Best Weight Gain Exercise At Home: No-Equipment Workouts

Are you looking to gain weight and build muscle, but the idea of hitting the gym doesn’t quite fit your schedule or preferences? Fear not! Building muscle and achieving weight gain doesn’t always require fancy equipment or a gym membership. In fact, you can achieve significant progress right in the comfort of your own home. Yes, you read that right—weight gain exercise at home can be incredibly effective when done correctly and consistently.

weight gain exercise at home

Why You Can’t Gain Weight

Nowadays, everyone is worried about why his weight is not increasing. Whether it is a boy or a girl, everyone is facing this problem. If you don’t gain weight even though you’re eating a lot, it could be because you’re burning off those extra calories through physical activity or your body might naturally have a faster metabolism, which means you burn calories quicker. Some medical conditions or certain medications might also affect weight gain. Here are a few simple reasons why someone might have trouble gaining weight:

  • High Metabolism: Some people are born with a quicker metabolism, which means their bodies burn calories faster. This can make it more difficult for individuals to acquire weight because they burn off the calories they consume more quickly than others.
  • Not Eating Enough: Gaining weight often requires eating more calories than your body burns. If someone isn’t eating enough food or not eating frequently, they might not be taking in the extra calories needed to put on weight.
  • Genetics: Genetics play a role in body type and weight. Some people might have genetic factors that make it harder for them to gain weight, regardless of their diet or lifestyle.
  • Medical Conditions: Certain medical conditions, like thyroid problems or digestive issues, can affect weight gain. These conditions can impact how the body processes food and absorbs nutrients, making it challenging to put on weight.

Now that we know why you aren’t gaining weight, let’s look at how exercises help you gain weight and the best weight gain exercise at home for men and women that will aid you on your bulking-up trip.

Best Weight Gain Exercise at Home

Now, let’s get to the good stuff! Here are some of the best weight gain exercise that you can do at home:


weight gain exercise at home

Squats are a compound exercise that works multiple muscle groups, including your quads, hamstrings, glutes, and core. They’re a great way to build muscle mass in your lower body.

If you’re a beginner, you can start with bodyweight squats. As you get stronger, you can add weight by holding dumbbells or a kettlebell.

How To Do It:

Stand your feet shoulder width apart and your arms stretched forward, then lower body until your thighs are parallel with the floor.

Your knees should be extended in the same direction as your toes. Return to the start positions and do the next rep.


weight gain exercise at home

Push-ups are another great compound exercise that works your chest, shoulders, triceps, and core. They’re a versatile exercise that you can do anywhere.

If you’re newly starting out, try modified push-ups on your knees. As you get stronger, you can progress to regular push-ups.

How To Do It:

Place your arms underneath your body and lie prone on the ground.

Keep your body straight while raising and lowering your body with your arms.


weight gain exercise at home

Lunges are a fantastic exercise for building muscle in your legs and glutes. They help as well in the improvement of your balance and coordination.

There are many different variations of lunges that you can do, such as forward lunges, reverse lunges, and walking lunges.

How To Do It:

Stand with your feet shoulder width apart with your hands on your hips.

Take a step forward with your right leg and lower your body until your right thigh is parallel with the floor.

Then return and switch to the other leg. This exercise strengthens the quadriceps, gluteus maximus and hamstrings.


weight gain exercise at home

Planks are a fantastic exercise for building core strength and stability, they aren’t the ideal choice for weight gain specifically.

They primarily engage your core muscles without significantly impacting other muscle groups like your legs, chest, or back, which are crucial for building overall mass.

How To Do It:

Lai on the floor with your toes and forearms on the ground. Maintain your straight posture for as long as possible.

Don’t hold your breath. Breath normally from your abdomen instead of your chest.


weight gain exercise at home

Dips are another great exercise for building chest and triceps muscle. You can do them on a chair, bench, or dip bar.

If you’re a beginner, you can start with assisted dips using a chair or bench. As you get stronger, you can progress to regular dips.

How To Do It

For the start position, sit on the chair. Then, with your hands on the chair’s edge, lift your hips off the seat.

Slowly bend and stretch your arms to make your body go up and down.


weight gain exercise at home

Pull-ups are a challenging exercise that works your back, biceps, and forearms. They’re a great way to build upper body strength.

If you don’t have a pull-up bar, you can use resistance bands or do rows instead.

How To Do It:

Hang from the bar, grip shoulder-width apart, then pull yourself up, aiming to bring your chin over the bar.

Lower yourself down with control and repeat for reps to build strength.

Warm Up (5 minutes):

Get your blood pumping and joints loosened with gentle movements like:

  • Arm circles forward and backward
  • Jumping jacks (modified high knees if needed)
  • Leg swings front and back
  • Dynamic stretches for major muscle groups

Forget fancy gyms and expensive gear. These household items can transform your living room into a training ground:

  • Water bottles: Perfect for rows, overhead press, and bicep curls.
  • Chair: Your trusty chair acts as a squat bench, dip station, and row anchor.
  • Resistance bands: Add a touch of intensity to rows, squats, and lunges.
  • Soup cans or books: Get creative with overhead press and bicep curls using these handy weights.

As you progress, consider adding basic equipment like:

  • Dumbbells: Increase the challenge of lunges, rows, and overhead press.
  • Pull-up bar: A doorway bar is all you need to build an impressive back and lats.

Nutrition Tips for Effective Weight Gain

weight gain exercise at home

When aiming for effective weight gain alongside your weight gain exercise at home, nutrition plays a pivotal role. While exercise stimulates muscle growth, a well-balanced diet provides the necessary fuel and building blocks for the body to repair and build muscle mass.

Caloric Surplus: Consume nutrient-dense foods for a surplus without compromising on quality.

Protein Intake: Ensure sufficient protein from sources like lean meats, dairy, and plant-based options for muscle growth.

Carbohydrates: Opt for complex carbs (whole grains, fruits) for energy and post-workout recovery.

Healthy Fats: Include sources like avocados, nuts, and olive oil to aid hormone production.

Meal Timing: Eat balanced meals regularly, especially post-exercise, for better recovery.

Hydration: Stay adequately hydrated for optimal performance during workouts.

Supplements: Consider supplements like protein powders or omega-3s if needed.

Incorporating these nutritional guidelines alongside your weight gain exercise at home can significantly support muscle growth and help you achieve your fitness goals effectively.

Importance of Consistency and Progression

Consistency is key when it comes to seeing results from weight gain exercise at home. Aim to perform these exercises at least 3-4 times per week, allowing your muscles adequate time to recover between sessions. Additionally, as your muscles adapt to the exercises, progressively challenge yourself by increasing repetitions, sets, or exploring more challenging variations.


Gaining weight and building muscle at home is not only feasible but also highly effective with the right exercises and dedication. By incorporating these weight gain exercise at home into your routine and pairing them with a balanced diet, you can achieve significant progress towards your goals without the need for expensive gym equipment or memberships. Remember, consistency, proper form, and progression are key factors in your journey to a stronger, healthier you.

Incorporating weight gain exercise at home can be a game-changer for anyone seeking to build muscle and increase overall body weight. With dedication and a well-rounded approach encompassing exercise, nutrition, and tracking progress, you’re well on your way to achieving your weight gain goals. Start today, and watch your efforts yield rewarding results in the comfort of your own home.

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