For many people, gaining weight, especially muscle mass, can be as difficult as losing weight. This journey requires a balanced approach that ensures good nutrition, rigorous training, and consistency. The beauty of exercising at home is its simplicity and flexibility. You don't need a gym membership or expensive equipment to achieve your fitness goals. This comprehensive guide will explore the 12 best home workouts to gain weight, which you can include in your fitness routine. So, readers, lace up and let’s get into the topic!
Table Of Contents
1. Which Exercise Is Best For Gaining Weight? 12 Home Workouts To Gain Weight
2. The Final Say
3. FAQs
4. References
Which Exercise Is Best For Gaining Weight? 12 Home Workouts To Gain Weight
The best exercise for weight gain at home are:
1. Push-Ups
- To do this weight-gain home exercise, bring your hands slightly wider than shoulder width and start in a plank position.
- Keeping your chest tight and your elbows close to your sides, lower yourself until your chest almost touches the floor.
- With your arms fully extended, return to the starting position.
- Repeat for the desired number of repetitions.
2. Dumbbell Bench Press
- Hold a dumbbell in each hand and lie on a bench or the floor.
- Extend your arms and press the dumbbells against your chest.
- Lower the dumbbells so that your elbows form a 90-degree angle.
- Return to starting position.
3. Dumbbell Rows
- First, place your left knee and hand on a bench or stable surface to perform this at-home workout to gain weight.
- Then, hold the dumbbell in your right hand and let it hang vertically.
- Pull the dumbbells towards your hips by keeping your back straight
- Lower down and repeat on the other side.
Also Read: Try These 15 At Home Workouts To Gain Weight With Essential Considerations!
4. Shoulder Press
- In each hand at shoulder height, stand or sit with a dumbbell.
- Extend your arms fully and press the dumbbells overhead.
- Lower them back to shoulder height.
5. Squats
- Toes are turned slightly outward, so stand with your feet shoulder-width apart.
- Keep your chest high and your back straight, and bring down your body by bending your knees and pushing your hips back.
- Lower yourself to a level where your thighs are parallel to the floor or as comfortable as possible.
- To get to the starting position, push your heels back.
- Repeat for the desired number of repetitions.
6. Lunges
- Lunges are regarded as one of the best weight gain exercises at home. To do this, first, stand with your feet together.
- Bring your body down until your right thigh is parallel to the floor, and take a step forward with your right leg.
- Can you return it to the starting point? If so, repeat this on the other side as well.
7. Glute Bridges
- Start this gain weight home workout by keeping your feet flat on the floor and lying on your back with your knees bent.
- By squeezing your glutes at the top, lift your hips toward the ceiling
- You can lower your hips back down.
8. Calf Raises
- Stand with your feet shoulder-width apart.
- Raise your heels above the floor and stand on your toes.
- Lower your heels back down.
9. Plank
- Let your body form a straight line from head to heels, and then start in a push-up position with your hands directly under your shoulders.
- Engage your core, glutes, and legs to maintain this position.
- Hold as long as necessary, keeping your spine neutral and without sagging or bending.
- Breathe evenly throughout the exercise.
- Repeat for a few sets or hold for longer.
10. Russian Twists
- Keep your feet flat and sit on the floor with your knees bent.
- Lean back, keep your back straight, and engage your muscles.
- Clasp your hands together or lift a weight to your chest.
- Turn your body to one side and place your hands or weight on the floor.
- Return power and turn to the other side.
- Keep your energy in check and open your core from top to bottom.
11. Bicycle Crunches
- Start this at-home weight gain workout by lying on your back with your knees bent, your hands behind your head, and your elbows pointing to the sides.
- Engage your core by lifting your shoulders off the floor.
- Straighten one leg while pulling your knee towards your chest.
- Turn your body and bring your elbows to your bent knees.
- Repeat the movement, alternating with pedalling movements.
- Focus on engaging your core and avoiding neck strain.
12. Leg Raises
- Lie down, facing the sky, with your legs straight.
- Bring your legs towards the ceiling until they touch the floor.
- Could you put it back without touching the floor?
Also Read: Top Exercises To Get Fat As Well As A Lean Body By Weight Gain!
The Final Say
Following these rules, you can gain weight by exercising at home. Focus on proper nutrition and consistent home workouts to gain weight and recover. Remember, patience and determination are essential. With dedication and the right plan, you can build the muscles you want from home comfort. Start your home weight gain exercise routine today and transform your body with these exercises to increase weight at home!
FAQs
1. Can I gain weight by home workout?
Yes, home workout exercises can help you gain weight.
2. How a skinny person can gain weight?
A skinny person can gain weight by following these steps:
- Calculate your ideal body weight and target weight gain accordingly.
- Eat smaller meals more often.
- Eat calorie-rich foods
- Have a balanced diet
- Indulge in exercises to build muscle strength
References
- https://mobilephysiotherapyclinic.in/best-exercise-for-weight-gain/
- https://antimatterfit.com/exercises-to-gain-weight/
- https://www.stylecraze.com/articles/exercises-that-help-you-gain-weight/
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