Are you someone who struggles to put on weight and wants to gain some muscle? Do you find it difficult to hit the gym due to time constraints or the ongoing pandemic? The good news is that you can still achieve your weight gain goals by exercising at home. In this article, we will discuss the best exercises to do at home for weight gain.
Many people who want to gain weight face a common problem - they don't know where to start. They may have tried various diets or supplements, but nothing seems to work. One of the most effective ways to gain weight is through exercise. By doing the right exercises, you can build muscle mass and increase your overall weight.
The target of best exercise at home for weight gain is to help you build muscle and increase your body weight. These exercises focus on compound movements that work multiple muscle groups and help you gain strength and size. The best exercises at home for weight gain include push-ups, squats, lunges, pull-ups, and dumbbell exercises.
In summary, the best exercises at home for weight gain are compound movements that work multiple muscle groups. These exercises include push-ups, squats, lunges, pull-ups, and dumbbell exercises. By incorporating these exercises into your workout routine, you can build muscle mass and achieve your weight gain goals.
Push-Ups
Push-ups are a great exercise for building chest, shoulder, and triceps muscles. To perform a push-up, start in a plank position with your hands shoulder-width apart. Lower your body until your chest almost touches the floor, then push back up. You can modify the difficulty of push-ups by doing them on your knees or elevating your feet.
I started doing push-ups every day, and I noticed a significant increase in my chest and shoulder muscles. It is a simple exercise that you can do anywhere, and it doesn't require any equipment.
Squats
Squats are a compound movement that works your glutes, quads, hamstrings, and calves. To perform a squat, stand with your feet shoulder-width apart, lower your body until your thighs are parallel to the floor, then stand back up. You can hold a dumbbell or kettlebell to increase the difficulty of the exercise.
I always struggled with my leg muscles, but after incorporating squats into my workout routine, I noticed a significant increase in my leg size and strength. Squats are a great exercise for building lower body muscles.
Lunges
Lunges are another compound movement that works your glutes, quads, hamstrings, and calves. To perform a lunge, step forward with one foot and lower your body until your back knee almost touches the floor. Then, push back up and repeat on the other leg. You can hold a dumbbell or kettlebell to increase the difficulty of the exercise.
Lunges are a great exercise for building lower body muscles and improving your balance. I always include lunges in my leg day workout routine.
Pull-Ups
Pull-ups are a great exercise for building back, shoulder, and arm muscles. To perform a pull-up, hang from a bar with your hands shoulder-width apart, then pull your body up until your chin is above the bar. Lower your body back down and repeat.
Pull-ups are a difficult exercise, but they are worth it. They helped me build my back and shoulder muscles, and I noticed a significant increase in my overall upper body strength.
Dumbbell Exercises
Dumbbell exercises are a great way to build muscle at home. You can perform various exercises such as bicep curls, tricep extensions, shoulder press, and chest press with dumbbells. You can increase or decrease the weight of the dumbbells to adjust the difficulty of the exercise.
I always keep a pair of dumbbells at home, and they are very versatile. You can perform various exercises with them, and they take up very little space.
Question and Answer
Q. How many times a week should I do these exercises?
A. You should aim to do these exercises at least 2-3 times a week for best results.
Q. How many sets and reps should I do?
A. Aim for 3-4 sets of 8-12 reps for each exercise.
Q. Do I need any equipment?
A. You don't need any equipment for push-ups, lunges, and pull-ups. However, for squats and dumbbell exercises, you will need a pair of dumbbells.
Q. How long will it take to see results?
A. It depends on your body type and how consistent you are with your workouts. With regular exercise and a healthy diet, you can start seeing results in 4-6 weeks.
Conclusion of Best Exercise at Home for Weight Gain
Gaining weight can be a challenging task, but with the right exercises, you can achieve your weight gain goals. The best exercises at home for weight gain are compound movements that work multiple muscle groups, such as push-ups, squats, lunges, pull-ups, and dumbbell exercises. By incorporating these exercises into your workout routine and being consistent, you can build muscle mass and increase your body weight.
