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Effective Exercises for Weight Gain

Build muscle efficiently with Best Exercises for Weight Gain such as pull-ups and burpees. These compound workouts target multiple muscles for effective gains.

  • 30 Dec 2024
  • 4 min read
  • 76 views

Gaining weight through exercise can be tough, but it is achievable. You need to focus more on compound workouts for weight gain. Doing that focuses on multiple muscles. Some of the compound exercises include deadlifts, bench presses, etc. When you are lifting heavy weights in ratio to your body weight make sure to start light, a beginner should lift 0.8 to 1.25 times their body weight and eventually increase the weights. Eventually, as you gain strength, increase your sets and reps. This is help develop more muscle mass.

Best Exercises for Weight Gain

  • Squats
  • Push-ups
  • Pull-ups
  • Burpees
  • Deadlift
  1. Squats

Squats are one of the best exercises for weight gain and developing muscles in your legs and core. To perform squats, you must stand up straight with your feet hip-width apart. Flex your abdominal muscles while placing your hands on your hips. When you're ready to sit down, start lowering yourself to the floor solely with your legs. Once you're in a seated posture, make sure your thighs are parallel to the floor. Try to keep your upper body still. Return to your starting position by raising yourself.

  1. Push-ups

Push-ups are a great workout for weight gain, it builds the muscles in your chest, shoulders, and triceps. Start in a plank position with your hands on the ground, palms flat, with your shoulder-width apart and your body aligned from your head to your heels to perform a push-up. Push your body up until your arms are fully extended, so that your body forms a straight line, keep your legs and back straight. And then after lowering your body until your chest contacts the ground. Repeat as many times as you feel comfortable.

  1. Pull-ups

Pull-ups are a great exercise for weight gain and a great way to build muscle in your back and biceps. To perform a pull-up, take an overhand grip on a pull-up bar that is just broader than shoulder-width apart. Pull yourself up high enough to hang from the bar and make sure your arms are straight and feet off the ground. Pull yourself up further till your chin is over the bar. As you slowly descend, straighten your arms once again.

  1. Burpees

Burpees focus on multiple muscles at once, including your chest, shoulders, arms, back, core, legs, and glutes. A single burpee can burn up to 10 calories. To do a burpee, stand with your feet shoulder-width apart. Squat down and place your hands on the ground in front of you, shoulder-width apart. Kick your legs back so that you are in a plank position. Lower your body such that your chest touches the ground. Push yourself back up to the plank position. Jump your feet back to your hands so that you are in a squat position and jump up into the air.

  1. Deadlift

Deadlift is another great exercise for weight gain. It helps build muscle in your hamstrings, glutes, and lower back. To perform a deadlift, stand with your feet apart by a shoulder width and your toes pointing outward. Your hands should be shoulder-width apart on the bar, either with an overhand grip or a mixed grip (one hand overhand, one hand underhand), and the bar should be in front of your shins. Keep your back straight and your core engaged as you bend your knees and hinge at the hips. As soon as the bar reaches your shins, lower it. Lift the bar with you as you stand up by pressing through your heels. Squeeze your glutes at the peak of the exercise and stand tall. Lower the bar back down to the starting position and repeat.

Conclusion

While doing these exercises make sure to take adequate safety measures like wearing weightlifting belts, and knee and elbow caps. Make sure to consume a protein-packed calorie surplus diet and get enough rest for your muscles to recover.  Health insurance online can help you cover the costs of medical care, including weight gain treatments like medications and necessary supplements.

 

Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional advice, diagnosis, or treatment. Please consult your general physician or another certified medical professional for any questions regarding a medical condition. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any effects or consequences resulting from the use of the information shared.

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