Buy for 1000 and Get ACV Plus Greens Free

Buy for 2000 and Get Mega Curcumin Free

Buy for 3000 and Get Shaker Free

Buy for 4000 and Get Ultra Cranberry Free

Buy for 4500 and Get Shilajit Free

Buy for 5000 and Get Mega Coenzyme Q10 Free

Buy for 7000 and Get CLA Free

Buy for 7500 and Get Gallon Free

Effective Exercises for Weight Gain - Genetic Nutrition

Effective Exercises for Weight Gain

, by Genetic Nutrition, 6 min reading time

Like weight reduction, putting on weight requires a determined methodology.  Exercise is imperative in guaranteeing that the weight gained is healthy and generally composed of muscle mass rather than fat, despite the fact that a calorie surplus is still essential. Let's see weight gain exercises that work in this blog, with an emphasis on resistance training, compound motions, and consistency.

Understanding Weight Gain - Muscle vs Fat

It takes more than tipped scales to gain weight — building lean muscle mass is the key. Indeed, even at a heavier weight, you could appear and feel conditioned on the grounds that muscle tissue is denser than fat. The key to advancing muscle development is resistance workouts, also known as strength training.

Muscle hypertrophy is the process that makes an individual healthily obtain weight. Your muscle fibres support tiny tears when you lift loads or work out with your body weight. Your body mends these tears during the healing period, which brings about bigger, stronger muscles. 

Read Also: Incorporating Resistance Bands In Exercise Routine

Effective Exercises for Weight Gain

Effective weight gain includes a routine of well-planned activities and nourishing food. By stressing compound movements and strength training, one can guarantee that the weight obtained is robust and healthy by expanding muscle mass. These are a couple of the best exercises to include in your weight-gain routine.


Focusing on the quadriceps, hamstrings, and glutes, as well as enacting the core and lower back, squats are an essential activity for creating lower body strength and mass. To perform a squat, place your hands before your body while keeping a bodyweight position, or stand with your feet shoulder-width apart and a barbell across your upper back. When your thighs are parallel to the floor, bring down your body by bending your knees and hips while keeping a straight back and a raised chest. 

Bench Press

This exercise effectively improves strength and muscular advancement in the chest area. The bench press, which focuses on the chest, shoulders, and rear arm muscles, is fundamental for expanding upper-body mass. To do it, put your feet solidly on the floor while lying on a flat seat or bench. Press the barbell back up to the starting position, subsequent to bringing it down to your chest and stopping for a brief time. 


Exercises that focus on the posterior chain, which incorporates the hamstrings, glutes, lower back, and traps, are superb for creating overall body strength. To execute, place a barbell over your midfoot and stand with your feet hip-width wide apart. To get a shoulder-width grasp on the bar, bend at the hips and knees. Standing upright, stretch out your hips and knees to lift the bar. Keeping up with the right structure consistently, cautiously lower down the bar back to the ground.


These perplexing exercises are a great method for building muscular definition and chest area strength. Exercises like pull-ups and chin-ups work the core and are perfect for building the back, biceps, and lower arms. To execute, place your hands shoulder-width wide apart and grasp an overhand (pull-up) or underhand (chin-up) pull-up bar. When your chin is over the bar, raise yourself up and cautiously descend. 


This exercise is an effective method for building muscle and strengthening the back. Rows are fundamental for reinforcing the lats, rhomboids, and biceps, fostering a thick, muscular back, and improving posture. To perform, squat down with your knees marginally bent and utilise an overhand grasp to hold a barbell or dumbbell. Press your shoulder blades together and pull the load toward your midsection prior to lowering it back down. 

Read Also: Unlocking the Benefits of Anaerobic Exercise for Overall Fitness

Creating a Workout Plan

This is to make a training schedule that works for all the fundamental muscle groups and ensures consistent improvement. Fostering an effective activity routine is fundamental to acquiring muscle and gaining weight. A very much planned programme should consolidate progressive overload while finding some balance between volume, frequency, and recovery. 

Progressive Overload

Monitor your development and lift somewhat more or complete a couple of additional redundancies consistently. A consistent increase in workload is fundamental for keeping up with muscle mass. This is steadily increasing the weights, repetitions, or intensity of your exercises to challenge your muscles consistently. 

Frequency and Volume

For each activity, start with three sets of eight to twelve repetitions, progressively expanding the weight as you advance. Aim for three to five times a week of activity to increase muscular mass. The previously mentioned exercises should be integrated into every session to ensure that all primary muscle groups are worked throughout the week. 

Rest and Recovery

During exercise and rest, muscles grow. Ensure you get sufficient rest (seven to nine hours per night) and allow yourself 48 hours to heal prior to training a similar muscle group once again. This brings down the opportunity of injury and evades overtraining.


Gaining weight, particularly a muscular increase, requires a determined system that incorporates nutritious eating, sufficient rest, and productive activity. Focus on complex developments, ensure your overload is increasing, and eat a well-balanced routine packed with healthy fats, carbs, and protein. Remember that consistency is fundamental and that your body and general strength will essentially increase with responsibility and work. Get the best nutrition supplements only on Genetic Nutrition, which will assist you in effective exercises. 


  • How often should I work out to gain weight?
  • Getting results requires a mix of moderate over-burden and consistency. Aim for three to five times each week of exercise to gain weight. Ensure your week-after-week routine incorporates exercise for all the primary muscle groups and permits sufficient time for rest and recovery to advance muscle development. 

  • How long will it take to see results from my weight gain exercise routine?
  • For long-term achievement, effort and patience are fundamental. Practice routines for weight growth can adversely affect various individuals, depending on their underlying fitness levels, nourishment, and consistency. It requires 8 to 12 weeks of reliable, planned exercises and a healthy eating routine to show an impressive strong increase. 

  • How do I ensure healthy weight gain without gaining excess fat?
  • Depending on the situation, change utilisation is needed to achieve reasonable weight gain. Increase your calorie utilisation bit by bit, focus on supplementing rich food sources, consolidate strength, and prepare exercises to put on weight in a healthy manner. Keep a meal log to keep tabs on your development and ensure that any additional calories are going toward building muscle instead of fat. 

    Blog posts

    Back to top