Gain Healthy Weight With These 10 Weight Gain Exercises

Are you tired of constantly being bombarded with messages about weight loss? It is time for a refreshing change of perspective. Let us focus on a different goal: gaining a healthy weight through exercise! 

While the spotlight often shines on shedding pounds, many struggle to add weight healthily and sustainably. Whether you aim to build muscle, enhance your appetite, or attain a well-rounded physique, this blog is your ultimate companion for achieving healthy weight gain through exercise. 

Say goodbye to the relentless weight loss  frenzy and embark on a journey toward a more robust, fitter, and confident version of yourself!

Table Of Contents

1. Why Are You Not Able To Put On Weight?

2. 10 Weight Gain Exercises 

3. What Exercises Should You Steer Clear Of When Trying To Gain Weight?

4. The Final Say

5. FAQs

Why Are You Not Able To Put On Weight?

Your genetic makeup impacts how your body develops. Let us look at why you cannot gain weight. Three leading causes of the same are as follows:

1. Diet

Many people today have an unhealthy lifestyle, which leads to poor eating habits and irregular meal times. This can significantly affect your body's struggle to gain weight.

2. Lack Of Exercise

Regular exercise is another significant cause of weight gain. Most people skip their workouts because of their hectic schedules.

3. Inflammatory Bowel Disease

This condition causes digestive issues that hamper healthy food digestion.

10 Weight Gain Exercises 

Toneop offers various exercises to help you gain a healthy weight and build muscles.

1. Pull-Ups

A nice set of pull-ups is an additional activity that is excellent for gaining weight. This workout works well for developing chiselled shoulders and muscular arms.

How To Do It?

1. Firmly grasp the pull-up bar.

2. Pull yourself upward until your chin is level with the bar.

3. Drop your body slowly until your arms are fully extended.

4. Repeat.

2. Push-Ups

Push-ups are well known for strengthening the upper body and core. Although a little challenging, these are incredibly beneficial for weight gain.

How To Do It?

1. First, lie down on the ground or floor with your face facing downward.

2. Spread your hands on the floor more comprehensively than your shoulders.

3. As you push yourself toward the ground, completely extend your arms.

4. Slowly lower yourself toward the ground; stop when your chest meets the surface.

5. Repeat.

6. Return to your starting place.

3. Squats

Try this one if you are seeking the finest exercise to help you gain weight. Squats are excellent for muscle gain in your lower body.

How To Do It?

1. The first step is to stand with your feet shoulder-width apart is the first step.

2. Push yourself down so you are seated in a chair-like position.

3. Reach as deep as you can below.

4. Return to the starting place.

5. Repeat

4. Bench Dips

Your triceps, chest, and front shoulders will benefit from this exercise.

How To Do It?

1. Use an elevated platform, such as a bench, to act.

2. Grasp the bench with your palms facing down and fingertips pointing down.

3. Extend your legs forward while keeping them perpendicular to your torso and bent at the waist.

4. Push yourself down while lowering your buttocks, bending your elbows to a 90-degree angle.

5. Lift your body back to the starting position while you extend your arms.

6. Repeat.

5. Crunches

One active fitness-related objective should be building stronger muscles. Crunches are a great technique to build muscle and strengthen your core.

How To Do It?

1. Lie on your back on the ground.

2. The second step is to place your hands behind your head and gently bend your knees.

3. As you inhale and exhale, contract your abs to lift your body.

4. Inhale and then return to your starting position.

5. Repeat.

6. Lunges

If you want to gain weight, lunges will be very helpful in building up the muscles in your thighs and hips.

How To Do It?

1. Stand straight.

2. Lower your torso while stepping forward until your thigh is parallel to the ground.

3. Your leg forms a 90-degree angle.

4. Stand up to return to the starting position.

5. Continue with the opposite leg.

6. Repeat.

7. Bench Press

This is considered the finest exercise for strengthening your shoulder, chest, and triceps and increasing your weight. For adding muscle mass, the bench press is a great exercise.

How To Do It?

1. Lie down on the floor or on a bench on your back.

2. Hold the heavy bar.

3. As you lower your arms, bring the bar to your chest.

4. Raise the bar while slowly straightening your arms.

5. Repeat.

8. Glute Kickback

The three muscles addressed by this workout, which are also great for weight growth, are your core, butt, and lower back.

How To Do It?

1. The first step is to kneel on the ground with your hands in a press-down position.

2. Bring your hamstrings in line with your back by slowly lifting one of your legs.

3. As you hold the move, pinch your glutes and briefly extend them.

4. Return to the starting place.

5. Continue with the opposite leg.

6. Repeat.

9. Burpees

This weight-gain exercise works your entire body. This workout will work all of the major muscle groups.

How To Do It?

1. Standing with your feet apart is the first step.

2. Kneel so that your fingertips are on the ground.

3. Place your hands on the floor and shift your weight.

4. Bring your chest closer to the floor and kick your legs behind you.

5. Return to the squat position.

6. Jump up to a standing position once more.

7. Repeat.

10. Deadlift

A deadlift will help boost your weight and your body's total muscle mass.

How To Do It?

1. Stand upright with your legs apart.

2. Stoop over and keep your hands shoulder-width apart to hold the bar.

3. Your front leg should touch the bar as you bend your knees.

4. Stiffen, your backup.

5. As you lift the weight while taking a breath.

6. Hold the weight for a brief period.

7. Keep your weight in check.

8. Repeat.

What Exercises Should You Steer Clear Of When Trying To Gain Weight?

So far, we have discussed the various weight gain exercises suitable for beginner and advanced bodybuilders. According to our findings, the kinds of activities known as strength or resistance training are the most effective for putting on weight.

If you want to put on weight, there are some types of exercise that you should avoid doing because they will only help you a little. 

Aerobics and cardiovascular exercise, sometimes known as cardio and aerobics, are workouts helpful in burning fat and toning muscles. If gaining weight is one of your goals, you should either refrain from doing these things entirely or limit how often you do them.

The Final Say

Finally, we have concluded our article about exercises to gain weight. This article discusses how you can put on weight by exercising. We also discussed why you have yet to be able to gain weight and how you might alter your daily routine to ensure healthy weight gain.

This fitness guide has helped you choose the most suitable and effective workout plan for your weight gain goals. We suggest maintaining your regular exercise routine to attain your desired weight gain.

You can significantly change your diet and lifestyle by incorporating physical activity to achieve the best results.

FAQs

1. How often should I do weight gain exercises?

This cannot be answered with a one-size-fits-all answer to this question, as everyone's body is different and will respond differently to the same amount of exercise. One must consult a healthcare professional to determine the right amount of activity for them.

2. What are the risks associated with overdoing weight gain exercises?

There are a few risks associated with overdoing weight gain exercises. The most common injury is when someone strains their neck or back muscles in an attempt to do too much. Overtraining can also cause your body to adapt to an abnormal stress level, leading to long-term damage.

3. How can I ensure I am exercising enough to gain weight?

Be on a caloric surplus. Start calculating your basal metabolic rate (BMR) to calculate your caloric excess. This is the average amount of calories your body burns without physical activity. Include healthy fats and proteins. This will help you gain weight and maintain it over time.

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