Exercises to Gain Weight at Home for Men and Women

Sep 21, 2016 · 8 min read

While everyone out there is struggling to shed off those extra pounds of weight they carry, you are sitting here clicking on random links across the internet all in a hope to find a perfect exercise routine that will help you gain weight. Well, if that’s the case then you don’t need to look further anymore. Here’s MyFitFuel with a simple exercise routine to help both men and women to gain weight at the comfort of their home. Yes, no dumbbells no fancy gym machines required. Read below to know more -

A Keynote about this Weight Gain at Home Exercise Routine

Well, most of you might think that this exercise for gaining weight at home routine will produce results only for men while women may need a different kind of exercise routine to gain weight. You are wrong. These exercises will not only help men to pack on mass but also women to gain weight. Below you will find exercise routine along with their tutorials to help you do each exercise in a good form.


Exercise Routine at Home to Gain Weight

  • Day 1
    Upper Body & Abs
    2 x of Push ups
    2 x Pike Push ups or Hindu Push ups
    2 x Triceps Dip
    6 x Pull ups
    3 x Ab Circuits

Note — For each set, you have to go for 20 reps.

Exercise to Gain Weight for Female at Home

While the above-mentioned workout routine is well suited for everyone else other than beginners, here’s the simple yet effective weight gain exercises for womens at home. Repeat this workout routine for two consecutive days followed by a rest day.

Total Body Circuit — Time Duration — 15 minutes

Time Exercise 0:00–0:40 Jumping Jacks 0:40–1:00 Active rest/Stretching 1:00–2:00 Push-ups 2:00–2:30 Active Rest/Stretching 2:30–3:30 Push-ups 3:30–4:00 Active Rest/Stretching 4:00–5:00 Triceps Dips 5:00–5:30 Active Rest/Stretching 5:30–6:30 Triceps Dips 6:30–6:50 Active Rest/Stretching 6:50–7:50 Walking Lunges 7:50–8:20 Active Rest/Stretching 8:20–9:20 Walking Lunges 9:20–9:50 Active Rest/Stretching 9:50–10:50 Squats 10:50–11:20 Active Rest/Stretching 11:20–12:20 Squats 12:20–12:40 Active Rest/Stretching 12:40–13:40 Burpees 13:40–14:10 Active Rest/Stretching 14:10–14:30 Jumping Jacks 14:30–15:00 Cool down/Stretching

Upper Body at Home Workout Exercise to Gain Weight

1. Push-ups

Primary Muscles Targeted — Pectoral muscles, Delts, and Shoulders

How To Perform A Push-Up -

  • Begin with a high plank position with your hands firmly placed on the ground, right beneath your shoulders.

2. Hindu Push-up

Primary Muscles Targeted- Shoulders, Chest, and Triceps

How to Perform Hindu Push-ups -

  • Begin with your butt in the air, legs wider than shoulder and hands placed in front of your on the floor.

3. Triceps Dips/Bench Dips

Primary Muscles Targeted — Triceps and Shoulders

How to Perform Triceps Dips -

  • For this exercise, you will need a bench or something similar like a sofa or a sturdy chair.

4. Pull-ups

Primary Muscles Targeted — Lats and Arms

How To Perform A Classic Pull-Up -

  • Grab a pull-up bar with your palms facing outwards

Lower Body Home Workout Exercise Guide to Gain Weight

5. Bodyweight Squats

Primary Muscles Targeted — Quads, Hamstring, and Hip Flexors

How To Perform A Squat -

  • Stand with your legs shoulder width apart. Keep your hands clasped together in front of your chest.

6. Jump Squats

Primary Muscles Targeted — Quads, Glutes, and Hip Flexors

How To Perform A Jump Squat -

  • Begin with a standing position with your feet shoulder width apart.

7. Walking Lunges

Primary Muscles Targeted — Quads, Glutes, and Hip Flexors

How To Perform Walking Lunges -

  • Start with a standing position with your feet shoulder width apart and your hands on the side.

8. Standing Calf Raises

Primary Muscles Targeted — Calves

How To Perform A Standing Calf Raise -

  • Rise up on the toes from a standing position while keeping the knees and straight and heels off the floor.

Full Body Aerobic Exercise at Home Guide

9. Burpees

Primary Muscles Targeted — Chest, Triceps, Delts, Quads and Hamstring

How To Perform A Burpee -

  • Start off with a standing position with hands on the side.

You should also read — 20 Aerobic Exercises you can do at Home

Exercises Tips for Weight Gain at Home

  • You can skip Cardio (Yes, seriously) — It’s time to spare yourself from those strenuous running sessions. It ain’t gonna help you. On a scale of 0 to 10, keep your cardio at 2–3 mark. Include short interval running, sprints and uphill training in your cardio routine.

Most Important Takeaway

Your transformation from skinny to muscle will require a focused approach to the training as well as diet. You can’t replace your bad training with a good diet and vice-versa. Besides, you will need a lot of patience to see those scales going up. Keep pushing yourself and you will be there one day.

Originally published at My Health & Fitness — MyFitFuel.


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