Six of The Best Exercises For Weight Gain

Best exercises for weight gain

Were you aware that working out can also help those looking to gain weight?

Exercise is fantastic because it can help us with numerous goals. We can lose weight, become quicker, get stronger, and improve our endurance.

But just as exercise can help people with the above objectives, working out can also help those looking to gain weight. Of course, not all exercise is created equal, and specific activities are better suited for those who want to get bigger and build muscle.

With that in mind, let’s go over some fantastic weight gain exercises and three factors that make for a good workout plan.

Six Of The Best Weight Gain Exercises

Best exercises for weight gain

1. Pull-Ups

Pull-ups are an effective bodyweight exercise that develops the back, midsection, shoulders, biceps, and forearms.

Best exercises for weight gain

2. Squats

Squats, often referred to as the king of all exercises, are another fantastic exercise that trains a range of muscles, including the quadriceps and glutes. Barbell squats also develop the upper body, which works hard to keep you in position.

Best exercises for weight gain

3. Push-Ups

Like pull-ups, push-ups are an effective bodyweight exercise that strengthens your chest, shoulders, triceps, serratus anterior, and midsection musculature.

Best exercises for weight gain

4. Shoulder Press

Shoulder presses are a fantastic exercise that develops pushing strength and helps you grow your shoulders, the upper portion of your chest, and triceps. The movement also strengthens your midsection.

5. Inverted Row

Inverted rows are an effective bodyweight exercise that builds up the back, shoulders, biceps, and forearms. The activity is also fantastic for strengthening your core and shoulders.

Best exercises for weight gain

6. Romanian Deadlift

Romanian deadlifts are a variation of the classic exercise that helps you emphasize the hamstrings, glutes, and lower back.

Three Factors For a Good Weight Gain Workout Plan

1. Doing Enough Work

The goal of a weight gain workout plan is to lead to muscle growth, which occurs when we do enough work (training volume). According to research, we need to do 10 to 20 weekly sets per muscle group for optimal growth. It’s best to start on the low end and gradually increase the amount of work you’re doing.

You should also keep overlapping volume in mind. For example, your biceps work during most back exercises, so you shouldn’t do that much direct work for them. As little as five to nine weekly sets might be enough.

2. Recovering Well Between Sets

Adequate recovery between sets is vital for accumulating enough volume to build muscle and gain weight. Too many people rush through their workouts, which hinders their performance, resulting in fewer sets and reps.

While intense workouts have their place and time, rushing isn’t ideal. As a rule of thumb, you should rest anywhere from one to three minutes between most training sets. You can rest for up to five minutes when doing more intense training, such as sets of 5 reps on the squat or deadlift.

3. Performing Various Exercises

Gaining weight is about stimulating all areas of the muscle in a balanced way. For example, if you want to develop your chest, you shouldn’t only do a single exercise, be it push-ups or the bench press. Instead, you should perform a combination of movements to target different areas of the muscle and vary the stress you place on your joints and connective tissues.

For example, a good chest routine might look like this:

  • Flat barbell bench press

  • Incline dumbbell press

  • Regular push-ups

  • High cable chest fly

Best exercises for weight gain


Gaining weight through good training isn’t always easy, and there are many things to consider. But having the right tactics and a solid nutritional plan can make the process quicker and more effective.

If you’re interested in learning more about weight gain workout plans, download my 4-week program.


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