How to Exercise for Weight Gain and Shape Your Body

To gain healthy weight, we need to eat nutritious foods like nuts, seeds, pulses and dals, whole grains, lean proteins, and dairy. Eating balanced meals and healthy snacks can help increase calorie intake along with strength training exercises. Proper rest and sleep are also crucial for muscle recovery and growth. Stay consistent, and consult a healthcare professional for personalized guidance.

Exercises to gain weight for females and males

  • For Females - Tone & Curves

  1. Squats are perfect for building strong glutes, hamstrings, quads, thighs, and core. Adding weights can boost muscle growth. The ultimate booty builder! Stand with feet shoulder-width apart, lower your hips like you're sitting in an invisible chair, and push back up.

  2. Hip thrusts are another booty-building favorite. Sit on the floor with your upper back against a bench, place a weight over your hips, and thrust them up until your body forms a straight line. Squeeze your glutes at the top for the best results.

  3. Push-ups not only strengthen your upper body but also engage your core. Start in a plank position, lower yourself until your chest almost touches the floor, and push back up. You can modify it by doing them on your knees. 

  4. Deadlifts are another power move for building overall strength, especially in the glutes, hamstrings, and lower back. Keep your back straight, hinge at the hips, and lift a barbell while driving through your heels.

  5. Glute bridges are a simpler friendly version of hip thrusts. Lie on your back, bend your knees, and lift your hips until your body forms a straight line from shoulders to knees.

  • For Males - Bulk Up

  1. Bench Press is The king of chest exercises! Bench pressing works your pecs, triceps, and shoulders. Simply, Lie on a bench, grip the barbell slightly wider than shoulder-width, lower it to your chest, and press it back up. Focus on slow and controlled movements to avoid injury.

  2. Bicep Curl exercise isolates specifically your arm muscles. Hold the dumbbells with palms facing forward, curl them toward your shoulders, and lower them slowly. Squeeze those biceps at the top for maximum pump!

  3. Squats aren’t just for the ladies, they’re the ultimate leg and booty builder for guys, too. Stand with feet shoulder-width apart, lower into a squat, and push back up. Heavy squats with a bit of weight in hand aid in some serious muscle growth.

  4. Pull-ups are specifically for your Back and biceps. Grab a pull-up bar with an overhand grip, pull yourself up until your chin clears the bar, then lower slowly. It also helps develop good core strength. 

  5. Deadlifts are non-negotiable if you want full-body strength and to pump up your size. Stand with feet hip-width apart, grip the barbell, hinge at the hips, and lift by driving through your heels. This move hits your back, glutes, hamstrings, and core simultaneously.

Exercises to avoid for Weight Gain

  • Running long distances or excessive running or cardio burns a lot of calories. If you're trying to gain weight, excessive cardio can make it harder to consume and retain enough calories for muscle growth. Instead, do HIIT or light cardio just to keep your heart healthy without interfering with muscle gain.

  • Jumping jacks are fun and great for getting your heart rate up, but they don’t do much for muscle growth. Since they’re high-energy and burn a lot of calories. When they are done without strength training, they can work against your weight-gain goals. Instead of cardio-based warm-ups, try full body stretches or resistance band warm-ups instead.

  • Burpees are a full-body workout that focuses more on cardio and fat-burning rather than muscle-building. Burpees are explosive and intense, they quickly burn through calories without giving your muscles the tension they need to grow. If you want a full-body exercise for muscle gain, swap burpees for weighted squats, kettlebell swings, or sled pushes.

  • Planks are amazing for core stability, but they don’t add much muscle mass since they’re a static exercise which means they are holding a position rather than moving through a range of motion. If you’re looking to build a stronger core while gaining weight, swap long planks for weighted ab exercises like cable crunches, hanging leg raises, or Russian twists with a kettlebell.

  • Lifting light weights for high reps is great for muscular endurance but not for building mass. To gain weight and muscle, you need to lift heavier weights with moderate reps, say 6–12 reps per set. Focus on gradually increasing weights over time. This signals your muscles to grow stronger and bigger instead of just improving endurance.

What to eat to bulk up

  1. To bulk up and gain healthy weight, you need to eat calorie-dense, protein-rich, and nutrient-packed foods while maintaining a solid workout routine. Your food choices are just as important as your workouts. That means eating more than usual but smartly and healthily!

  2. Let’s start with protein, the building block of muscles! Foods like chicken, fish, and lean mutton give your body the fuel it needs to grow. Eggs are another great choice packed with protein and healthy fats to keep you energized. If you like seafood, they’re rich in protein and omega-3s, which help with muscle recovery. Dairy products like yogurt, paneer, and whole milk are high in both protein and calories, making them excellent for bulking. Not a meat eater? No problem! Lentils, chickpeas, tofu, and beans are awesome plant-based protein sources that help build muscle.

  3. Next up carbs, your body’s main source of energy!  If you don’t eat enough carbs, your body will burn muscle instead of building it. Include rice, jowar, bajra, corn, nachni, and whole wheat flour. These foods keep you full and give you energy for workouts. Sweet potatoes and regular potatoes are also excellent sources of healthy carbs. And don’t forget fruits like bananas, mangoes, berries, and avocados they’re full of vitamins, minerals, and natural sugars that help fuel your muscles.

  4. The secret weapon for gaining weight - healthy fats ! Unlike junk food, these good fats help you pack on muscle without harming your health. Nuts and seeds like almonds, peanuts, and cashews are super high in calories and easy to add to meals. Avocados are another great choice of healthy fats. Cooking with cold pressed oils adds extra calories to your meals without much effort. 

  5. Eat every 2–3 hours as Your body needs constant fuel to build muscle. Small, frequent meals will keep your metabolism running and your muscles growing. Eating alone won’t do the trick. Combine your diet with strength training to make sure the extra calories turn into muscle, not fat.

  6. Also, hydration is extremely essential. Drink lots of water, but avoid chugging it right before meals, so you don’t get too full too quickly.

Lifestyle changes

Gaining weight and building muscle isn’t just about eating more or hitting the gym a few times. It requires lifestyle changes that support your body’s ability to grow and get stronger. Here are a few points on it - 

1. Eat Smart

Weight gain is simple,  consume more calories than you burn. But that doesn’t mean loading up on junk food! Focus on nutrient-dense meals filled with protein, healthy fats, and complex carbs to help fuel muscle growth. Instead of eating 3 large meals, try 4-6 smaller meals a day to keep your body constantly fueled. Foods like lean meats, dairy, eggs, nuts, avocados, whole grains, and starchy vegetables should be a regular part of your diet. Also, add calorie boosters to your meals like healthy fats, nuts, paneer, and full-fat dairy, to increase calories without eating too much at once.

2. Exercise Smart

Exercise is key to turning those extra calories into muscle instead of fat. Strength training helps build muscle mass, and you need to lift heavy and focus on compound exercises for best health results. Strength train 3–4 times a week, and gradually increase weights over time to challenge your muscles. Avoid excessive cardio, as it burns too many calories and slows down weight gain. Instead, keep cardio sessions on alternate days and focus on weight training.

3. Sleep & Recovery

Muscles don’t grow in the gym, they grow when you rest! Your body repairs and builds muscle tissue while you sleep, so aim for 6-7 hours of quality sleep each night. Lack of sleep can lead to slower muscle recovery, low energy levels, and increased cortisol. To improve sleep quality, create a bedtime routine: avoid screens before bed, keep your room cool and dark, and go to bed at the same time every night.

4. Hydration

Water plays a crucial role in muscle function, digestion, and nutrient absorption. If you’re dehydrated, your muscles won’t recover properly, and your workouts will feel harder. Make sure you’re drinking enough water throughout the day, but avoid drinking large amounts before meals, as this can make you feel full and reduce your appetite.

5. Manage Stress & Stay Consistent

Stress releases cortisol, a hormone that slows muscle growth and increases fat storage. High stress levels can also affect your appetite, sleep, and workout performance. To keep stress in check, practice relaxation techniques like meditation, deep breathing, or yoga. One of the most important things in your weight gain journey is consistency. Results won’t happen overnight, but if you stick to your eating and workout routine, you’ll start seeing changes over time. Keep pushing yourself, even on days when progress feels slow!

Conclusion

Gaining weight and building muscle isn’t just about eating more or lifting heavy—it’s about making smart, sustainable changes to your lifestyle. The key? Stay consistent! Load up on protein-rich foods like chicken, eggs, dairy, and lentils, fuel your body with healthy carbs and fats, and make every bite count! Strength training is your best friend. Squats, deadlifts, push-ups, and pull-ups will get you that lean, strong physique you’re aiming for. But don’t forget the golden rules to hydrate, sleep well, and manage stress, because your muscles need all of that to grow!

Progress takes patience, so track your gains, celebrate small wins, and trust the process. At the end of the day, bulking up is a journey, not a race. Stay committed, enjoy your meals, enjoy those workouts, and watch your body transform into a stronger, healthier version of YOU! 

Dt. Suha warekar

RD