6 Exercise Options to Gain Weight

Exercise to gain weight you can do as one of the healthy ways to fatten the body. This exercise can increase muscle mass and lower the percentage of body fat, resulting in weight gain.

You can be underweight if you have a body mass index value below 18.5. Although many crave a thin body, the condition of being underweight is classified as unhealthy because it can increase the risk of dental and bone health problems, decreased lung function, and fertility disorders.

Lack of weight is not only overcome by increasing the portion of the meal. It would help if you also exercised to gain weight, especially strength training, to achieve and build muscle mass and help stimulate appetite.

Various Sports to Gain Weight

There are two types of exercise to gain weight: a practice that uses body weight.

Bodyweight exercise is the most popular method to improve strength and fitness without using special tools.

Meanwhile, sports that use tools, such as dumbbells, barbells, or kettlebells, can increase muscle strength and tone and provide a different experience in your sports activities.

The following are some types of exercise to gain weight that use body weight and special tools.

1. Tricep dips

This exercise to gain weight is included in bodyweight exercises that aim to build arm and shoulder muscles. The following are some steps to perform tricep dips:

• Sit at the front end of the chair and then grip the side of the chair firmly.
• Open the legs hip-width apart and then stretch them forward.
• Use the strength of the hands to lift the body past the end of the chair until the body is in a floating position.
• Slowly lower the body until the position of the elbows forms an angle of 45–90 degrees.
• Push the body back up until the two arms are almost straight.

You can repeat these tricep dips movements in as many as three sets, with ten repetitions for each set. However, this exercise should not be done if you experience pain in the elbow and shoulder area.

2. Push up

Just like tricep dips, push-ups include bodyweight exercises that can shape upper body muscles, such as arms and shoulders. To do push-ups correctly, you can practice the following steps:

• Lie on your stomach on the floor.
• Put the palms on the floor's surface and align them with the shoulders.
• Push the body upwards until the arms are perfectly stretched out, and the body forms a straight line. In this position, keep your back and legs straight.
• Lower the body back until the nose almost hits the floor.

You can do exercise to gain weight on this one repeatedly, according to the strength of the body.

3. Pull up

This bodyweight exercise is carried out by utilizing a fulcrum bar such as the frame of the house door. The muscles that will form from training to gain weight are the muscles on the arms and shoulders.

You can do a pull-up by following the following steps:

• Hold the pedestal bar positioned higher than your body with both hands.
• Position your arms straight shoulder-width apart.
• Make sure your body is in a hanging position, and the feet do not touch the floor.
• Lift the body until the chin is above the fulcrum bar.
• Lower the body slowly until the arms are straight again.

These movements can be repeated as frequently as desired and correspond to your body's resistance.

4. Dumbbel shoulder squat

The above three sports to gain weight are carried out only by taking advantage of the importance of the body, but shoulder squats are carried out with the help of a tool, namely a dumbbell. This movement aims to strengthen the muscles of the quadriceps, hamstrings, hips, and shoulders.

The following is a technique for performing dumbbell shoulder squats:

• Hold the dumbbell in both hands and then bend the elbow so that the dumbbell is above the shoulder.
• Open the legs hip-width apart with the heel as the fulcrum.
• Keep the chest position upright and tighten the abdomen.
• Lower the body slowly until the thighs are positioned parallel to the floor.
• Hold this position for a second or two.
• Use leg strength to straighten your knees and hips until you return to standing.

Use a light dumbbell to gain weight if you are new to this exercise. You can also replace the dumbbell with a pair of bottles that have been filled with water.

5. Traditional flat bench press

To do this sport, you need a barbell and a flat bench. The traditional flat bench press is one of the sports movements to gain good weight because it can train the chest, shoulder, and arm muscles.

Here are the steps to do this sport:

• Lie on your back on a flat stool, then clutch the barbell. Make sure the position of the hands is slightly wider than the shoulders, and the barbell blades are just above your shoulders.
• Make sure the soles of the feet touch the floor surface and the hips remain on a flat bench along with the traditional flat bench press.
• Maintain the spine's position and lock the front abdomen, so the spine does not curve.
• Lift and then slowly lower the barbell bar until it approaches the chest. Let the elbows bend to the sides of the body forming an angle of about 45 degrees.

This movement can be performed in up to 3 sets, with 5–10 repetitions for each group.

6. Kettlebell swing

As the name implies, this sport uses tools like kettlebells to build muscle strength and endurance. Kettlebell swing can strengthen all body muscles, so it becomes one of the sports movements to gain weight.

Here are the easy steps to do a kettlebell swing:

• Hold the kettlebell with both hands and open the legs and hips wide.
• Relax the knees slightly bent, then swing the kettlebell between the legs. Make sure that the arm touches the inner thigh.
• Keep the body upright, tighten the abdomen, and straighten the back.
• When between the legs, push the kettlebell up through the hips by using the strength of the lower body.
• Repeat the above movement several times and push the kettlebell a little higher each swing until it is parallel to the shoulder.

It would help if you used hip strength, not arm strength, so the kettlebell feels light when raised upwards. Repeat this kettlebell swing movement up to 16 times or according to the body's power.