Get Fast Results With These Weight Gain Exercises

Gaining weight is just as hard as losing it. Some of you may be trying to bulk up in order to achieve that dream body. For others, the concerns may be even more serious like being underweight. No matter what the reasons for your fitness goals are, the only way to get good results is to combine a healthy diet plan with the right weight gain exercises. This ensures that you gain muscle mass instead of fat. The results also last longer and help you achieve a healthier lifestyle overall.

Easy Weight Gain Exercises without Equipment

For gaining weight after workout, you need to provide your muscles with some weight or resistance. This helps build more muscle mass, giving you a bulkier body. The more you want to gain, the more you should lift. (Note: Always start slowly and increase the resistance steadily. Avoid jerky movements to prevent injuries)

However, with the busy lifestyle and several other reasons, not everyone is able to hit the gym regularly. But here is some good news. The best resistance that you can offer your muscles is your own body weight. What if we told you there are certain weight gain exercises that you can perform at home? Well, these weight gain exercises for beginners and even intermediate or advanced level individuals are ideal for a good home workout:

1. Push Ups 

For anyone looking for an easy weight gain exercise at home, push-ups are perfect to get started with. Based on your level of expertise or experience, you can try modified variations till you are confident to move on to the next one. 

Steps:

1. Lie down facing downwards on a mat. 
2. Now, elevate your body and support the weight on the palms of your hand and toes, keeping your elbows and knees straight. 
3. Make sure you keep your pelvis tucked in for a plank-like posture. 
4. Now, slowly bend your elbows and push your body towards the floor, maintaining the plank position. 
5. Go as low as possible and then push back up to the starting position. 

If you are unable to do weight gain exercises with your knees straight, you can even bend your knees to touch the floor and repeat the same steps as mentioned above.

2. Squats 

For weight gain after exercise, a compound variation like squats is good for you. It works on your leg muscles as well as the abdominal muscles. Additionally, this is one of the weight gain exercises that do not require any equipment.

Steps:

1. Stand with your feet at shoulder-width apart. 
2. Tuck your pelvis in and slowly lower your hip like you are sitting on a chair. 
3. Go down till your knees are at a 90 degree angle. 
4. Then lift back up to the starting position. 
5. Make sure that your knees and ankles are aligned when you lower your body. 
6. Also ensure that your back remains straight. 

You can try this weight gain exercise at home with a chair or stool to support the movement or with your back against the wall if you are a beginner. 

3. Lunges 

This is another great weight gain exercise for beginners. It strengthens your legs and stabilises your back and core muscles as well. 

Steps:

1. Stand with one foot in front of the other. They should be roughly 3 feet apart. 
2. Keeping your back straight and hips tucked in, bend both your knees while lowering the body. Think of it like you are kneeling down to pick something up.
3. When the knee of the leg that is behind almost touches the floor, lift up and get back to the starting position. 
4. Now, switch legs and repeat on the other side. 

If you find it hard to balance yourself, you can use a table or chair by your side for support. Try it with support till you are confident enough to perform without it. 

4. Tricep Dips 

This is one of the best exercises to strengthen and build the muscles on your arms. Add this to your weight gain workout plan. All you need is a low-level stool or a step.

Steps:

1. Sit down with your back against the stool or the step. 
2. Now, place your palms on the step or the stool with the fingers facing inwards and elbows facing outwards. 
3. Raise your hip till your body weight is supported on your palm and your heels. 
4. Now lower your body by bending the elbows. Be very careful not to just move your hip up and down. 
5. Then push back up through the elbows till they are straight. 

Keep your knees soft while performing weight gain exercises like this one. 

5. Crunches 

These are the best exercises for you to strengthen your core muscles. As opposed to popular belief, crunches are not primarily for weight loss. Based on how you perform them, they even help build abdominal muscles. This makes them one of the greatest workouts to gain weight.

Steps:

1. Lie down on a mat with your back towards the floor. 
2. Bend your knees while keeping your feet on the ground. 
3. Now, curl your upper body up towards the knees while keeping your hands extended. 
4. Make sure that your neck is straight. To do this, just keep your chin up. 
5. When you have reached up as high as possible, slowly lower your body back to the starting position. 

Performing more repetitions faster works as a cardiovascular exercise, causing weight loss. However, in order to build your muscles, it is a good idea to perform the crunches slowly. 

Conclusion

These weight gain exercises are only effective if you have a good diet to go with them. When you perform these exercises, your muscles will undergo microscopic wear and tear. Only when you fuel them with nutrients like proteins, will they be able to repair themselves. Without proper nutrition, your muscles break down the structural protein. As a result, you will see a drop in muscle mass, delaying the results of your weight gain exercise at home. For weight gain, make sure that the calories burnt are lesser than the calories consumed. So, in addition to weight gain exercises, make sure that you get all your additional calories from healthy food sources like meat, nuts, seeds, fruits, dry fruits, and more.