Many people believe that exercising can only help in achieving weight-loss goals. Resistance exercise can help you lose weight, but it actually makes you gain weight when combined with a higher caloric intake.

While being overweight raises the risk of developing various health problems, being underweight is just as dangerous. Underweight people should consult a physician if they experience persistent fatigue, loss of appetite, or an increased risk of illness or infection.

Weightlifting and other forms of resistance exercise can aid in muscle mass development. You can stimulate muscle growth by putting pressure on them.

However, you must consume more calories to meet the nutritional requirements for muscular growth. Maintaining muscle health also entails repairing any damage to the muscle fibres that has already occurred. However, shifting weight gain can be achieved by combining exercise, vitamins, and a higher calorie intake.

Here are the three (3) simple workouts for weight gain that are a combination of a balanced diet.

1#: Push ups


Push-ups are a quick way to gain muscle mass. It’s a simple but effective exercise for weight gain. Moreover, daily push-ups can be a great way to improve your fitness without buying expensive gym equipment or using anything except your own body weight.

Steps to do push up

Before you begin, keep your hands slightly wider than your shoulders, your knees on the floor, and your head should be straight. Avoid swaying or arching your body.

• Begin in a standard press-up stance.

• Place your hands as widely as possible. The wider your hands are apart, the harder your chest will work.

• Gradually decrease your chest to the ground while holding your abdomen tight and your hip spine straight.

• Return to the starting position gradually.

Maintain a strong core throughout the push-up exercise. In addition, avoid arching your back or sagging in the middle of your body while standing.

Ten incline push-ups are a good starting point for beginners. Intermediates can do it in three sets with ten reps in each set. On the other hand, advanced athletes can perform ten slowed-down pushes, pausing at the bottom of each set between each repetition.

2#: Squat


Multiple muscles in both the upper and lower body are worked during this dynamic resistance training exercise, which helps to gain weight. Squats are the best workout for the legs and back to build muscle and burn fat. Squatting incorrectly might be harmful to your muscles and joints.

It strengthens, stretches, protects various muscular groups and helps avoid injuries.

Steps to do squat

• Stand straight with a small gap between your two feet.

• Sit back with your buttocks in a chair position and slightly bend your knees at that time, so your body weight is distributed evenly between your heels.

• Rise up and repeat the process.

If you’re a beginner, you can start with 10 body-weight squats and gradually work your way up to 15 squats in 3 reps.

3#: Lunge



A lunge is the most effective exercise for working your legs and buttocks. They’re safe, straightforward, and engage nearly every muscle in your lower body. It targets the glutes, quadriceps, hamstrings, calves, and core.

The lunge is an excellent lower-body exercise. When combined with a high-calorie diet, this exercise helps you gain weight, increase lower body strength, core strength, and muscular tissue.

Lunges are a unilateral workout that targets one side of the body alone. This results in an increase in general stability, coordination, and balance for everyday tasks. Training each side separately also ensures that both sides of your body get equal work, rather than favouring your stronger side.

Before you dive in, be sure to read our top tips and our guide to performing our favourite lunges.

Steps to do lunge

  • Straighten up, arms at your sides, feet 6 inches apart.
  • With your right leg, take a step forward with your knees. Both legs should be at 90 degrees at the same time. Your spine and chin should look straight.
  • Using the heel of your front foot, push yourself back up to the beginning position.
  • Repeat steps 4–6 for the second leg to complete one set.

Rep lunges using the same or a different leg each time. For beginners, at least three sets of these workouts every day will suffice. To increase the intensity, perform 10 reps in the first set, 12 in the second, and 15 in the third. You can hold the lunge position or perform short pulses to increase the intensity.

In conclusion,

Regular exercise helps you gain weight faster and boosts your immunity.

Make sure you exercise properly and gradually increase the number of reps. Don’t start with the heavy lifting.

Also, remember to eat properly. Exercise, coupled with good nutrition, can work wonders.

BE PATIENT. Good things take time.

About the author

“Gaurav Kaushik is a Technologist professionally who lives in Chennai. He has a Master Degree in Mechanical Engineering from BIT Mesra. Further, He has completed his Diploma in Diet Planning and Yoga Teacher Training Certificate from Udemy. In his free time, Gaurav loves exploring new corners of the world and enjoys living an active and healthy life.”

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