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15 Best Weight Gain Exercise To Build Muscle and Strength

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Best Weight Gain Exercise

Gaining weight can be just as challenging as shedding those extra pounds. Whether you’re a naturally slim individual or simply aiming to build a stronger, more toned physique, the right weight gain exercise regimen can make all the difference. Whether you’re a naturally slim individual or simply aiming to build a stronger, more toned physique, the right weight gain exercise regimen can make all the difference. According to research, individuals who incorporate a combination of compound and isolation exercises into their routine can see a higher increase in muscle growth over those who solely focus on one type of exercise.

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In this article, we will do an overview of the 15 best exercises you can do to add more muscle mass and exceed your fitness goals. From classic compound movements including a barbell squat and deadlift to isolated exercises which target biceps and triceps, we ensure variety. In the next line, we will work on the core and stability exercises that are the base of all exercises and support the building-up of your body muscles. Let’s dive into it:

Build Muscles with these Weight Gain Exercises

Best Weight Gain Exercise

Compound Exercises for Muscle Growth

Compound exercises are the pillars of any training plan which is designed to achieve muscle gains. This type of exercise puts joints in motion to work up several muscle groups at the same time so that muscle activation is increased and also more calories are burnt. We’ll now talk about some good compound movements that can help you gain weight.

Barbell Squats

Squats with barbells are one of the powerhouse exercises you should perform if you want to gain weight properly and target your quads, glutes, and hamstrings. Apart from getting a pair of well-built lower limbs along with the discharge of these growth hormones that are vital for the muscle gain process. The first step is to place the barbell across the back of your shoulders, stand with a shoulder-width apart between your feet and then, lower your hips as if sitting in a chair. Pause while you are at the lowest level and then perform a heel raise action to return to the beginning position.

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There is another valuable exercise which is deadlifts that heavily involve a wide range of muscles such as the back, legs, and core. This tandem effort exercises not only crude strength but also larger muscle mass. To do a deadlift, place your feet hip-width apart, grip a barbell with your hands that are slightly wider than shoulder-width, and start with the bar on the floor. Push through your heels and straighten your hips and knees to stand up. Maintain a straight alignment of the back through all the movements.

Bench Press

A weight gain exercise widely used by anyone is the bench press, which strengthens the chest, shoulders and triceps. This multi-joint exercise is an integral part of the training program for muscle building because with this movement you can lift large weights and be able to stimulate faster muscle growth. To do a bench press, you should lie on a flat bench, grip the barbell with hands slightly closer than shoulder width, and move the bar down to the chest. Then, press it up until it is back at the starting position.

Overhead Press

The overhead press is a shoulder, triceps, and core muscle-builder exercise that uses the same equipment as the push-up. Here, you are referring to one powerful lift which aids in a great development of your upper body size and strength. To do the overhead press, stand with feet hip-width apart, holding a barbell with hands wider than shoulders and then pressing the bar straight overhead until your arms are locked at the top. After a few seconds, slowly lower the bar to the starting point.

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Pull-ups and Chin-ups best weight gain exercise

This is great as pull-ups and chin-ups also focus on your back, and biceps as well as grip power. They provide really great results for those who are looking to build a wide and muscular back along with arm development. To do a pull-up, hold on to the pull-up bar with your palms pointing away from you, and lift your entire body as close to the bar as you can go with your chin above the bar. A shoulder-width grip is a good option for a chin-up as your palms should be facing you.

Isolation Exercises for Targeted Muscle Building

Although compound exercises are the mainstay of an effective exercise program for bulking up, single-joint exercises can also contribute much to engaging different muscle groups. Let’s look at some high-yield isolation exercises which will be useful for building up muscle mass.

Bicep Curls

The bicep curl is a traditional exercise which is intended to improve both the size and the strength of the biceps. Biceps are often the focus for both men and women who want to develop their upper bodies. For the biceps curl, the proper posture is standing shoulder-width apart with a dumbbell in both hands having the palm facing upwards and lifting the weight towards the shoulders while ensuring that the upper arms are still.

Tricep Extensions

Tricep Exercises

This is also a weight gain exercise which is very effective for people trying to gain weight in their triceps; triceps are the muscles at the back of one’s upper arms. This isolation movement, although it does not have the same effect as the compound movements, can help level out your upper body musculature and boost the aesthetic effect of your figure. For tricep extension, stand with feet shoulder-width apart. Ensure that you hold a dumbbell with both hands push the weight upwards slowly behind your head and bring it down to the starting position.

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Leg Extensions

A leg extension workout like this is perfect for people who are looking to gain weight especially since it focuses on building up the quadriceps or your large thigh muscles. This is where single-leg isolation exercise comes into play because they help to improve the strength and size of your legs that can support your compound exercise such as squats and deadlifts. To perform leg extensions, sit on the leg extension machine, put your shins up behind the padding roller, and straighten your legs, stretching your knees until your legs are just parallel to the floor.

Calf Raises

The calf raise has been studied to be the perfect exercise for gaining weight and developing calves which is an ignored area of muscles that has a larger impact on physique makeup. To complete calf raises, you’ll need to start with your feet placed at shoulder-width apart, hold these dumbbells in your hands and raise onto your toes as you contract the calf muscles, then slowly come down to a starting position.

Core and Stability Exercises for a Strong Foundation

Correct posture and avoiding injuries are achievable through a robust core and body that can be found during your weight gain exercises. For our next topic, here are some core and stability exercises that may be helpful while you build muscles.


Planks Exercise

Planks is a total core exercise that involves the abdominals, obliques, and lower back areas while simultaneously strengthening them. Amongst these isometric holds, even though he builds core strength and maintains general stability of body that are important for compound movements, altogether contributes to this. A plank can be done by assuming a push-up position positioning your elbows right under the shoulders and keeping your body in a straight line from head to heels.

Also Read: Plank Exercise Benefits, The Power of Planking

Russian Twists

Russian twists are the very exercise that aids the abdominals by twisting against a resistance, and the sides of the abdominals are called obliques. This is beneficial for forming a midsection which is typically described as one that is strong and chiseled is necessary for proper form and balance while performing a heavy lift. Russian twists are performed in a sitting position with thighs bent and feet lifted. Keep a weight or medicine ball in front of the chest and twist your top part from one side to another.

Bird Dogs

The bird dog exercise is an added weight gain exercise that can be used to challenge your core strength and stability, hence improving your form and power output during compound movements. To do bird dogs, begin in a quadruped position with your hands right under the shoulders and your knees under the hips. Simultaneously extend your right arm and left leg holding them in a straight line from fingertips to heel. Afterwards, switch sides.


In conclusion, to succeed in a weight gain exercise plan you have to combine all the elements properly together. The implementation of these 15 fitness routines will guarantee a more muscular, harder body. Oftentimes, putting on weight and getting some muscle is a sort of journey, therefore, have patience and stay the course. Small progress here and there will eventually yield the desired result in the long run.

Having said the above, be sure to combine your workouts with a balanced and caloric diet to improve your chances of achieving your goal. If determination and a suitable plan are on your side, you will achieve the desired physical look and feel more confident than ever. Thus, no more delay and postponement. It is time for all of you to leave your homes and start building that bulkier, more fit version of yourself through weight lifting.

Disclaimer: The content of this article is compiled information from generic and public sources. It is in no way a substitute, suggestion, or advice for a qualified medical opinion. Always consult a specialist or your own doctor for more information. BeatoApp does not claim responsibility for this information.

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Mohd Aasif Ahmad

Mohd Aasif Ahmad

Passionate health scriber with an ability to simplify complex medical topics. Dedicated to providing readers with accurate and actionable information for better well-being. Aspiring individuals to make informed decisions about their health. With a wealth of experience in fitness writing, I strive to deliver accurate and practical information.

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