When it comes to weight gain, the formula is pretty simple: more calories in than out. But we all know from experience that putting on those pounds is not easy. The truth is that adding healthy weight takes careful nutrition and deliberate exercise. Here is some exercise that works best for gaining weight. Squats are one of the main body exercises for toning and strengthening the lower body and are often used in weight gain workouts. You can progress to more difficult variations by adding weights after mastering the basic form of the squat. When squatting, ensure your knees do not go past your toes, as this can hurt your knees and keep your back straight. The target muscles in this exercise are thigh muscles such as the quadriceps, hamstrings and outer thighs, glutes, and core muscles. As a beginner, start doing this exercise without a weight bar.
Push-ups are a great exercise to start with if you are a beginner. When it comes to strengthening your upper body, this is one of the essential exercises for weight gain. In particular, push-ups help you build muscles in your arms and shoulders. You are lifting your body weight while doing push-ups, which means you are effectively working every muscle, and the more muscle you work, the more calories you burn, which means you will gain weight in no time. The targeted muscles in this exercise are the pectorals, shoulder, triceps, and abs. Do not stretch your knees if you have trouble lifting your body off the floor, do not try this exercise if you have a shoulder injury, and keep your abs and glutes tight while doing this exercise.
Lunges, like squats, help to gain weight and tone the muscles in your legs and hips. This is one of the most effective ways to gain weight. You can also add weights or try different lunge variations to make the workout more challenging. When you kneel, your knee should not go past your big toe, which can hurt your knee. Do not lean forward when performing the lunge, and Keep your upper body straight. The targeted muscles in this exercise are the glutes and buttocks, hamstrings, quads, and core muscles.