find true health and wholeness.

@jared_levenson

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