10 Must-know weight gain exercises
If you’re looking to gain some extra muscle, join Beauty and Tips as we take a look at 10 exercises that will help you put on weight.
Lifting isn’t exactly easy, especially if you’re a beginner. But while anyone who lifts will have their own specific goals in mind, all of us are united by one common thing: We want to get stronger and bigger. People who want to gain weight via exercises need to start lifting the way that body builders do. And body builders are a pretty rare breed who care about one thing and one thing only – working every single muscle and looking as big as possible!
The biggest snag with this aim is that, if you don’t to it right, you might look out of proportion. Your arms might be HUGE but your legs might be tiny. This is why it’s important that you follow as many exercises as possible in this list to gain weight in different areas of your body and work each muscle. That said, it isn’t all about lifting, and there are various other exercises you can do to gain weight, such as swimming. Naturally, you will probably need to spend more time at the gym than you are doing at the moment but it will be totally worth it.
10 Weight gain exercises
The Bench Press
Looking to gain weight fast? The bench press is your best friend from now on.
The first time you do the bench press won’t be easy, and you need to make sure that you start with a weight that suits you. The more you do this exercise, the more you can move on to heavier weights.
The bench press is really effective at boosting weight around both your outer and inner chest regions. Inclined bench press is the one you should go for if you want the best results, but there are a few variations you can try. Two seats of 10 each should be enough to help you gain weight in the areas you want.
The great thing about the humble push up is that you don’t even need to go to the gym to do it. All you need is the comfort of your own home and a bit of floor space! It’s a simple exercise that you probably did as a kid, either at school or at home. When it comes to gaining weight, it’s ideal because it works your upper body really well.
Spend a few minutes each day doing a few push-ups. There’s no need to over-exert yourself at first (as push ups can be pretty testing when it’s been a while!) but after you’ve eased your way into them, you can then start to do more and more each day.
You probably also performed pull-ups when you were a kid. They’re simple enough to do and don’t require you to hit the gym. The only equipment you need is a pull-up bar. If you don’t have one at home, you will need to go to the gym. Grab the bar and make sure your palms are facing outwards. Then, pull yourself up over it and arch in your back while puffing your torso out. Lower yourself down slowly until your arms are extended fully. Repeat as many times as you can.
Dumbbell Shoulder Press and Upright Barbell Rows
If all you have is a set of dumbbells at home, you should do the dumbbell shoulder press workout to gain more weight. For naturally thin people, this workout is great for gaining upper body muscle mass and honing a nice-looking physique.
If you can swim but haven’t swam for so long, what have you been waiting for?! Swimming is a fantastic cardiovascular exercise that’s health for you full-stop, but it’s also a great way to gain more muscle. How? Put simply, the more you swim, the hungrier you’ll get! After a good swim session, you’ll probably find that you’re in the mood for devouring more calories. This isn’t a bad thing at the moment, as you’ll be burning them off via exercise. So get yourself down to the gym and go for a swim.
Jogging works like swimming in that it fires up your metabolism and ensures your body is able to burn more fat faster. It can also increase your appetite, which is no bad thing as to gain weight you’ll also need to eat more. Start your day properly with a morning jog followed by an awesome breakfast.
This exercise targets your hip flexors, hamstring and quads. Start by standing with your legs wide apart (shoulder width). Clasp your hands together before your chest before flexing your hips and knees and lowering your body. Use your hips to sit back and keep your torso upright. Return to where you started and repeat a few times.
Burpees target your hamstring, quads, delta, triceps and your chest. They’re not too difficult and they’re a great way to gain more weight. Start by standing up and place your hands by your side. Then, rest your palms on the mat as you lower yourself to a squat position. Keep your arms outstretched as you kick your legs backwards until you’re in what we call the high plank position. From here, you need to return to the squat position immediately before jumping from this one to finish. Repeat a few times.
Can sitting around really help you gain weight? Ordinarily, no. But this is yoga we’re talking about. Following yoga’s various poses and breathing techniques can stimulate your appetite, which in turn can help you to gain more weight. The best poses for weight gain include the matsya asana, the bhujang asana and the varja asana.
Lastly, you can move onto dead lift after you’ve tried a few of the above exercises. This one involves heavier weights so you will need to build up to it, but it stimulates your leg, back and arm muscles. In the name of safety, work with a trainer who can guide you through your first dead lift.
What are your favourite weight gain exercises?