Exercise can help people lose weight, but it can also assist others in gaining weight healthily. You may want to gain weight to build muscle or if you are underweight. To achieve this, you need to make changes such as increasing calorie intake and exercising regularly to build lean muscle mass.
1. Strength and endurance exercises
Regular exercise is one of the most important steps to gain muscle. Like weight loss, gaining weight should be part of an overall plan. Below are some exercises that can help individuals improve strength and build lean muscle mass.
Men and women store fat and distribute muscle mass differently, so there are specific exercises that cater to each group’s goals for improving strength and overall health.
1.1. Push-Ups
Push-ups are very simple to perform and help build muscles in your arms and shoulders. Here are the steps to do this exercise:
- Lie face down on the floor.
- Place your hands flat on the ground, palms down, with your arms straight and shoulder-width apart.
- Slowly push your body up until your arms are fully extended. Keep your back and legs straight.
- Lower your body gradually until your nose is close to the floor.
- Repeat this movement as many times as you feel comfortable.
1.2. Pull-Ups
You’ll need a pull-up bar or a sturdy cylindrical object to perform this exercise. It’s a simple way to build arm and shoulder muscle:
- Grip the pull-up bar with both hands, palms facing away from you. Keep your hands shoulder-width apart.
- Pull yourself up enough so that your feet don’t touch the ground, and your arms are fully extended.
- Continue pulling yourself up until your chin is above the bar.
- Lower yourself slowly until your arms are straight again.
- Repeat as many times as desired.
1.3. Squats
This exercise helps build muscles in your glutes and legs, especially in the quadriceps:
- Stand straight with your feet shoulder-width apart.
- Place your hands on your hips and engage your core muscles.
- Start lowering your body using only your legs, as if you’re about to sit down, until your thighs are parallel to the ground. Keep your upper body as still as possible.
- Return to the starting position.
- Repeat as many times as desired.
1.4. Lunges
You can perform lunges anywhere to tone and build muscle in your legs and glutes:
- Stand straight, engaging your core.
- Step one leg forward and bend your body as if kneeling until your knee forms a 90-degree angle.
- Push through your heel to return to the starting position.
1.5. Chest exercises
To increase strength for thin individuals using this exercise, you will need a flat bench to lie on and a barbell. However, avoid overloading the bar as it may cause injury.
The bench press exercise helps build shoulder, triceps, and chest muscles. It’s an excellent workout for muscle gain. Lifting heavier weights can help you build more muscle over time.
You may want to perform this exercise with the help of a spotter to ensure safety:
- Lie flat on the bench. If the bench has a barbell rack, face the barbell. If there’s no rack, carefully hold the barbell and slowly lie back on the bench until you feel comfortable.
- If there’s a rack, grip the barbell with both hands, including your thumbs. Spread your fingers slightly apart.
- Extend your arms to lift the barbell off the rack.
- Lower your arms to bring the barbell down in front of your chest.
- Straighten your arms to lift the barbell back toward the rack. If there’s no rack, ensure you have enough strength to sit back up after completing the exercise.
- Repeat steps 4 and 5 as many times as you feel comfortable.
1.6. Overhead press
You will need a barbell to perform this exercise. The overhead press helps strengthen the muscles in your arms, shoulders, back, core, and legs.
- Grip the barbell with both hands shoulder-width apart.
- Lift the barbell to the front of your chest, even with your shoulders.
- Slowly press the barbell overhead until your arms are fully extended. Keep your elbows steady and raise your shoulders slightly as if shrugging.
- Lower the barbell back to shoulder height.
2. Exercises to Avoid
To gain weight, minimize aerobic and cardio exercises. These movements are designed to burn fat and tone muscles rather than help you gain muscle mass.
However, you don’t need to avoid them completely. Perform these exercises in moderation to help tone your muscles. This will help you build definition while achieving your desired appearance.
3. Foods to Increase Strength
Gaining weight can be achieved by eating more, but it’s essential to pay attention to what you eat for increased strength and healthy weight gain. A diet primarily consisting of healthy fats, proteins, and complex carbohydrates helps build muscle and utilize fat for energy. Try incorporating the following foods:
- Lean proteins from white meat, such as chicken and fish
- Red meat without growth hormones, such as grass-fed beef
- Eggs
- Full-fat dairy, such as whole milk and full-fat Greek yogurt
- Fat-rich fruits, such as avocados
- Nuts, such as almonds
- Whole-grain bread
Keep track of what you eat in a food journal or a nutrition tracking app. It’s difficult to know how much you’re consuming unless you record it. You may discover that you’re not consuming enough calories or that your food choices lack the nutrients necessary for a healthy diet. Tracking your habits can help you optimize your intake of fats and healthy proteins, cut out junk food, and monitor calorie consumption over time.
4. Lifestyle changes
Gaining weight involves more than just eating and exercising. Below are additional actions you can take to ensure you maximize your workout results without harming your body:
- Get enough sleep. Aim for six to eight hours of quality sleep each night.
- Reduce stress. Cortisol, a hormone released due to stress, can cause unhealthy weight gain or even weight loss. Consider meditation, massages, or spending more time on your favorite hobbies to relax.
- Cut back or quit bad habits. Reduce alcohol consumption and try to quit smoking. While this may be challenging, a doctor can help you create a personalized plan to quit.
- Set realistic goals for yourself. Going too hard, too fast can lead to burnout and do more harm than good. Start small, gradually increase the intensity or repetitions, and track your progress over time.
- Consult professionals. Speak with a doctor, nutritionist, or personal trainer about healthy weight gain strategies. Taking a holistic approach will bring the best results.
- Engage in a balanced amount of exercise to build muscle, eat healthy fats and proteins, and create a lifestyle that prioritizes rest, relaxation, and self-care.
To arrange an appointment, please call HOTLINE or make your reservation directly HERE. You may also download the MyVinmec app to schedule appointments faster and manage your reservations more conveniently.
Reference sources: healthline.com, livestrong.com
