Is your BMI score lower than required? (Check your BMI here) Or you want to build muscles? 

You want to look healthier and be a better version of yourself. However, gaining weight is far more difficult than losing weight. 

Many people believe that simply eating more will result in weight gain. That isn’t entirely correct. 

A combination of proper exercise and a nutritious diet can help you acquire muscle and weight. It also requires consistency and dedication to improve your physics.

This blog will guide you on how to do the right weight gain exercise at home. Because men’s and women’s bodies are different, so are their exercises.

This blog is all about men’s workouts. Continue reading to learn more.

Warm-Up Weight Gain Exercise at Home for Male

Start every day with the following exercise

weight-gain-exercise-at-home-Warm-up

Neck

  • 15-sec Neck rotation (clockwise)
  • 15-sec Neck rotation (Anti-clockwise)
  • 15-sec Neck Up and down 

Hands

  • 15 sec Hand rotation (clockwise)
  • 15 sec Hand rotation (Anti-clockwise)

Hip

  • 15-sec Hip rotation (clockwise)
  • 15-sec Hip rotation (Anti-clockwise)

Legs

  • 20-sec Stretching (Both Legs)

Back

  • 20 Sec front stretching
  • 20 sec back stretching
  • 30-sec touching nose to the knee
  • 30 sec High Jumps
  • 30-sec Jumping Jacks

Weight Gaining Workout Routine at Home

1. Chest Day

Pushups

How To Do

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Lie down on the ground and support your body with your arms.

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Place your hands flat on the floor, arms outstretched at your sides, and hands shoulder-width away.

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Slowly push yourself up until your arms are fully extended. Bend your elbows and lower your body slowly.

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While raising and lowering your body with your arms, keep your body straight.

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In the starting do 3 sets of 10 repetitions then increase reps day by day.

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Muscles Engaged- The chest, shoulder, triceps, backs, and legs are all worked out in this workout.

Precautions- If you have wrist pain or limited wrist flexibility, try this exercise with push-up handles. 

Incline Push-ups

How To Do

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Stand facing the bench, table, or the edge of a bed,

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Put your hands slightly wider than shoulder-width upon the bench’s border. Your elbows are not locked, but keep your arms straight,

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Then, with your arm straight, push your body up and down,

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Remember to keep your body straight,

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Begin with 3 sets of 10 repetitions and gradually increase reps.

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Muscles Engaged- The chest, shoulders arms as well a long list of muscles throughout the abs, back, hips, and legs 

Precautions- If you experience shoulder pain, stop doing pushups, and proceed with caution if you have a wrist or elbow problem.

Knee Push-up

How To Do

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Begin in a standard push-up position, then lower your knees to the floor and lift your feet off the floor,

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Then start pushing your body up and down,

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Start with 3 sets of 15 reps and gradually increase the number of reps.

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Muscles Engaged- Knee push-ups strengthen your chest, shoulders, arms, abs also butts.

Precautions- Stop doing knee push-ups if you experience severe knee pain. To avoid injuries, kneel on the mat.

Wide Arm Push-up

How To Do

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Begin in the regular push-up position but with your hands spread wider than your shoulders. Follow the image,

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Next, begin moving your body up and down,

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Keep your body straight at all times,

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Start with three sets of ten repetitions and gradually increase the reps.

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Muscles Engaged- Upper arms, shoulders, and chest are engaged in wide arm pushups

Precautions- If you experience pain in the shoulder, back, or wrist than don’t do it.

2. Back & Shoulder Day

Hyperextension

How To Do

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Lie on the floor on your stomach with your toes touching the ground and your chin resting on your hand,

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Raise your chest, off the floor as high as you can. Return to the starting position after a few seconds of holding this position,

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Repeat the exercise 14 times.

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Muscles Engaged- Lower back muscles are strengthened through hyperextensions.

Precautions- If you feel pain in the back, then don’t do it.

Knee Push-Up

(Refer Chest Workout)

Pike Push-up

How To Do

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Begin by placing your hands and feet on the ground. Hands should be shoulder-width apart. Bend your body, lift your hips ups in an upside-down ‘V’ shape,

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Bend your elbows and lower your head to the ground. Push your body back,

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Do 3 sets of 10 reps and increase reps day by day.

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Muscles Engaged- Shoulder, upper back, and triceps are engaged.

Precautions- If you have a shoulder or a back injury don’t overextend yourself.

Inchworms

How To Do

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Standing with your feet shoulder-width apart is a good place to start,

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Bend your body and walk your hands as far as you can in front of you, then walk back,

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Do 3 sets of 15 Reps.

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Muscles Engaged Abs, Chest, hips, hamstrings, total body these muscles are involved in Inchworms.                                                                               

Precautions- If you have tight hamstrings, wrist pain, or shoulder pain then stop the exercise.

Cat-Cow Pose

How To Do

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Start with taking knees under the butt and hands exactly under your shoulder,

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Then take a deep breath and lower your tummy, roll back your shoulder, and raise your head to the ceiling,

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Curl your back upward and allow your head to come down as you exhale,

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Do it slowly, gently,

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Do it for 2 sets of 30 sec.

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Muscles Engaged- Neck, shoulders, and importantly back in engaged in this exercise.

Precautions- If you have pain in the neck, wrists, then don’t do it. Especially pregnant women can avoid this exercise.

Place a mat to avoids hurting to knee

3.  Arm Day

Pushup (Refer to the chest day workout)

Burpees

How To Do

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Stand with your feet shoulder-width apart,

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Place your hands in front of you on the ground,

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Kick your feet backward,

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Do one pushup while keeping your body straight,

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Muscles Engaged- The muscles in your legs, hips, buttocks, abdomen, arms, chest, and shoulders are all strengthened by a burpee workout.

Precautions- Burpee can put extra stress on your wrists; shoulders so, if you suffer pain in your shoulders and wrists then don’t do it.

Chair Triceps Dips

How To Do

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Sit as your hands flat on a chair at your sides, down beside your hips, and feet flat on the ground, and make sure a normal distance between hip and chair/bench,

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Raise your buttocks off the seat and step forward with your feet. Stretch your arms while lifting your body upward and use your arms to hold your weight,

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Slowly lower your body to the floor,

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Perform 3 sets of 15 repetition

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Muscles Engaged- Triceps 

Precautions- If you experience pain in the wrist then do it less.

Military Pushups

How To Do

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Begin with your hands just under your shoulders and your feet no more than 12 inches apart in a push-up position,

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Lower your body by bending your elbows and lowering your body until your upper arms are parallel to the floor,

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Keep your body in this position for one second before returning to the beginning position,

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It’s important to keep your elbows close to your body during this workout,

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In the beginning 3 sets of 10 reps then gradually increase the sets.

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Muscles Engaged- Chest & Triceps, back, Abdominal.

Precautions- If you have wrist pain, reduce the amount of time you spend doing it.

4. Leg Day

Squats

How To Do

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Standing with your arms spread ahead and shoulder-width apart,

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Drop your body until it is parallel to the floor,

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You should extend your knees in the same direction as your toes,

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Do the next rep after returning to the starting position,

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The squat should be felt in your thighs and glutes,

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Remember to keep your chest up,

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Do 3 sets of 20 repetitions.

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Muscles Engaged- Quads, hamstrings, glutes, abs, calves are evolved in squads

Precautions- If you feel knee and back problems in squats, you may do it wrongly. So, read and do it correctly.

Jumping Squats

How To Do

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Begin in a squat position, and then jump up with the help of your abdominal muscles,

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Muscles Engaged- This exercise strengthens your abdomen.

Precautions- If you have knee, ankle, hip, back, or neck problems you should avoid jumping squats.

Wall Sit

How To Do

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Begin with your back to the wall and slide down until your knees form a 90-degree angle,

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Maintain a straight back against the wall and keep your hands and arms away from your legs,

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Remember to keep your back flat against the wall,

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Maintain your position for 30 – 60 sec for 3 times,

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Increase your hold time by practicing it.

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Muscles Engaged- The purpose of the exercise is to strengthen the leg muscles.

Precautions- Wall sits put a lot of strain on the knees, so if you have a major knee injury or pain, avoid doing it.

Standing Calf Raise

How To Do

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Show strength on the bricks, toes pointing forward,

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Start raising your heels and tighten your calves on each leg,

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Back to the starting position slowly and repeat,

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Do 3 sets of 15 reps.

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Muscles Engaged- Calf raises are a type of exercise for the calf muscles and lower leg.

Precautions- However, if you have recently suffered a lower body in serious injuries then stop exercising.

Move slowly, keep a soft bend in the knees, and push shoulders back to avoid rounding the back to avoid further injuries

5. Abs Day

Sit-ups

How To Do

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Lie on the floor and Place your hands behind your ears,

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Then, slowly raise your upper body off the floor and into the sitting position. When you get up, don’t pull on your neck,

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Return to the starting position slowly and repeat the exercise,

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Perform 3 sets of 15 reps.

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Muscles Engaged- Sit-ups work the abdominal as well as Chest, hip flexors, lower back, and neck

Precautions- If you have already paid in the lower back or neck then avoid this exercise.

Crossover Crunch

How To Do

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Lying down on the floor, with your body aligned in a straight path, knees bent, and hands behind your ears,

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Raise and twist your upper body so that your right elbow meets your left knee,

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Same to the right side,

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Do 3 sets of 15 reps.

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Muscles Engaged- Crossover crunch gets involved all the abdominal muscles, but it mainly performs the abdominal muscles.

Precautions- Stop the exercise if you’ve suffered a major neck or back injury.

Leg Raises

How To Do

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Lay on your back with your hands beneath your hips for support,

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Then, raise your legs to form a right angle with the floor,

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Slowly lower your legs,

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Repeat the exercise,

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Do 3 Sets of 15 repetitions.

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Muscles Engaged- Leg raises engaged lower abs, hips.   

Precautions– Don’t perform the exercise if you had injury or pain to your back, neck, arms, or legs.

Plank

How To Do

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Lie on your stomach with your toes and place your hands straight under your shoulders,

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Lie on your stomach with your toes and place your hands straight under your shoulders,

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Maintain your body position,

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Keep the position for 1 Min.

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Muscles Engaged- This exercise works the abdominals, back, and shoulders.

Precautions- If you feel major pain in your back or shoulders, then stop doing the plank.

Diet Plan for Weight Gaining

weight-gain-exercise-at-home-Diet

Many people consume unhealthy foods in order to gain weight quickly.

However, this is not the right way to gain weight.

You must consume nutritious carbohydrates, high-quality proteins, and healthy fats in a proper manner and proportion.

Tips to Gain Weight

  1. Do each exercise with concentration, and do it properly and slowly. This will help you gain muscle mass quickly.
  2. Gradually increase the number of repetitions.
  3. Take short (15-30 second) breaks between sets.
  4. Get plenty of rest. Your body requires time to heal.

Lifestyle Changes

Weight gain is a long process that requires patience and consistency. Here are a few things to remember:

Quality sleep: Aim for 7-8 hours of quiet and peaceful sleep. A good night’s sleep improves bone health and improves mood. 

Relax your mind: Stress is harmful to health. To reduce stress, try meditation or relaxation techniques. This is beneficial to both your body and mind.

Avoid bad habits: Avoid addictions such as smoking and drinking

Use proper techniques 

Begin slowly and gradually increase the number of exercises.

What to Avoid

Inconsistent cardio exercises: Don’t avoid cardio. Cardio exercise is good for the brain and the joints.

Improper diet plan: Maintain a proper diet plan. Avoid eating junk food.

Lack of knowledge about weight gain supplements: Always seek advice from a nutritionist or an expert.

Conclusion

weight-gain-exercise-at-home

Always do stretch for post workout.

Gaining body weight is a lengthy and difficult process that necessitates patience and commitment.

You’ll get better results if you start enjoying the process.

If you got hurt while doing exercises, don’t niglet it. Read our blog and consult with your doctor.

Frequently Asked Questions

Can you gain weight by working out at home?

True. You will gain weight if you exercise properly and eat high-calorie foods. Read the entire blog to learn about the best weight gain exercise at home.

Which exercise is best for weight gain at home?

There are many, but pushups are my favorite at-home exercise. Because pushups help to strengthen the chest, arms, back, and legs. 

Which time is best for exercise for weight gain?

It is entirely up to you what time of day it is, but keep in mind that consistency is the key to success.

How can a skinny person gain weight fast?

● Exercise on a daily basis
● Eat more frequently and eat nutritious food
● Drink more water
These are crucial tips for quickly gaining a healthy weight.

Is Morning Walk effectively for weight gain?

Walking by itself will not prevent you from gaining weight.
A long walk on a regular basis can burn calories and build lean muscle, but other exercises are required to build big muscles and maintain a healthy diet.