Many people refrain from investing in gym memberships and adjust their schedules to prioritise exercising regularly. This is where at-home workouts to gain weight offer flexibility and convenience, allowing individuals to tailor their exercise routines to fit their schedules and preferences. Home workouts for weight gain focus on strength training exercises that target multiple muscle groups, promoting muscle hypertrophy and overall mass gain.
From compound movement exercises like squats and deadlifts to bodyweight exercises like push-ups and pull-ups, there are many home workout exercises for weight gain options to incorporate into exercise routines. Thus, to progressively increase the intensity of these workouts and ensure adequate nutrition, this blog explores the 15 best targeted at-home workouts for weight gain and their benefits. So, keep reading!
Table Of Contents
1. Top 15 At Home Workout To Gain Weight
2. Which Workout Is Best For Weight Gain?
3. How Can I Gain 10 Kg Weight In 1 Month At Home?
4. Expert’s Advice
5. The Final Say
6. FAQs
7. References
Top 15 At Home Workout To Gain Weight
For the best home workout to gain weight, essential items include an exercise mat, dumbbells or resistance bands, a jump rope, and possibly a stability ball or kettlebell for variety. Comfortable clothing and shoes, a water bottle, and a timer or stopwatch are also helpful during home workouts to gain weight. Consider using fitness apps or videos for guidance on home workouts exercise plans to gain weight at home, and ensure you have enough open space for safe and effective exercise.
Let’s explore these weight gain exercises at home:
1. Squats
Performing squats at home is an effective way to gain weight and build muscle mass, particularly in the lower body. Squats target your quadriceps, hamstring muscles, glutes, and lower back, aiding in muscle development. Also, since squats engage multiple muscle groups simultaneously, they promote calorie burning and stimulate growth hormone production, further helping you gain muscle at home.
Steps to perform squats at home for weight gain:
1. Stand with feet shoulder-width apart, keeping your back straight and chest up.
2. Lower your body and push your hips back as if sitting in a chair, keeping your weight on your heels.
3. Lower until your thighs are on ground level or as low as comfortable, then push through your heels to return to the starting position.
2. Deadlifts
Incorporating deadlifts into your home workout routine can contribute to weight gain by targeting multiple muscles, including the calves, glutes, hamstrings, lower back, and core. Deadlifts stimulate muscle growth and strength development, which is essential for increasing body mass.
Steps to perform this at-home workout to gain weight:
1. Stand with feet hip-width distant, toes pointing forward, and a barbell or heavy object on the ground before you.
2. Then, bend at the hips, keeping your back straight, to grip the barbell with an overhand grip away from the shoulder-width apart.
3. Keeping your core engaged, drive through your foot and lift the barbell object by extending your knees until you are standing upright.
3. Push-Ups
These are simple yet effective home workouts for gaining weight and building upper body strength. They primarily target the chest muscles, shoulders, and triceps while also engaging the core and stabilising muscles. Regular push-ups can increase muscle mass in these areas, contributing to overall weight gain and physical development.
Steps to perform this at home workout to gain weight:
1. Start in a plank pose with hands and shoulder apart, arms fully extended, and body forming a straight line from head to heels.
2. Lower your body by bending your elbows while keeping them close to your sides until your chest nearly touches the ground.
3. Push through your palms to extend your arms and return to the starting position.
4. Pull-Ups
Incorporating pull-ups into your home workout routine is an effective way to gain weight and develop upper body strength. Pull-ups primarily target the back muscles, including the latissimus dorsi, biceps, and forearms, while also engaging the shoulders and core muscles. Regularly performing pull-ups can increase muscle mass in these areas, aiding in overall weight gain and physical development.
Steps to perform this at home workout to gain weight:
1. Hang from a pull-up bar with hands slightly distant than shoulder-width apart and palms facing away from you.
2. Engage your back core muscles and pull your body up until your chin clears the bar, keeping your chest up and shoulders down.
3. If unable to perform full pull-ups, start with assisted resistance band variations using a chair for support.
5. Lunges
This home workout is for gaining weight as it targets the lower body muscles, including the quadriceps, hamstrings, glutes, and calves, promoting muscle growth and strength. Also, lunges stabilise muscles and enhance balance and coordination, which are essential for overall physical development and weight gain progress.
Steps to perform this at home workout to gain weight:
1. Stand tall with feet hip distance apart and hands on hips or sides.
2. Take a step forward, lowering your body until your knees are 90 degree bent, ensuring your front knee does not extend past your toes.
3. Push through your front heel, then repeat with the other leg.
Also Read: 12 Most Effective Upper Body Workout Poses | ToneOpFit
6. Bent-Over Rows
Incorporating bent-over rows into your home workout routine is beneficial for weight gain. They target the upper back muscles, including the latissimus dorsi, rhomboids, and traps, promoting muscle growth and strength. Bent-over rows also engage the biceps and forearms, contributing to overall upper body development and weight gain progress.
Steps to perform this at home workout to gain weight:
1. Stand with feet and shoulders distance, holding a dumbbell with palms facing your body.
2. Hinge at the hips to bend forward until your torso is nearly parallel to the ground, keeping your back upright and core engaged.
3. Bend your elbows and bring your held dumbbell towards your lower ribcage, squeezing your shoulder blades at the movement’s top.
7. Dumbbell Bench Press
This bench press is an effective home workout for gaining weight. It targets the chest muscles, shoulders, and triceps, promoting muscle growth and upper-body strength. Regularly performing dumbbell bench presses can increase muscle mass in these areas, contributing to overall weight gain and physical development.
Steps to perform this at home workout to gain weight:
1. Lie on a flat desk with your feet flat on the surface, holding a dumbbell in each hand at chest level, palms facing away from you.
2. Press the dumbbells upward until arms are fully extended, keeping wrists aligned with elbows.
3. Also, maintain a slight bend in the elbows at the movement's top.
8. Dumbbell Shoulder Press
Incorporating dumbbell shoulder presses into your home workout routine is beneficial for weight gain. They target the muscles of the shoulders, including the deltoids and trapezius, promoting muscle growth and strength. Dumbbell shoulder presses also engage the triceps, contributing to overall upper body development and weight gain progress.
Steps to perform this at home workout to gain weight:
1. Sit on a bench with your straight back support, holding a dumbbell at shoulder height with palms facing forward.
2. Press the dumbbells overhead until arms are fully extended, keeping wrists aligned with elbows and avoiding locking out the elbows at the top of the movement.
3. Lower the dumbbells back to shoulder height with control.
9. Bicep Curls
These curls are the main form of home workout for gaining weight as they target the biceps in the upper body. By consistently performing bicep curls with proper form and progressively increasing resistance, individuals can stimulate muscle growth and strength in the arms, contributing to overall weight gain.
Steps to perform this at home workout to gain weight:
1. Stand tall and straight, holding a dumbbell in each hand with palms facing forward.
2. Keeping elbows close to your sides, exhale and curl the dumbbells upward while contracting your biceps.
3. Inhale and slowly lower the dumbbells back to the starting position with control.
10. Tricep Dips
These dips are an effective home workout for gaining weight as they target the triceps at the back of the upper arm. By performing tricep dips, individuals can build muscle mass and strength in the triceps, contributing to overall upper body development and weight gain progress.
Steps to perform this at home workout to gain weight:
1. Sit on the stable chair’s edge or bench with hands placed shoulder-width apart, fingers gripping the edge.
2. Extend your legs before you and walk your feet out a few inches, keeping your heels on the ground.
3. Lower your full body until your upper arms are parallel to the ground.
4. Press through your palms to straighten your arms and return to the starting position.
Also Read: Best Stretch Exercises Before Workout For Full Body | ToneOpFIt
11. Russian Twists
These twists are an effective home workout for gaining weight as they target the obliques, the muscles on the sides of the abdomen. Incorporating Russian twists into your routine can strengthen the obliques, improve core stability, and enhance overall abdominal muscle development, contributing to weight gain.
Steps to perform this at home workout to gain weight:
1. Sit on the surface with knees bent, leaning back slightly to engage the core.
2. Hold a dumbbell or other weighted object with both hands before your chest.
3. Rotate your torso to the right, bringing the weight beside your hip, then rotate to the left, bringing the weight towards the opposite hip.
12. Planks
These are a foundational home workout for gaining weight as they engage multiple muscle groups, including the core, shoulders, back, and glutes. By holding a plank position, individuals can improve core strength, stability, and endurance, facilitating overall weight gain progress and physical performance.
Steps to perform this at home workout to gain weight:
1. Start in a push-up position with hands shoulder-width distant, arms fully extended, and body forming a straight line from head to heels.
2. Aim to hold the plank for a set duration, eventually increasing the time as your strength improves.
3. Alternatively, perform plank variations such as side planks or plank with leg lifts to further challenge your muscles.
13. Calf Raises
Calf raises are an effective home workout for gaining weight as they target the calf muscles, specifically the gastrocnemius and soleus. By performing calf raises, individuals can strengthen and hypertrophy these muscles, contributing to increased lower leg mass and overall weight gain.
Steps to perform this at home workout to gain weight:
1. Stand tall with feet hip-width apart, toes pointing forward, and hands resting on a stable surface for balance.
2. Lift your heels off the ground by pressing through the balls of your feet until you're standing on your toes.
3. hold on dumbbells or stand on an elevated surface for added resistance.
14. Glute Bridges
These are beneficial home workouts for gaining weight as they target the gluteus maximus, the largest muscle in the buttocks. By performing glute bridges, individuals can strengthen and hypertrophy the glutes, increasing lower body mass and weight gain.
Steps to perform this at home workout to gain weight:
1. Lay on your back with feet flat on the floor, hip-width distant.
2. As you lift your hips upward, squeeze your glutes until your body is in a straight line from shoulders to knees.
3. Hold the top position momentarily, then lower your hips back to the surface with control.
15. Supermans
This effective home workout to gain weight targets the lower back muscles, including the erector spinae. By performing Supermans, individuals can strengthen and hypertrophy the lower back muscles, contributing to increased back mass and overall weight gain.
Steps to perform this at home workout to gain weight:
1. Lay by facing down on the surface with arms extended overhead and legs straight.
2. Engage your core and lift your arms, chest, and legs off the surface simultaneously, aiming to create a "flying" position.
3. Hold the top position momentarily, then controllably lower your arms and legs back to the ground.
Also Read: Best Workout Routine For Bulking: Exercises, Diet Tips & More!
Which Workout Is Best For Weight Gain?
When aiming for weight gain, focusing on workouts that prioritise building muscle mass is key. Let’s explore these types of home workouts to gain weight that are particularly effective for this purpose:
1. Strength Training Or Resistance Training
Exercises like weightlifting or movements using resistance bands are crucial for adding muscle mass. These activities target your muscles, causing small tears that prompt muscle growth during repair. Concentrate on compound movement exercises such as squats, dumbbell deadlifts, bench presses, pull-ups, and rows, as they engage all muscle groups simultaneously, leading to efficient muscle development.
The World Health Organization (WHO) suggests strength training exercises as a valuable part of its physical activity guidelines. This recommendation is based on several factors, such as the fact that resistance exercise can be done indoors, regardless of the weather, making it accessible and convenient for many people.
2. High-Volume Workouts
High-volume routines entail performing numerous sets and reps with lighter weights. This type of training boosts muscle endurance and encourages hypertrophy or muscle growth. Integrating high-volume workouts into your regimen can stimulate muscle development and increase weight gain.
Gradually intensify your workouts over time to ensure ongoing muscle growth and weight gain. This can involve increasing the weighted object you lift or the difficulty of the exercises. Progressive overload ensures that all your muscles are consistently challenged, resulting in continued gains in strength and size.
Also Read: Banana Increase Weight: Know 7 Benefits | ToneOpFit
How Can I Gain 10 Kg Weight In 1 Month At Home?
Gaining 10 kg (22 pounds) in just one month is an aggressive goal and may not be advisable due to potential health risks. Rapid weight gain eventually strains your body and leads to various health complications.
Aiming for a gradual weight gain of 0.5 to 1 kg weekly is recommended, as this allows for a healthier distribution of weight gain, primarily in lean muscle mass rather than excess fat. The amount depends on various factors, such as consistency of resistance and endurance training, dietary choices for muscle buildup, adequate hydration, etc.
However, following these considerations for gaining nearly 10 kg weight in a month will help:
1. Increase Caloric Intake
Weight gain requires consuming more calories than your body burns. Opt for nutrient-dense, calorie-rich foods such as nuts, avocados, whole-fat dairy, lean meats, and complex carbohydrates. Consuming these foods provides the necessary energy and nutrients for muscle growth and repair. Additionally, consider incorporating calorie-dense shakes or smoothies made with protein powder, fruits, and nut butter to boost your calorie intake.
2. Eat Frequently
Regular, frequent meals and snacks can help you consume more calories throughout the day. This approach ensures a consistent supply of nutrients for muscle recovery and growth. Aim to eat every 2-3 hours, meal full of protein, carbs, and various healthy fats in each meal and snack to support muscle development.
3. Prioritise Protein Intake
It is essential for muscle building, repair and growth. Include protein-rich foods like chicken, fish, eggs, dairy, legumes, and tofu in each meal and snack to support muscle development. Aim to consume nearly 1.6-2.2 grams of protein/kg of body weight daily to optimise muscle protein synthesis.
Also Read: 10 Energy Boosting Foods And 5 Best Health Drinks | ToneOpFit
4. Engage In Strength Training
Regular strength training workouts stimulate muscle growth by causing micro-tears in muscle fibres, which repair and grow stronger. Compound exercises like squats, deadlifts, and bench presses are particularly effective for promoting muscle hypertrophy. Aim to strength train nearly 3-4 times weekly, focusing on different muscles in each session to ensure balanced development.
5. Ensure Adequate Rest
Quality sleep and rest are crucial for muscle recovery and growth. Aim for 7-9 hours of daily sleep and incorporate rest days to allow muscles time to repair and rebuild. Additionally, consider incorporating relaxation meditation exercises to reduce stress and promote recovery.
6. Stay Hydrated
Adequate hydration supports overall health and muscle function. Drink plenty of water-based drinks and other healthy fluids daily to stay hydrated and optimise physical performance. Aim to consume at least 3-4 litres of water daily, tracking water intake based on activity level and environmental conditions.
7. Monitor Progress
Track your calorie intake, weight, and progress in the gym to ensure you are making healthy gains. Use a food diary/journal or mobile app to log your meals and snacks, and regularly weigh yourself to track body weight changes. Keep a workout weekly journal to record your exercises, sets, and repetitions, and adjust your diet and workout routine as needed to continue progressing towards your weight gain goals.
Expert’s Advice
I advocate for a holistic approach to home-based workouts geared towards weight gain, which involves focusing on both exercise and nutrition. Consider incorporating a well-balanced diet with lean proteins, complex carbohydrates, healthy fats, and abundant fruits and vegetables. Hydration is essential for optimal productive performance and recovery, so drinking plenty of water is essential. Additionally, it's important to ensure that calorie intake matches the energy expended during workouts to support muscle growth and facilitate weight gain effectively.
Health Expert
Dr. Aditi Upadhyay
The Final Say
Ultimately, working out at home provides a convenient avenue for those seeking weight gain. Strength training exercises like seated squats, dumbbell deadlifts, and bench presses can effectively build muscle mass. Consistency, balanced nutrition, and sufficient rest are essential for a successful home workout regimen aimed at weight gain. With dedication and perseverance, individuals can reach their desired fitness goals while enjoying the comfort and flexibility of exercising in their own space.
FAQs
1. Can you provide some important tips to workout at home for weight gain?
If you aim to gain weight at home, focus on compound exercises that simultaneously target multiple muscle groups, such as standing squats, barbell deadlifts, and bench presses. Lift heavier weights with fewer repetitions to stimulate muscle growth effectively. It's crucial to maintain a calorie-surplus diet rich in protein to support muscle development.
2. Which is the best weight gain exercise at home for females?
Compound exercises like squats, lunges, and hip thrusts are highly effective for females looking to gain weight and build muscle at home. Incorporating resistance bands or dumbbells into these exercises can increase intensity and promote muscle growth. Consistency and progressive overload are key principles to remember for achieving desired results.
3. What are the best weight gaining exercises for males at home?
Similar weight gain exercises can benefit males as well as females, focusing on compound movements such as squats, deadlifts, and pull-ups. Exercises like weighted push-ups, bent-over rows, and overhead presses can help males build muscle mass effectively at home. It's important to gradually increase the intensity and weight lifted to challenge the muscles and stimulate growth continuously.
4. Can I rely on exercise to increase weight at home?
While exercise is essential for increasing weight and building muscle, it's equally important to address dietary habits. Simply exercising without consuming enough calories will not lead to significant weight gain. To effectively gain weight at home, you must maintain a calorie surplus by consuming more calories than you burn.
5. How to make a routine to build muscle at home?
Building muscle at home requires a structured workout routine that targets different muscles on different days. Incorporate compound exercises at the beginning of your workouts, gradually increasing the intensity and weight lifted over time. Allow adequate recovery between workout sessions to prevent overtraining and maximise muscle growth.
References
- (PDF) Comparison of the Effectiveness of Home-Based Workouts and Gym Training according to Caloric Intake (researchgate.net)
- Effect of Online Home-Based Resistance Exercise Training on Physical Fitness, Depression, Stress, and Well-Being in Middle-Aged Persons: A Pilot Study - PMC (nih.gov)
- Strength Training at Home: Workouts With and Without Equipment (healthline.com)
- No difference between home-based strength training and home-based balance training on pain in patients with knee osteoarthritis: a randomised trial - ScienceDirect
- Exercises at Home to Build Muscle: 18 Moves with and Without Weights (greatist.com)
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