Try These 15 At-Home Workouts to Gain Weight with Essential Considerations!

Many people refrain from investing in gym memberships and adjust their schedules to prioritize 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 options to incorporate into exercise routines. 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!

Top 15 At-Home Workouts to Gain Weight

For the best results, 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 are also helpful during these workouts. Consider using fitness apps or videos for guidance on exercise plans, and ensure you have enough open space for safe and effective workouts. Let’s explore these exercises:

1. Squats

Performing squats at home effectively builds muscle mass, particularly in the lower body. Squats target your quadriceps, hamstrings, glutes, and lower back, promoting muscle development. They also stimulate growth hormone production, aiding muscle gain.

Steps:

1. Stand with feet shoulder-width apart, keeping your back straight and chest up.

2. Lower your body, pushing your hips back as if sitting in a chair, keeping your weight on your heels.

3. Lower until your thighs are parallel to the ground, then push through your heels to return to the starting position.

2. Deadlifts

Deadlifts target muscles like the calves, glutes, hamstrings, lower back, and core. They stimulate muscle growth and strength development essential for weight gain.

Steps:

1. Stand with feet hip-width apart, toes pointing forward, and a barbell or heavy object on the ground before you.

2. Bend at the hips, keeping your back straight, to grip the barbell with an overhand grip.

3. Engage your core and lift the object by extending your knees until you stand upright.

3. Push-Ups

Push-ups are simple yet effective for building upper body strength. They target the chest, shoulders, triceps, and core.

Steps:

1. Start in a plank pose with hands shoulder-width apart, body straight from head to heels.

2. Lower your body by bending your elbows 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

Pull-ups develop upper body strength and muscle mass, targeting the back, biceps, and forearms.

Steps:

1. Hang from a pull-up bar with hands shoulder-width apart, palms facing away.

2. Engage your core and pull your body up until your chin clears the bar.

3. Lower your body with control. For beginners, use resistance bands or a chair for assistance.

5. Lunges

Lunges target lower body muscles, including quadriceps, hamstrings, glutes, and calves. They also enhance balance and coordination.

Steps:

1. Stand tall with feet hip-width apart.

2. Step forward, lowering your body until both knees form 90-degree angles.

3. Push through your front heel to return to the starting position and repeat with the other leg.

Additional Exercises for Weight Gain6. Bent-Over Rows

Target upper back muscles, including the latissimus dorsi, rhomboids, and traps.

7. Dumbbell Bench Press

Builds chest, shoulder, and tricep muscles.

8. Dumbbell Shoulder Press

Strengthens shoulders, deltoids, and trapezius.

9. Bicep Curls

Promotes arm strength and muscle growth.

10. Tricep Dips

Targets the triceps for upper arm development.

11. Russian Twists

Strengthen obliques and improve core stability.

12. Planks

Enhance core strength, stability, and endurance.

13. Calf Raises

Target and hypertrophy the calf muscles.

14. Glute Bridges

Strengthen glutes and increase lower body mass.

15. Supermans

Target lower back muscles to enhance back mass and strength.

Expert’s Advice

Dr. Aditi Upadhyay recommends a holistic approach that includes strength training and balanced nutrition. Focus on compound exercises and consume a calorie-surplus diet rich in protein, healthy fats, and complex carbohydrates. Hydration and adequate rest are also essential.

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