Best weight gain exercises for women that can be done at home

Updated at: Aug 09, 2018
Best weight gain exercises for women that can be done at home

Workout at gym machines is not an option for every woman, although weight gain exercises at home are equally effective alternative for this target group.

Himanshu Sharma
Weight ManagementWritten by: Himanshu SharmaPublished at: Aug 09, 2018

Weight gain programs for women are almost similar to the ones for men. Women who desire to put on weight need to choose an appropriate plan of workouts and calorie intake.

Identification of body shape is most important aspect when underweight women select a plan for them to increase the weight. Besides, if one needs to put on weight in the specific area, the weight gain plan should complement the same. Home exercises to increase body weight must aim to increase resistance and acquiring fat. Identical to principles for weight gain for men, women can achieve weight gain by discipline schedule and hard work.

Effective workout plans, targeting the whole body, streamlines cardiovascular functions along with toning and strengthening of the body. Like men, women can involve in physical exercises such as pushups, squats and weight lifting for weight gain. 

Weight gain exercise for men

Apart from weights and machine-aided gym exercises, there are several weight gain exercises that can be done at their homes by women enthusiasts for gaining desired weight.


One of the common methods to gain weight at home, squats target muscles of the body. This exercise stimulates appetite, which becomes the foundation to amass fat, resulting in increased weight. As a precautionary measure, squatting should be preceded by a warm up exercise and weight volume must be added in ascending order, starting with the lowest weight.


For the building of chest, shoulders and arm muscles, push-up exercise is one of the most effective mediums. Push-up motion involves arms locked on the way up with the nose facing the ground. To ease physical stress, one can also position knees on the floor and carry on with the exercise.

Strength training

Mostly done to lose weight, strength training is also a tool for the opposite. Strength training increases the capacity of calorie consumption, which leads to weight gain.

Discipline is an essential of any work-out program. In order to increase the rate of weight gain, one needs to surpass her own targets. Timings for performing workout is another critical aspect to achieve the desired increase in weight. It is recommended to perform these exercises twice a day, first in the morning and again in the evening. Moreover, one must do these exercises correctly to head towards the desired result.

Diet is one of the key factors in the weight gain exercise for a woman. One needs to consume ample calories in order to gain weight, or else calorie deficit results in the negative. In simple terms, the human body stores energy of the excess calories consumed than the actual requirement. Engaging in right physical training schedule and diet program converts these excess calories to muscles, leading to weight gain.

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