5 exercises to gain weight and muscle healthily

5 Simple Exercises To Gain Weight And Muscle At Home

For those who have trouble gaining weight, their daily diet is not the only thing that needs to be taken care of. Besides providing the necessary nutrients for the body, exercise plays an important role in stimulating metabolism and increasing muscle mass. There are specific exercise tips for different body types, and if you are the skinny type, here are 5 very simple yet helpful exercises to gain weight and muscle that you can easily do at home.

5 exercises to gain weight and muscle healthily
5 exercises to gain weight and muscle healthily

Exercise significantly drains your energy, causing you to feel hungry quickly and want to eat more than usual, giving you the opportunity to load more calories into your body. Regular exercise not only stimulates your taste but also helps keep the calorie intake in the body at a reasonable level. This is indeed an effective strategy that can help you gain weight and muscle at the same time.

Squats

Squats require no equipment, so you can practice literally anywhere, anytime. This exercise focuses on toning the muscles in your lower body and developing core strength.

Abs, hamstrings, thighs, hips, glutes, and quadriceps are the muscle groups that benefit from this exercise. Doing squats regularly will increase muscle mass, which is beneficial for healthy weight gain and bodybuilding.

Squats
Squats

Push-Ups

Push-ups target multiple muscle groups in the upper part of your body, namely the shoulders, triceps, chest, and abs. This exercise is a bit advanced and difficult for beginners, so you should start slowly and gradually increase the intensity throughout the process.

For women, push-ups can help strengthen the arms without making the biceps and triceps bigger, ensuring both effective weight gain and a well-proportioned body. For thin men, doing push-ups every day will drastically increase muscle mass, making arms and shoulders bigger and toned.

Push-ups
Push-ups

Crunches

This is a relatively intense exercise, so as a beginner, you will need something to keep your legs in place. Once you have become stronger and used to the exercise, you can do this exercise with no equipment needed.

Crunches are well-known for building six-pack abs in men, but their benefits don’t stop there. This exercise not only helps build a perfect midsection but also boosts lean muscle mass and improves core strength.

Add this exercise to your daily workout routine, and you will soon see a significant increase in your abdominal muscle mass and overall body weight.

Crunches
Crunches

Bench Dips

For this exercise, you will need to prepare an elevated flat surface like a chair or a flat weight bench. You can buy one for a good price using these weight bench coupons.

When doing bench dips, you will take advantage of your own body weight to put pressure on the muscles, which means this exercise will get more and more intense as your body weight increases.

While targeting the triceps, this exercise also greatly tones your back muscles and other related muscle groups like glutes, hips, and calves. It promotes solid, attractive back muscle in skinny men, and helps skinny women gain muscle mass without having to sacrifice their curvy figure.

Bench Dips
Bench Dips

Pull-ups

Last but not least, pull-ups are considered one of the most basic yet effective exercises to gain weight and muscle. To do this exercise, you will need the help of a pull-up bar, and these pull-up bar coupons can save you money on buying one.

This exercise is very helpful as it mobilizes the participation of literally every muscle group of your upper body. Your abs, back, shoulders, and arms will benefit the most from this exercise.

Pull-ups can help you build a lot more muscles than any other exercise in a very short time, which will increase your overall body weight with muscle instead of unhealthy fat.

Pull-ups
Pull-ups

Wrapping Up

Above are 5 very simple exercises to gain weight and muscle that only take you about 30 minutes every day to do. Obviously, you won’t gain weight immediately after a few days of exercise, but trust me, there will be significant changes in the long run. Combine these exercises with a healthy, nutrient-rich diet for the best results.