10 Best Exercise to Gain Weight at Home


Squats are great for gaining weight and strengthening your lower body. Stand with your legs apart, push your hips back like sitting in an invisible chair, and then stand back up.


Push-ups are a great exercise to start with if you're a novice. When it comes to strengthening the upper body, it is one of the most essential workouts for weight growth. Push-ups build upper body and core strength.

Bench Dips

Dips might help you gain muscular growth in your upper body if done correctly. This workout can also aid in developing strength for other exercises, such as the bench press.


Lunges, like squats, aid in the bulking and toning of your leg and hip muscles. It's one of the most effective ways to gain weight.


You're probably thinking that crunches help you lose belly fat, and you're right. But first, let me tell you something you don't know! Crunches can also help you gain core strength and lean muscular mass, resulting in a more appealing stomach. Crunches strengthen your core.

Glute Kickback

This exercise targets your glutes. Kneel on the ground, lift one leg backward, squeeze your glutes, and hold for a second. Don't arch your back.


Pull-ups are effective for gaining weight and building arm muscles. Pull-ups, particularly with weights, are an excellent method to bulk up your muscles. If you're a novice, start with basic pull-ups and progress to weighted pull-ups as your strength improves.

Bench Press

The bench press is an excellent technique to bulk up your chest muscles, shoulders, and triceps. Lie on a bench or the floor, hold a weighted bar, lower it to your chest, and straighten your arms. Don't lock out your elbows suddenly.


Deadlifts are excellent for overall muscle mass. Stand with legs apart, bend over, grab a weighted bar, lift it while keeping your back straight, and then lower it down. Start with lightweight.


Burpees provide a full-body workout. Start in a squat, kick your legs back, lower your chest, return to a squat, and then jump up. Do them with intensity for a calorie burn. Be cautious with your ankles, knees, and wrists.

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