Exercise can help you lose weight and can also help you gain weight.

You might want to gain weight to build muscle. If you are underweight, that means you are less than your height, and it could be a sign you need to lose weight. Not sure if you’re underweight? To find out your body mass (BMI), use this calculatorTrusted Source.

Regular exercise is a key step in bulking up. Gaining weight is an important part of a holistic approach to weight loss.

We’ll share some exercises that can help you gain weight quickly and with minimal equipment. Next, we will discuss how to increase your body’s health.

Weight gain exercises for males and females

Both male and female bodies store fatTrustedSource and share muscle massTrustedSource differently. It would be best to focus on the exercises that will give you the best results for your body type.

Pushups

Pushups are easy and build muscle in your arms, shoulders and back. To do a pushup:

  1. Place your face on the ground.
  2. Place your palms on the ground with your arms extended and your hand’s shoulder-width apart.
  3. Slowly lift your body until your arms extend fully. Your back should be straight, and your legs should be straight.
  4. Slowly lower your head until your nose touches the ground.
  5. Repeat the process as many times as you feel comfortable.

Pullups

You’ll need a pullup bar or a sturdy cylindrical object to do pullups. This exercise can be used to strengthen your arm and shoulder muscles.

  1. Grab the pullup bar using both your hands. Your palms should be facing away from you. Your arms should be shoulder-width apart.
  2. Lift your legs high enough to allow you to hang from the bar.
  3. Keep pulling yourself up until you reach the top of the bar.
  4. Slowly lower your body so that your arms straighten again.
  5. Repeat the process as many times as you like.

Squats

This exercise builds muscle in your legs and butt, particularly your quadriceps (quads).

  1. Standing straight up, ensure your feet are at a hip-width distance from each other.
  2. Place your hands on your hips, and stretch your abdominal muscles.
  3. Start by lowering your legs down as if you were about to sit down. Then, get in a seated position to parallel your thighs with the ground. Your upper body should remain as still as possible.
  4. Restore your position.
  5. Repeat the process as many times as you like.

Lunges

This exercise can be done anywhere. This exercise is great for bulking up your legs and butt muscles.

  1. Keep your back straight and flex your abdominal muscles.
  2. Start by extending one leg as if you were taking a step. Next, extend your other leg and then bend forward so that your knees are at 90 degrees.
  3. To return to your original position, push back on your heel.
  4. Repeat the process as many times as you are comfortable on one leg.
  5. Continue with the other leg.

Bench press

You will need a bench to lay on, and a bar weighted for this exercise. You can injure yourself if you overload the bar.

Bench presses are good for building shoulder, tricep and chest muscles. This exercise is great for bulking up. You’ll gain muscle mass if you can lift more weight.

For safety, you may consider having a spotter assist with this exercise.

  1. Place your back on the bench. Face the bar if the bench has a rack. If the rack is not present, you can hold the bar with care and slowly recline on the bench until it becomes comfortable.
  2. Grab the rack with both your hands and your thumbs. You can spread your fingers a little.
  3. To lift the bar from the rack, extend your arms.
  4. Slowly lower your arms so that the bar is below your chest.
  5. Slowly straighten your arms, and then raise the bar toward the rack. If you don’t have a rack, ensure you can still sit up.
  6. You can repeat steps 4 through 5 as many times as you like.

Overhead press

To perform this exercise, you will need a weighted bench. You can bulk up your arms, shoulders and back with overhead presses.

  1. Grab the bar with your hands shoulder-width apart.
  2. The bar should be lifted just above your chest level, and your shoulders should not touch it.
  3. Slowly raise the bar so that your arms are straight. Keep your elbows straight and raise your shoulders as if you are shrugging.
  4. Slowly lower the bar to shoulder height.
  5. You can repeat steps 3-4 as many times as you like.

How to avoid

Reduce your cardio and aerobic exercise to gain weight. These exercises are not meant to bulk you up but burn fat.

They don’t need to be avoided completely. These exercises can be done in moderation to tone the muscles. This will define your need to achieve the look you desire.

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What can you eat to bulk up

It is easy to lose weight by eating more. To maintain a healthy weight, be careful about what you eat. Healthy fats, proteins, complex carbohydrates, and complex carbohydrates are the best diet for bulking up. These help build muscle mass and burn calories.

These are some of the foods you should try:

  • lean protein, like chicken and fish
  • Red meat without growth hormones, like grass-fed beef
  • eggs
  • Full-fat dairies such as whole milk or full-fat Greek yoghurt
  • fat-rich fruits, such as avocados
  • nuts such as almonds
  • Whole-Grain slices of bread

Please keep track of the nutrients you eat by keeping a journal or using an app that tracks them. It isn’t easy to track exactly how much without writing down your food intake. It’s possible that you don’t consume enough calories or that your food choices lack the nutrition necessary to sustain a healthy lifestyle.

You can optimize your intake of healthy oils and proteins by keeping a log of your daily activities in a journal. This will help you cut down on junk food and track your calorie intake over time.

Lifestyle changes

Weight gain involves more than just eating well and exercising. Here are some other things you can do to ensure you get the best out of your workouts without causing harm to your body.

  • Sleep enough. You should aim for between six and eight hours of sleep each night.
  • Reduce stress. Stress Cortisol can cause you to gain or lose weight. Meditate or get a Massage to spend more time doing your favourite hobbies.
  • Stop or reduce bad habits. You can reduce or eliminate alcohol and quit smoking. It can be hard to quit smoking, but your doctor can help you make a plan.
  • You should set reasonable goals. You can easily burn yourself out if you push too hard or too fast. Start slow, increase the reps as you go, and keep track of your progress.

Takeaway

Talk to your doctor, nutritionist or personal trainer about healthy weight loss.

The best results will be achieved if you take a holistic approach. Regular exercise is a good idea to build muscle. Eat healthy fats and protein, and create a lifestyle that encourages relaxation, self-care, and rest.