What Workout to Gain Weight?

There are a lot of different workouts you could do to gain weight. What workout you choose depends on your goals and your current fitness level.

Understand Your Body Type

It is important to understand your body type before jumping into a workout routine to gain weight. Knowing your body type will help you create an effective workout plan that’s tailored to your specific needs. There are three main body types: ectomorph, mesomorph, and endomorph. Each body type responds differently to certain exercises, so it’s important to understand which type you have. Let’s briefly explore them and then move on to creating a workout plan.

Determine Your Body Type

Everyone’s body is unique, and each person has their own distinct physique and weight goals. Before starting a workout program to gain weight, it’s important to understand your body type. Knowing your body type can help you develop a customized program of diet and exercise that addresses your individual needs. As you learn the different traits of endomorphic, ectomorphic and mesomorphic body types, you can choose the right exercise plan for gaining lean muscle weight and achieving optimal fitness results.

Endomorph Body Type: Endomorphs typically have shorter legs, wider waists and muscular arms and legs. They are often thought of as being “big boned” or soft-bodied as they tend to hold more fat than the other two body types. Their metabolic rates are quite slow so they may need to work harder than others to lose fat or maintain weight loss. To gain weight in an endomorphic body type, exercises should focus on resistance training combined with cardiovascular activity such as jogging or biking at moderate intensity performed three days per week for 33 minutes each session

Ectomorph Body Type: Ectomorphs have smaller frames with thin builds and short stature. They are naturally leaner in appearance due to their tendency to have fast metabolisms; however this makes them prone to difficulty in gaining muscle mass or maintaining a healthy weight. Diet is especially important for ectomorphs who want to gain muscles since they must consume more calories than someone of normal size through high-protein foods such as red meat, fish, eggs and nuts

Mesomoph Body Type: Mesomorphs fall somewhere in between an ectomorph and endormorph with broad shoulders but medium-sized waistlines that respond very quickly to physical activity. These bodies are genetically predisposed toward developing muscle quickly so they tend not to require intensive training programs like other body types would need; instead they should focus on high intensity interval training (HIIT) which consists of alternating between hard work periods followed by less intense active recovery periods done four days per week for 30 minutes each session

Develop a Nutrition Plan

Developing a nutrition plan that focuses on increasing your calorie intake is the most important aspect of gaining weight. This will provide your body with the fuel it needs to build muscle and support you during your workouts.

Start by adding 500 additional calories to your daily intake. Intentionally eating more calories can be difficult if you’ve been trying to lose weight, so consider adding nutritious snacks between meals or larger portion sizes at mealtime in order to reach this calorie goal. Consuming protein-rich foods after your workout is also beneficial as protein helps build and repair muscle.

It is also essential to boost the amount of carbohydrates that you consume as well as fat, but make sure that these choices are healthier fats such as omega-3 fatty acids found in fatty fish, nuts, and seeds or monounsaturated fats found in avocados and olive oil. While it is important to increase the number of overall calories consumed, quality food choices are still necessary for optimal health.

The best way to create a nutrition plan tailored specifically for you is by speaking with a registered dietician who can assess your current eating habits as well as discuss how much food you need to reach your goals safely and effectively.

Strength Training

Strength training is a great way to gain weight, especially for those who want to add muscle mass. This type of workout involves lifting weights and working with resistance, either free weights or machines. With strength training, you can also follow different variations of exercises to target different muscles in your body. Let’s explore the benefits of strength training for gaining weight.

Focus on Compound Movements

Compound exercises, such as a squat and deadlift, should be the focus of any weight-gain program. The reason? Compound movements help to create an anabolic environment that grows muscle mass quickly. Compounds also use multiple large muscle groups — so they require several muscles to perform each one correctly — which leads to increased strength and greater gains in overall muscle size. Examples of compound exercises include:

– Squats
– Deadlifts
– Lunges
– Bench presses
– Shoulder presses
– Bent over rows

In addition to focusing on compound movements, it is important to vary your exercises and sets accordingly. Use equipment such as machines and cables for isolated exercises to target individual muscles when the primary objective of a workout is gaining mass rather than strength. High repetition ranges are recommended for those focused on gaining weight due to their ability to apply tension more easily; 4 sets of 8–12 reps with 60–90 seconds rest works well. Increasing weight over time while maintaining the proper form during all movements will help stimulate muscle growth and gain you desired bodyweight.

Increase the Weight Gradually

Strength training is an excellent way to gain weight. When it comes to building muscle, the phrase “go heavy or go home” doesn’t always hold true. Incrementally increasing the weight you are using when strength training is a great way to safely and effectively build muscle mass without risking injury or burnout.

To begin, find a weight that is manageable for your present strength level and focus on completing a set that allows you to reach muscular fatigue within 8-12 repetitions. As you become stronger, start increasing the amount of weight you are lifting so that you can continue challenging your body in order to make gains. Remember, if your goal is to build lean muscle then it pays off in the long run to increase the weight gradually rather than jumping up too far too quickly and risking injury.

Tip: Increase the weight by no more than 5-10% per week in order to ensure that muscles are not overtrained while they adapt to the new workload.

Increase the Frequency of Workouts

For those looking to gain weight, it can be beneficial to increase the frequency of workouts. Doing so will help to maximize the number of calories burned and the amount of muscle growth that occurs in each workout session. This can be accomplished by performing multiple sets of a specific exercise or by increasing the number of exercises that are performed during each session.

When increasing the frequency with more sets, ensure that you still have time for proper rest and recovery between sets. Allowing muscle groups enough time to properly relax between workouts is essential for achieving results. Additionally, make sure you are consuming an adequate amount of nutrients for muscle growth and development before and after each workout session.

When increasing the frequency with a larger variety of exercises, it is important to focus on compound movements first because these exercises target multiple large muscle groups at one time, allowing for overall better results from each session. Furthermore, taking advantage of supersets and other powerful techniques can further aid in heightening intensity levels and creating an efficient workout session in a shorter period of time.


Cardio is an important component of any fitness regimen, and it can also be an effective way to gain weight. By performing short bursts of intense activity, you can increase your calorie intake and body fat percentage. This type of activity can also help you build muscle strength and endurance. Let’s take a look at how to best utilize cardio as part of a weight gain program.

Incorporate High-Intensity Interval Training

High-intensity interval training (HIIT) is an effective way to quickly and efficiently improve fitness levels. HIIT involves alternating short bursts of intense activity with appropriate rest periods, making it a great cardio option for people who are trying to gain weight. By increasing the intensity of your workout, the amount of calories burned will stay high even after you are done exercising. Incorporating HIIT into your weight-gain workout plan will help build lean muscle mass and increase muscular endurance while also burning excess fat throughout the body.

When you’re incorporating HIIT into your fitness routine, start slow and gradually increase the intensity as you become accustomed to the different exercises. Start out with 60 seconds of intense activity followed by 30 seconds of rest or lighter exercise, and then slowly increase that period each week until you reach a 90-second active period followed by 30 seconds or less of rest or lighter exercise. For maximal benefit, challenge yourself with vigorous activities such as sprints on flat terrain or skipping rope, burpees, squats jumps, and pushups.

Increase the Duration of Cardio Sessions

When trying to gain weight, it is important to find an effective balance between strength training and cardiovascular exercise. To maximize your progress, you may need to adjust the amount and type of cardio you are doing. Aim for longer duration sessions at a lower intensity, as this can burn fewer calories overall than higher intensity workouts.

For example, longer duration activities such as walking or jogging will enable your body to use fat as a fuel source instead of carbohydrates. This will help both promote muscle growth while also providing your body with much needed fuel. Additionally, steady state cardio such as cycling or swimming can also provide a great way to both gain muscle while ensuring that excess calories are not being burned off too quickly.

Though cardiovascular exercise can be a great tool in reaching your goals, it should not be the primary focus when attempting to gain weight. Focus on creating an effective diet and strength training program first, then incorporate regular cardiovascular exercise into the mix for added results!


When you are trying to gain weight, recovery is an important part of the process. Proper recovery can help to repair your muscles and increase your strength and size. Recovering properly also helps to reduce injuries and improve performance. We’ll look at some of the best strategies for recovery for those who are looking to gain weight.

Get Enough Sleep

Getting adequate sleep each night is an important element of successfully gaining weight while still maintaining your health. Your body needs time to repair, rebuild, and recover from strenuous physical activity and not getting enough sleep makes this difficult. Try to establish a routine in which you go to bed and wake up at the same time each day. Additionally, avoiding caffeine and blue light from screens before bed can help you fall asleep faster and more easily.

When you do go to sleep, aim for seven to nine hours a night in order to give your body the rest it needs after a tough workout session. A proper night’s rest not only helps you accomplish more during the day but it also preserves muscle mass as well as helping your body build back what was lost during training sessions. Not getting enough sleep also leaves you more susceptible to possible overtraining or injuries since lack of rest will impair your ability for proper recovery. So make sure that in addition to eating right and working out properly, you also get an ample amount of shut-eye each night when trying to gain weight in a healthy manner.

Eat a Balanced Diet

Adding extra calories to your diet is important when you are trying to gain weight, but making sure that you consume a balanced diet is even more important. Make sure that you eat whole foods, including lean proteins, complex carbohydrates and healthy fats. To increase calorie intake without changing the type of food you are eating, try consuming larger portions at each meal or eating meals more frequently throughout the day. Aim for one to three healthy snacks between meals and include plenty of nutrient-rich fruits and vegetables as part of your daily routine. Additionally, focus on drinking plenty of fluids throughout the day.

Take Supplements

Weight gain can be a challenge for some individuals, so supplements may be beneficial. Protein powders, such as whey, casein, egg white and soy protein can help to increase your daily protein intake. Creatine is another supplement that may be beneficial in aiding the recovery process after a workout. Additionally, meal-replacement drinks can also provide extra calories and enhance fullness during the day without adding significant amounts of carbohydrates or fat. Lastly, consuming omega-3 fatty acids from fish oil on a daily basis may also aid in weight gain due to their anti-inflammatory properties and aids in enhancing overall health and well-being. Supplements should not replace whole foods but rather supplement proper nutrition.

Monitor Progress

In order to effectively gain weight, it is important to monitor your progress. Progress can be tracked by examining changes in body composition, strength, and overall health. This will give you an accurate assessment of whether your current workout plan is helping you reach your goals or if it needs to be adjusted. Let’s look at how to track your progress while gaining weight.

Track Your Weight

It is important to track your progress when you are trying to gain weight. Keeping accurate records of the changes in body fat and muscle mass over time can help you develop a successful plan and monitor your progress.

You should weigh yourself at least once a week, but preferably more often if possible. Measurements of body fat should be taken once a month, however this needs to be done by a trained professional using specialized tools like calipers or hand-held body fat testers. You may want to take pictures of yourself periodically to better visualize the changes in your body composition. Lastly, make sure that you keep track of how long it takes for certain weights and exercises to become easier as this will give you an indication of how strong you are getting and whether your goals should be increased or decreased.

Track Your Body Measurements

One of the most important parts of a weight-gain program is tracking your progress. Before beginning your workout program, it is important to gather baseline statistics on your body measurements, such as body weight and circumference measurements around the chest, waist, hips and thighs. You should also determine your body fat percentage with either calipers or specialized scales. These baseline measurements can then be compared over time to check that you are achieving your goals.

To maximize gains in lean muscle mass, you should record each of your workouts as well as other lifestyle habits such as nutrition and stretching. This will provide valuable insight into what works best for you and allow you to adjust your habits accordingly. That way, you will be able to fine-tune and change course if necessary in order to reach desired results faster.

Additionally, taking pictures of yourself can be used to document progress over time and help motivate yourself when it seems like gains are not being made quickly enough. Tracking bodyweight once per week is often enough provided other body composition measurements are taken at least once every three months or so. Whether becoming stronger or gaining more muscle mass – learning how to monitor progress is key for success!

Take Photos

Taking before and after photos provides an accurate measure of your physical progress. Seeing the difference between where you began and how far you have come is a great motivating factor. Ideally, you should take photos of yourself at least once a month. You can capture your transformation by taking pictures in the same attire with the same background each time so that visual comparison is easier. To get an overall sense of how much body weight you are gaining, use a measuring tape instead of just relying on photos for visual assessment; measuring tapes provide exact measurements to track progress more accurately than looking in the mirror does. Additionally, make sure to weigh yourself consistently and maintain a workout log or diary tracking all exercise routines and reps as well as supplement usage to monitor your progress over time This way, you can make sure that your diet and exercise are working for you and adjust them as needed if not.

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