For most people, exercise is one of the ways to lose belly fat and control weight. Did you know that you can use exercise to do more than just lose belly fat? You can use it to gain weight and muscle mass. Exercise may not be the easiest and most preferred way for most people looking for healthy weight gain, but it is very effective for bulking up. While it is challenging for some people to lose weight through exercise, it is even more difficult to gain weight.

The good news though is that knowing the right exercises to help you gain weight and doing them the right way will help you achieve the results you want faster. There are even exercises to gain weight that women can try effectively. Below we have compiled a list of weight gain exercises for women, and the best part is that you can do some of them at home with a tracker app (app) and without any equipment.


8 Exercises To Gain Weight For Women

1. Pull Up Exercises

Push-ups are an effective way to build muscle and gain weight, especially when combined with weights. You shouldn’t start with the most strenuous barbell workouts, especially if you are a beginner. Start with basic exercises, then move on to advanced pull-ups (weighted pull-ups) when your core strength improves; therefore, you can deal with them more easily.

These weight gain exercises are easy to do at home or at the gym; you only need a pull-up bar.

How to perform pull-up exercises to gain weight:

Make sure your arms are in line with your shoulders (the width between your arms should be equal to the width of your shoulders) and that you are facing the back of your palms. Now, grab the bar with both hands.
Start lifting until your feet are off the ground and continue lifting your body until your chin is above the pole.
Start slowly lowering yourself down until your feet touch the floor and your arms are straight.
Repeat until you reach the desired number of pull-ups.

2. Push-Ups Exercises

If you’re a beginner, push-ups are a great workout routine for anyone looking to build upper-body muscle. It is, therefore, one of the most effective exercises to gain weight in women while strengthening the muscles of the arms and shoulders.

How to perform push-up exercises to gain weight:

Start by lying face down on the floor.
Make sure your hands are slightly wider than shoulder width.
Slowly push your upper body up until your arms are fully extended.
Now, lower your body until your chest is slightly off the floor.
After a short pause, slowly push your body up until your arms are fully extended.
Repeat as many times as you want.

3. Squat Exercises

One of the most common exercise routines for anyone looking to strengthen and tone their lower body is the squat. Also, they are often and widely used as a quick weight gain workout for women.

As with most core training exercises, maintaining proper form is essential when doing squats. Also, beginners should start with standard squats before moving on to more challenging variations (which involve adding weights).

How to perform exercises to build lower body and leg muscles:

Start by standing tall (make sure your back is straight) and place your feet so they are slightly wider than hip-width apart. Move your arms forward, making sure your posture remains straight.
Then your buttocks should be tight and you start moving your butt backwards.
Exhale to activate your core muscles as you push your butt out as you bend your knees.
Sit down (use an imaginary chair) making sure your heel supports your weight. Continue lowering the hip joints until they are below the knee line. This position is called a full squat.
Stay in this pose for a few seconds.
You can now exhale and start pulling yourself up, making sure your weight is supported by your heels only.
Repeat as many times as you like.

4. Tricep Dips

These simple back and arm exercises can be done at home and don’t require fancy equipment. Tricep dips are one of the best weight-gaining exercises for women. While maintaining proper form, the exercises also help promote muscle growth in the upper body. It’s also a good exercise to build lean muscle and strengthen your body for other workouts like bench press routines.

How to perform triceps exercises

Sit on the edge of a bench or chair and use your hands to grasp the edges.
Get off the seat or bench and lower your hips until they are slightly off the ground.
Be sure to hold this pose while applying pressure only to the palms of your hands.
Rise up slowly until you return to your original sitting position.
Repeat the steps until you get the number of dips you want.

5. Lunges

Like squats, lunges are a good exercise for women who want to tone and gain muscle in their hips and legs. Lunges offer an effective exercise routine to gain weight due to increased muscle volume. As with most other training exercises, beginners should start with simple exercises and then move on to complex lunge variations involving weights.

How to perform lunges to strengthen your hips and gain muscle in your legs

Stand up straight and start by flexing your abdominal muscles.
Take a significant step forward.
Begin lowering your body, making sure your shin remains vertical. Also, the thigh should be parallel to the floor.
Press into your heel and slowly return to your starting position.
Repeat the exercise with the other leg.
Repeat this series until you reach the number of repetitions (reps) you want.

6. Bench Press Exercise

These weight-focused exercises use dumbbells to build chest muscle. Since these exercises involve weights, you must take the necessary precautions to avoid injury during your workout. Also, training properly will lead to more efficient bench press workout routines, which means you’ll gain weight faster.

How to perform bench press exercises to increase chest muscles

With the barbell (barbell only without weights), lie down on the bench and get into the proper position and form.
Begin with barbell-only warm-ups before adding weights.
After adding weights, make sure you have a proper grip on the bar and lock your elbows.
Inhale as you lower the bar towards your chest.
Slowly lower the weight until it is off your chest.
Then slowly raise the bar up off your chest as you exhale until your arms are fully extended. Look at the ceiling, not the bar
Once the bar is in the starting position; You can repeat the steps until you complete the desired repetitions.
When you’re done with the reps, return the bar to the rack with your elbows in a locked position.