Top 11 Exercises to Gain a Healthy Weight Quickly
Table of Contents
Introduction:
Gaining a healthy weight involves more than just eating more; it also involves increasing general fitness, strength, and mass of muscle. With the correct mix of workouts, you may increase your energy and endurance while gaining lean muscle mass.
You must include strength training and functional movements in your program, whether you are underweight, have a high metabolism, or just wish to gain muscle healthily. We’ll look at the best 11 workouts in this article that will help you swiftly and efficiently acquire a healthy weight by targeting your main muscle groups and encouraging growth.
Benefits of the Top 11 Exercises for Quick and Healthy Weight Gain:
- Increases Muscle Mass: By emphasizing resistance and strength training, these workouts aid in the growth of muscle mass rather than bad fat.
- Increases Power and Strength: Focusing on the main muscle groups increases the strength of the entire body, facilitating everyday tasks and athletic endeavors.
- Improves Digestion and Appetite: Frequent exercise raises metabolism and increases appetite, which promotes the consumption of healthful foods that lead to weight gain.
- Improves Posture and Body Shape. Strength-based activities give the illusion of confidence by toning the body, enhancing symmetry, and correcting posture.
- Promotes Hormonal Balance: Hormones essential to muscle growth, such as growth hormone and testosterone, are stimulated by weight training.
- Increases Bone Density: Strength training strengthens bones by putting them under healthy stress, which lowers the risk of osteoporosis.
- Boosts Energy Levels: Consistent exercise keeps you energetic all day long by increasing your stamina, endurance, and general vigor.
- Supports Mental Health Endorphins, which are released during exercise, lower stress, elevate mood, and boost confidence as you observe physical changes.
Top 11 Exercises to Gain a Healthy Weight Quickly Video:
Top 11 Exercises to Gain a Healthy Weight Quickly:
Squats:
Since squats work several key muscular groups, including the quadriceps, hamstrings, glutes, and core, they are among the best complex exercises for healthily gaining weight. Regularly performing squats promotes the development of lower-body muscle and increases the synthesis of growth hormone and testosterone, both of which aid in the development of total muscle.
Squats are an essential workout for anybody looking to acquire a healthy weight fast since they increase lean muscle mass more effectively by adding resistance with weights like dumbbells or a barbell.
Deadlifts:
Deadlifts are an effective full-body workout that engages the arms and shoulders in addition to the hamstrings, glutes, lower back, and core. By simultaneously activating several muscle groups, this compound exercise promotes greater muscular growth and strength and aids in the rapid acquisition of a healthy weight.
Additionally, deadlifts increase functional power, grip strength, and posture, all of which contribute to greater performance in daily tasks and other exercises. Including deadlifts with progressive weights and good form is a great approach to increase lean muscle mass and promote healthy weight gain in general.
Bench Press:
A traditional upper-body strength exercise, the bench press primarily works the triceps, shoulders, and chest while also using the core for stability. It is one of the finest exercises for gaining weight quickly and healthily since it is quite good at increasing upper-body muscular mass.
The bench press increases strength and promotes muscular growth by using increasingly larger weights, resulting in a more powerful and sculpted body. Frequent practice improves pushing strength and develops upper-body size, both of which are beneficial for everyday tasks and sports.
Pull-Ups:
A great bodyweight exercise that increases size and strength in the shoulders, core, biceps, and back is the pull-up. They are very beneficial for building lean muscle mass and for healthy weight gain because they simultaneously activate several upper-body muscles.
As you advance, increasing the weight with a weighted vest or dip belt will help you gain even more strength and muscle. Pull-ups give your body a wider, more balanced look by strengthening your grip and improving your posture in addition to your upper-body power.
Overhead Press:
A strong strength exercise that mainly works the shoulders, triceps, and upper chest, the overhead press also works the core for stability and balance. A sturdy upper body and broad, powerful shoulders are developed with the aid of this compound action, which greatly aids in the development of healthy weight gain.
In addition to increasing muscular mass, the overhead press with dumbbells or a barbell enhances posture and functional strength, which facilitates daily pushing and lifting activities. This exercise promotes muscular growth and aids the development of the upper body by gradually increasing the load.
Lunges:
A great lower-body workout that works the quadriceps, hamstrings, glutes, and calves while simultaneously using the core for balance is the lunge. They encourage the development of hip and leg muscles, which are important for increasing total body mass and facilitating healthy weight gain.
Weights like dumbbells or a barbell can be added to lunges to increase resistance and promote the growth of lean muscles. This exercise is crucial for anybody looking to gain weight through muscular growth since it also enhances stability, coordination, and functional strength.
Bent-Over Rows:
The lats, rhomboids, traps, rear delts, and biceps are all worked during bent-over rows, a complex back exercise that also uses the core for stability. This exercise promotes healthy weight growth by strengthening and expanding the back, which adds a substantial amount of muscular mass.
Bent-over rows with dumbbells or a barbell increase upper-body thickness, pulling strength, and posture. This exercise balances out the development of the chest and shoulders from pushing exercises like bench presses and promotes muscular growth by gradually increasing the tension.
Push-Ups:
A basic bodyweight exercise, push-ups work the core and stabilizing muscles in addition to strengthening the chest, shoulders, and triceps. When done correctly and with incremental changes, they are great for promoting healthy weight gain and increasing upper-body bulk.
You can increase the risk and promote more muscular growth by elevating the feet, using a weighted vest to enhance resistance, or attempting more complex forms like diamond push-ups. In addition to increasing strength and size, push-ups also increase endurance and general functional fitness.
Bicep Curls:
A solo workout that targets the biceps especially, bicep curls assist in building muscle and growth in the arms. Curls improve overall shape and proportion by adding lean muscular mass to the upper arms, which promotes healthy weight growth.
Bicep curls enable progressive loading, which is necessary for ongoing muscular growth, and can be performed with dumbbells, barbells, or resistance bands. This exercise enhances the appearance of the arms while strengthening grip and supporting other complex motions such as rows and pull-ups.
Tricep Dips:
A great bodyweight exercise that works the triceps, the muscles on the back of your upper arms, as well as the shoulders and chest to a lesser degree, is the tricep dip. Tricep dips, which are done using a strong chair, bench, or parallel bars, assist in toning and strengthening your arms by having you lower your body by bending your elbows.
Frequent practice can promote functional actions like pushing and lifting, increase muscular definition, and strengthen the upper body. To avoid strain and optimize benefits, proper form is crucial, which involves keeping the shoulders down and elbows tight to the body.
Renegade rows:
Renegade rows are a complex, dynamic exercise that works the biceps, shoulders, and core for stability as well as the back muscles, especially the lats and rhomboids. The exercise is done in a high plank posture with a dumbbell in each hand. You row one dumbbell toward your torso while maintaining the stability of your body, then switch sides.
This exercise is very beneficial for increasing total functional fitness since it not only strengthens the upper body but also tests balance and core stability. The secret to optimizing benefits and minimizing injury is proper form, which involves keeping a straight line from head to heels and avoiding hip rotation.
Conclusion:
In conclusion, by adding lean muscle mass to a regular workout, the top 11 exercises—squats, deadlifts, bench press, pull-ups, overhead press, lunges, bent-over rows, push-ups, bicep curls, and tricep dips—can greatly promote healthy weight gain.
These activities are crucial for anybody looking to gain weight in a sustainable and balanced manner since, when combined with a healthy diet and enough sleep, they not only help build muscle and strength but also enhance posture, metabolic health, and general fitness.
FAQs
Whole-fat milk: Because it contains a lot of calories and calcium, whole-fat milk may cause your toddler or infant to put on weight. In just a few weeks, you will see a change if you give your child a cup of milk each day.
B vitamins have long been recognized to significantly increase body fat at levels below their toxicity threshold.
Assuming you’re a typical adult. 0.8 grams per kilogram of body weight is the recommended dietary requirement for an average inactive adult to avoid deficiencies. A person weighing 165 pounds, or 75 kilograms, for instance, needs to eat 60 grams of protein daily.
The health advantages of eating eggs at night are greater than those of eating them during the day. An egg will aid in muscle development and repair if you exercise in the evening. Protein is necessary for the repair and rebuilding of your muscles.
A fantastic source of calories, protein, and other healthy nutrients, milk may help you safely gain weight and muscle. Try adding it to smoothies, soups, eggs, or hot cereals, or drinking it with meals to enhance your consumption. However, those who have a milk allergy or lactose intolerance should stay away from it.
Obesity and overweight are caused by dietary and lifestyle choices. Among the most prevalent are: consuming a lot of processed or fast food, which is heavy in sugar and fat. Consuming excessive amounts of alcohol since it is high in calories.
Additionally, experts advise eating one or two handfuls of natural peanuts daily, or around 280 calories. However, peanuts with additional flavorings and preservatives or those that are salted are best avoided. Because peanuts contain a lot of fat, eating too many of them might cause weight gain.
Choosing full-grain bread may help you put on weight. It is a nutritious choice for people who want to gain more body mass because it combines carbohydrates, fiber, and minerals.
First, decide between unflavored instant oatmeal, steel-cut oats, or rolled oats. In this manner, you may reduce added sugar while including nutritious, high-calorie foods. Then, for added protein and calories, use milk rather than water. Finally, add nutrient-dense, high-calorie toppings like almonds.
Due to their high-calorie content, dates, cashews, almonds, and raisins are some of the greatest dry fruits for weight gain. However, since dry fruits may be high in calories, it’s crucial to remember that moderation is necessary while consuming them. As part of a well-rounded diet, try to eat a handful of mixed dry fruits each day.
Usually, these foods include a lot of sugar, fat, or both. Particular offenders are highly processed manufactured meals that are frequently fried (sometimes known as “fast foods”), such as fries or burgers, as well as fried snack items like candy and crisps.
Yes, you may make a healthy, invigorating drink by combining sattu with milk and a little honey or jaggery. For people who want to improve their protein and calorie consumption or acquire a healthy weight, this version is excellent.
Based on weight, an individual weighing 150 pounds (68.2 kg) should consume around 55 grams of protein daily. Aim for 69–102 grams of protein per day if you want to gain muscle. Aim for 68–82 grams of protein per day if you’re attempting to lose weight.
Rapid weight gain is defined by medical professionals as a significant rise in body weight over a brief period of time. You should consult your physician if you gain two to three pounds per day or five pounds per week. Seeing them is especially crucial if you gain five percent or more of your body weight in a single month.
Moderation is essential since dates contain a lot of sugar. A healthy way to gain weight is to eat four to six dates a day. You may boost this to 8–10 dates if you’re attempting to gain weight or are really active, but be sure to balance them with healthy fats and proteins.
Rich in protein, vitamins, and good fats, eggs are a nutritious food that is good for people of all ages. Eating one to three eggs a day is safe for healthy people and may raise good cholesterol. People with diabetes or heart disease should only eat seven eggs a week, with an emphasis on egg whites if necessary.
Fruits high in calories, such as mangoes, avocados, and bananas, can help you gain weight healthily. Meals that are both calorie-dense and healthful can be made by combining fruits with other foods that are high in calories.
To gain weight, eat two to three additional bananas each day. About 100–105 calories are added by each banana, for a daily total of 210–315 additional calories. Because of their high carbohydrate content, bananas might help you consume more calories.
References:
- Jewell, T. (2019, June 24). How to exercise to bulk up and shape your body. Healthline. https://www.healthline.com/health/exercise-to-gain-weight
- Underweight? Healthy tips for adding pounds. (n.d.). Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/underweight/faq-20058429
- Chowdhury, A. (2024, May 30). 12 effective home workouts to gain weight easily. Healthy Foods for Weight Loss to Add in Your Diet | ToneOpFit. https://toneopfit.com/blogs/effective-home-workouts-to-gain-weight
- Safe ways to gain weight. (n.d.). WebMD. https://www.webmd.com/diet/ss/slideshow-safe-weight-gain
- Lopez, R. (2025, April 30). I’m a Peloton Strength Instructor and These Are My Favorite Bodyweight Training Moves. https://www.onepeloton.com/blog/bodyweight-exercises
