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10 Best Exercise to Gain Weight at Home with Proper Diet Plan: June, 2024

By Aniket

Updated - June 17, 202411 min read

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Welcome to a journey towards a healthier and stronger you! In a world where many focus on losing weight, gaining a few extra pounds in a healthy way is equally important, especially for females. Whether you're a beginner or just looking for effective home workouts to gain weight, we've got you covered.


In this blog, we'll explore simple and achievable exercises tailored for females who want to build strength and add a bit of healthy weight. These exercises can be done in the comfort of your own home. Whether you're a skinny girl looking to gain weight or a beginner exploring the best time for weight gain exercises, we've compiled a diverse set of full-body workouts that are both effective and enjoyable.


Here is a list of the best 10 exercises to gain weight at home. Also, check the proper diet for bulking. Remember, bulking or weight gain means gaining muscle, not fat. So, with the proper exercise, you also need a proper diet plan.


1. Squats

Squats are great for gaining weight and strengthening your lower body. Stand with your legs apart, push your hips back like sitting in an invisible chair, and then stand back up. Keep your knees straight and your back straight. You may progress to more difficult variations by adding weights once you've mastered the basic squat form.



Image Courtesy: RealSimple


How to Do Squats

  • Stand with your legs shoulder-width apart.
  • Push your hips back as if sitting on an invisible chair.
  • Lower your body as far as comfortable and then return to the starting position.


Things to Keep in Mind

  • Don’t bend your knees excessively.
  • Keep your back straight, avoiding slouching.


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2. Push-Ups

Push-ups are a great exercise to start with if you're a novice. When it comes to strengthening the upper body, it is one of the most essential workouts for weight growth. Push-ups build upper body and core strength. Position your hands a bit wider than your shoulders, lower your body to the floor, and push back up. Keep your core tight and don't let your shoulders slouch.


Image Courtesy: Shape


How to Do It

  • Position your hands a little wider than your shoulders.
  • Lower your body until your arms are fully extended.
  • Push your body back up to the starting position.


Things to Keep in Mind

  • Avoid if you have serious shoulder injuries.
  • Keep your core tight and butt clenched.


3. Bench Dips

Dips might help you gain muscular growth in your upper body if done correctly. This workout can also aid in developing strength for other exercises, such as the bench press. Bench Dips target your triceps, chest, and shoulders. Use a bench, grip the ends, and lower your body by bending your elbows. Push back up to the starting position. Be stable to avoid injuries.


Image Courtesy: Verywell fit


How to Do It

  • Grip the ends of the bench with your palms.
  • Lower your body by bending your elbows 90 degrees.
  • Push yourself back up to the starting position.


Things to Keep in Mind

  • Stabilize your body to avoid injuries.
  • Focus on the positioning of your elbows.


4. Lunges

Lunges, like squats, aid in the bulking and toning of your leg and hip muscles. It's one of the most effective ways to gain weight. Lunges work on your thighs and hips. Step forward, lowering your body until your thigh is parallel to the ground. Push back to the starting position. Keep balance and start without weights. 


Image Courtesy: Verywell fit



How to Do It

  • Step forward with one foot until your leg makes a 90-degree angle.
  • Lower your body until your thigh is parallel to the ground.
  • Push back to the starting position and repeat with the other leg.


Things to Keep in Mind

  • Balance your body and avoid leaning too much.
  • Start without weights and gradually increase.


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Image Courtesy: Pintrest



5. Crunches

You're probably thinking that crunches help you lose belly fat, and you're right. But first, let me tell you something you don't know! Crunches can also help you gain core strength and lean muscular mass, resulting in a more appealing stomach. Crunches strengthen your core. 


Image Courtesy: Sony's Gym


How to Do It

  • Lie down on your back.
  • Bend your knees and place your arms under your head.
  • Inhale and contract your abs, lifting your upper body.
  • Exhale and return to the original position.


Things to Keep in Mind

  • Start slowly, avoiding fast, jerking movements.
  • Avoid pulling your head and discontinue if you feel lower back discomfort.



6. Glute Kickback

This exercise targets your glutes. Kneel on the ground, lift one leg backward, squeeze your glutes, and hold for a second. Don't arch your back.


Image Courtesy: Istock


How to Do It

  • Kneel on the ground with hands in a press-up position.
  • Lift one leg upwards until your hamstrings are in line with your back.
  • Squeeze the glutes and hold for a second before returning to the initial position.


Things to Keep in Mind

  • Avoid if you have back pain.
  • Keep your back straight, not arched.


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Image Courtesy: British International




7. Pull-Ups

Pull-ups are effective for gaining weight and building arm muscles. Pull-ups, particularly with weights, are an excellent method to bulk up your muscles. If you're a novice, start with basic pull-ups and progress to weighted pull-ups as your strength improves.


Image Courtesy: THENYF


How to Do It

  • Grip the pull-up bar with your palms facing your preferred direction.
  • Pull your body up until your chin is barely above the bar.
  • Lower your body until your arms are fully extended.


Things to Keep in Mind

  • Warm-up properly before pull-ups.
  • Focus on building strength rather than speed.


8. Bench Press

The bench press is an excellent technique to bulk up your chest muscles, shoulders, and triceps. Lie on a bench or the floor, hold a weighted bar, lower it to your chest, and straighten your arms. Don't lock out your elbows suddenly.


Image Courtesy: Coach Mag 


How to Do It

  • Lie on your back on a bench or the floor.
  • Hold the bar and lower it to your chest.
  • Straighten your arms and repeat.


Things to Keep in Mind

  • Avoid locking out your elbows suddenly.
  • Maintain the right grip and eye alignment for proper positioning.




9. Deadlift

Deadlifts are excellent for overall muscle mass. Stand with legs apart, bend over, grab a weighted bar, lift it while keeping your back straight, and then lower it down. Start with lightweight.


Image Courtesy: Health shot

How to Do It

  • Stand with legs slightly apart.
  • Bend over, grab the bar with a shoulder-width grip.
  • Lift the weight, stand up straight, hold, and then lower the weight.


Things to Keep in Mind

  • Start with lightweight.
  • Keep the bar closer to your body to avoid back injuries.


10. Burpees

Burpees provide a full-body workout. Start in a squat, kick your legs back, lower your chest, return to a squat, and then jump up. Do them with intensity for a calorie burn. Be cautious with your ankles, knees, and wrists.

Image Courtesy: Quora


How to Do It

  • Stand with feet shoulder-width apart.
  • Squat down, place hands on the floor, and kick legs back.
  • Lower your chest to the floor, return to a squat, and then jump up.


Things to Keep in Mind

  • Warm up to protect ankles, knees, and wrists.
  • Keep your core tight and breathe consistently.


7 Healthy and Affordable Diets for Weight Gain


Image courtesy: UAB


1. Milk

Milk is like a superhero for your body, packed with vitamins, minerals, and calcium. It's often called a complete food! Having two glasses of milk a day is perfect. You can also get creative and make weight-gaining shakes by adding stuff like banana, nuts, protein powder, oats, or peanut butter.



2. Dried Fruits

Dried fruits are your weight gain buddies! You can munch on them raw or roasted. Almonds, walnuts, and cashews are fantastic for gaining weight, and if you eat them regularly, you're on the right track.



3. Eggs

Eggs are superstars for weight gain. They've got protein, calcium, and healthy fats. Eating whole eggs is the way to go. You can have them boiled or mix them into salads or other dishes.


4. Rice

Rice is like a weight gain superhero, too. It's simple, easy to make, and won't hurt your wallet. A complete meal with boiled rice, curry, and veggies is a great way to gain weight.



5. Meat

For non-vegetarians, red meat is a fantastic source of protein. The more fat in the meat, the more calories you get. It's a great way to build muscle.


6. Oats

Oats are a weight-gaining magician. Mix them with milk, and you've got a powerhouse meal. They're packed with calories and healthy fats.



7. Potatoes

Potatoes are a vitamin K powerhouse with a bonus of carbohydrates. They're high-calorie and help release energy in the form of glucose. 




FAQs on Gaining Weight at Home


Q1: How can I gain 10 kg weight at home?

Ans: Gaining 10 kg at home requires a combination of proper diet and consistent full-body workouts. Focus on calorie-rich foods, including milk, dried fruits, eggs, and incorporate exercises like squats, push-ups, and deadlifts into your routine.


Q2: How can I gain 5 kg in 15 days?

Ans: Gaining 5 kg in a short time isn't recommended for a healthy approach. Aim for gradual weight gain by increasing your daily calorie intake with nutrient-dense foods and combining it with regular strength training exercises.


Q3: What workout is best for weight gain?

Ans: Full-body workouts that include squats, push-ups, bench dips, lunges, and deadlifts are excellent for weight gain. These exercises target multiple muscle groups, promoting overall muscle development and weight gain.


Q4: Is Home Workout good for weight gain?

Ans: Absolutely! Home workouts can be highly effective for weight gain. Exercises like squats, push-ups, and lunges can be done with minimal equipment. Combine these with a nutritious diet to achieve healthy weight gain at home.


Q5: Soo on How can I gain 10 kg weight at home?

Ans: Gaining 10 kg at home involves a consistent routine of strength-building exercises such as squats, push-ups, and incorporating calorie-dense foods like milk, eggs, and meat into your diet. Gradual progress is key for sustainable and healthy weight gain.