4 effective exercise to gain weight fast at home

By  ,  Onlymyhealth editorial team
Jul 13, 2017

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Quick Bites

  • Roll downs can be a very beneficial.
  • Free-weight exercises can help you a great deal.
  • You should also include a few cardio exercises.

Gaining weight can be a very difficult task. You need to balance nutrition and exercise to gain weight. Sometimes, nothing seems to work even after you have put diligent efforts! In such a case, a few at-home exercises to gain weight can be helpful.


Perform squats regularly. Make sure you complete at least 20 sets of squats twice a day. After every squat, breathe in and out at a rhythmic pace. The purpose is to stretch every muscle in your stomach and the legs while you build your energy simultaneously.

Roll downs

The next best exercise technique is to practice roll downs. Stand straight with your feet parallel to each other. Make sure your back is straight and your hips are pulled in tight. Now with the weight of your head roll down without bending your knees and try touching your toes. Bend your knees and relax your hands and then stretch your hips upwards keeping your hands on the ground. Slowly come up. Remember that your head should be the last thing to come up. Make a high arch with your back with your chest protruding forward. You must feel the stretch in your abdomen. Relax. This should be repeated ten times. This exercise is the best warm up technique that stretches your muscles as well as helps you gain weight at home.

Weight exercises

Free-weight exercises can help you a great deal. It can help add body weight to chest, shoulders, arms, abdominals and legs. The sets should have fixed repetitions, techniques and patterns apart from including proper rest sessions.


Most people will tell you that cardio is not what you need. Cardio is essential. This will keep the heart healthy and burn all the saturated fats being consumed while it utilises all the healthier fats to build muscles.

Weight gain exercises at home can be indeed effective if followed diligently. One must remember that this process happens slowly and consistently. Remember, to pace the exercises out. Give your body a few days’ rest after every concentrated workout session.

Image: Shutterstock

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  • Name27 May 2013

    it is very important to exercise regularly

  • komal27 May 2013

    it is very helpfull to me.....

  • Vidiya Sharma12 Mar 2013

    these exercise are effective and easy ways to get weight.

  • Daljeet02 Aug 2012

    I m 20 yr young blood and my weight is 46 and 5 feet 2 inch tall, what should i do to gain weight. I am continuously going to running 2 km at morning from past 8 to 9 yrs and my friendz criticizes me for this they say that this will be the cause behind your skinny body. What should i do to gain weight idon't want to use jym and or any weight lifting activity

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