Exercise ideas for weight gain

Exercising to gain weight naturally sounds counterintuitive, but it is a viable strategy to add some extra pounds to your frame. Here are some tips on exercise to help you gain the weight you want.

Don’t Overdo the Cardio

If you want to lose weight, that is the time to go full-out on the cardio. You lose fat when you do cardio, which translates, obviously, into lost weight. You want to concentrate your efforts on building muscle, not dropping pounds.

Focus on Resistance Training

Do two resistance training sessions every other day during the week to build your muscle. You don’t want to do resistance exercises every day because your muscles need time to rest. Your sessions should include all major muscle groups, including chest, back, shoulders, abs, arms, hips, and legs.

Talk with the Professionals

Before you start any exercise program, it’s important to talk to your doctor. You want to make sure that any exercises you do will not actually cause your body more harm than good. After you get the go-ahead from your physician, consult with a personal trainer to help design a custom weight-building exercise for you. If you have any physical limitations, make sure to let your personal trainer know.

Think Outside the dumbbell

Resistance training doesn’t mean you have to lift heavy weights. You can use exercise bands and your own body weight to build muscles.

Now, here are some ideas for exercise for weight gain for some of the major muscle groups to give you an idea of where to start.


Some exercises to do for your back include the side plank and side plank. For the side plank, tighten your core muscles, and lie on your side. Use your one foot and elbow to raise yourself up on one side, raising your body in a straight line off the floor. Hold for 30 seconds, and then work your way up to two minutes. Lie down on your stomach, tightening your core muscles to do the plank. Use your elbows and toes to brace your body as you raise yourself up. Lower down your buttocks until even with your shoulders. Bring your belly button in toward your spine. Hold for 30 seconds, and then increase to two minutes. You can modify both exercises by using your knees to hold yourself up.


Try heel step downs to increase muscle in your legs. Start with your feet together, and then take one step forward. When your heel hits the floor, keep your foot from going down as you move your weight toward the front. Bring your foot back to the standing position. Then do the same action with the other foot. Do ten repetitions on each side. Increase your stride as you improve in this exercise to make it more difficult.


Use light weights or exercise bands to do this exercise. For arm raises, keep your feet shoulder width apart. Tighten your core muscles. Put your right foot on top of one end of an exercise band, and hold the other end with your right hand. Raise your arm to the side until it’s at the same level as your shoulder. Hold this for a few seconds, and then put your arm down slowly. Do two sets of ten reps.