It is said that gaining weight requires more time, investment, and workouts. Well, I can’t point out which one is tough, but it’s true that you need dedication for both. Just as there are exercises to lose weight, there are some that help you healthily gain weight. There may be different reasons to gain weight. Maybe you want muscle, or you are underweight. Regular workouts can help you gain weight, but you must follow a proper plan. Even if you don’t have any equipment, you can perform several exercises at home.
Let’s look at exercises to help you gain weight at home, without using any equipment. I have also defined the proper way to do them with the number of sets.
Squats
One of the most common exercises to gain weight is squats. This exercise is perfect for improving the strength and size of the lower body for both men and women. As it is a core development exercise, you can build muscle around the legs and butt area. It targets your calves, hamstrings, quadriceps, and abdominals. To perform squats, you need to:
- Stand with your legs shoulder-width apart.
- Then, push your hip part a little back.
- Finally, go down as much as you can. Then come back to the initial position. Repeat the exercise.
Do 2 sets of 15 repetitions each.
Push-ups
Push-ups are perfect to build your body’s upper strength. Not everyone can perform this exercise, but it is vital to gain weight. Push-ups target abdominals, shoulders, wing muscles under the armpit, chest muscles, and triceps. To do a pushup:
- Lie face-down on the ground and then put your palms flat.
- Keep your arms out to the side and hands shoulder-width apart.
- Push your body up slowly until your arms are extended. Make sure your legs are straight.
- Now lower your body till your nose almost touches the floor.
- Repeat the movement.
Perform 2 sets of 10 repetitions each.
Lunges
Another effective exercise is to build your lower body strength and muscles. It is perfect for bulking your thighs and muscles around your hips. It also helps to build strength around the abdominals, gluteal muscles, calves, quadriceps, and also hamstrings. To do lunges:
- Stand straight and step forward with one leg until it makes a 90-degree angle.
- Try to lower your body until your thigh is parallel to the ground.
- Now, push your body back to the original position. Repeat the same process with another leg.
Do 2 sets of 20 repetitions each.
Crunches
It is widely believed that crunches help in losing belly fat. But crunches also help in increasing core strength and weight gain. The exercise builds your midsection and abdominal muscles. To perform crunches:
- Lie down on your back and bend your knees. Now, place your hands behind your head.
- Keep inhaling while crossing your arms and contracting your abs.
- Now, try to elevate your upper body while keeping your head relaxed.
- Return to the first step. Repeat the exercise.
Complete 2 sets of 5 repetitions each.
Pull-ups
Pull-ups are an excellent way to bulk up your upper body and improve core strength. This exercise helps in building arm and shoulder muscles. To do pull-ups:
- Grip the pull-up bar, and keep your arms shoulder-width apart.
- Now, using your body strength, pull yourself up so your feet aren’t touching the ground.
- Continue to go up until your chin is above the pull-up rod. Finally, lower your arms to keep hanging.
- Repeat the exercise.
Do at least 2 sets of 5 repetitions each.
Glute Kickback
This exercise targets your gluteal muscles, hamstrings, and buttocks. It’s a great exercise to gain weight. It is crucial because it targets three areas: core, butt, and lower back. To do glute Kickback:
- Keep your hands in a press-up position while kneeling on the ground.
- Now, slowly lift your legs until your hamstring comes in line with your back.
- Squeeze your glute and keep it on hold once extended. Return to the initial stage and then repeat the process with another leg.
Complete 2 sets of 10 repetitions each.
What Exercises to Avoid
As you are looking to gain weight, minimize your cardio and aerobic exercise. These tone your body and burn fat. Don’t avoid it altogether, but ensure to do it in moderation.
The Right Diet with Exercise
Gaining weight isn’t going to happen overnight. You need to perform regular exercise and keep your diet in check. A perfect diet needs to have fats, proteins, and complex carbs that help in building muscle. Try including foods such as chicken, fish, and full-fat dairy, including whole milk and full-fat yogurt, avocados, breads, and almonds.
Changes You Need To Make In Your Lifestyle
Weight gain is more than exercise and eating. Make some lifestyle changes as well.
- Reduce stress and stop bad habits.
- Get proper sleep of up to 8 hours.
- Set reasonable goals. Don’t go overboard with exercise or diet.
Bottom Line
Weight gain requires proper exercise, diet, and lifestyle changes. While performing exercise, keep increasing reps after a few days. Keep in mind to take the right nutrition to fuel your body.