Best exercises to gain weight

By  ,  Onlymyhealth editorial team
Aug 18, 2017

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Quick Bites

  • Flat bench press and Inclined bench press with bar help build the chest.
  • Upright barbell rows and dumbell shoulder press work best for shoulders.
  • Hammer curls for forearms and biceps help build arms.

Apart from taking to a healthy diet with the resolve to eat more calories than spending, you must include some exercises in your weight gain programme to build muscles.

Having muscles would ensure that whatever you eat gets converted is absorbed into the body. Both these aspects of a weight gain regimen are inseparable.

Weight gain exercises for different body parts


  • Flat bench press with bar.
  • Inclined bench press with bar.
  • Flat bench press with dumbbells.
  • Inclined bench press with dumbbells.


  • One arm row with the dumbbell.
  • Deadlifts.
  • Lower back extension.
  • Pull-ups (Chin-ups).
  • Bent over back rows.


  •  Upright barbell rows.
  •  Dumbell Shoulder Press.
  •  Military Press.
  •  Overhead Squat


  • Standing cable curls.
  • Hammer curls for forearms and biceps.
  • Standing alternate dumbbell curls.
  • Standing straight bar curls.


  • Leg raises.
  • Stability ball crunches.
  • Lying crunches.
  • Cable crunches.
  • Inclined bench crunches. 

Important exercise tips

  • Keep the workouts short but intense, i.e. under an hour.
  • If you want to gain bulk, look to free weight exercises that strain your large muscles. Some examples are deadlifts, squats, pull ups bar dips and bench presses.
  • Your repetitions should be low and weights should be heavy. Taking 3 minutes of rest between sets is enough.
  • Do not perform more than two or three exercises per body part.
  • Generally, people with very high metabolism have low weight. They should train with more intensity but be less frequent in their workouts. Work out three days a week only but different body parts for each of the days, i.e. chest shoulders and biceps on one day, back and biceps on the other, and legs and abs on the third day. 

To get the best out of these exercises, make sure that you train with the ideal number of repetitions and sets in every workout. Moreover, make sure that you are not overtraining as that tends to defeat the purpose of gaining weight. As already mentioned, working out three days a week is an ideal schedule for gaining weight. It is essential for you to include exercises in your weight gain programme as merely having healthy foods and increased calorie is not conducive to healthy weight gain.


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  • Gaurav11 Dec 2012

    my height is 5'9 ft and my weight is 60 i want to increase my weight how can i do that

  • mohit shrivastava16 Oct 2012

    HI im Mohit Shrivastava and I want To going Jim this winter and I need weight improvement Plz suggest me protin powder.

  • kai kai08 Oct 2012

    i didn't get it??? or maybe i am a dammy hehe its for males or females and one thing else " chocalate is good for gaining weight or not?"

  • bunty01 Oct 2012

    i want to gain my weight i m 28 old and weight is 51 my height is 157

  • rahul sinha29 Sep 2012

    i m 22 yrs height is weight is 42 kgs,what should i have to do to increase my weicht,what diet plan shoukd i take..what exercises should i have to do...plz give me tips

  • ram16 Sep 2012

    my weight is 45 and my age is 29 height is 160

  • bipin05 Sep 2012

    Nice to learn about the ideal weight gain exercises for different body parts.

  • sidhu03 Sep 2012

    my height 5"8 my weight is 56 iwant to increase my weight and develop my biceps

  • John Matthews11 Jun 2012

    Consume a lot of high-calorie snacks (not junk food) such as cheese sticks, milk shakes, muffins, dried fruits, yoghurt and breakfast bars.For more information about Health visit stayfitnutrition website.

  • satyam14 Oct 2011

    my height is 173 and age 23 but my weight is only 52.

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