Easy Weight Gaining and Muscle Building Exercises for Women

Exercises to gain weight for females

You would have seen obese women trying ayurvedic medicines for weight loss, following strict diet, doing plenty of exercises to get rid of that junk fat out of their body.  While most of you are obsessed with losing weight, there are some people for whom gaining weight is a big challenge. People with a skinny and delicate body structure often find it difficult to gain body weight, and for them, even a few pounds can bring about a great difference. Those who are underweight may suffer from various health issues like bone density loss, organ damage and lack of menstruation in women.

Here is all you need to know about gaining weight and building muscles!

Importance of maintaining a healthy weight

When you have a healthy weight:

  • Your body will circulate blood more efficiently. 
  • Your fluid levels are more easily managed.
  • You are less vulnerable to develop heart diseases, diabetes, breathing problems, gallstones, osteoarthritis, and sleep apnea.
  • You may even feel better about your very self and have more energy to make other main positive health changes.

There are many exercises to gain weight for females mentioned in this article. Take a look at them and consult doctor online before you start doing them.

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5 Reasons why women should build muscles

  • When you build strong muscles, you are also building strong bones, ligaments, and tendons, making yourself less prone to injury.
  • It helps you to hold a better posture and reduce back pain.
  • It combats age-related muscle loss.
  • Building strong muscles makes your life easier. You don’t have to depend on others for help to get that big container from the top shelf of your house.
  • It helps you live longer.

Exercises to gain weight for females

Try out these simple exercises to gain weight for females.

  • Squats
exercises to gain weight- squat

If you are someone looking to add extra weight around your legs and back, then, the squat is an excellent workout. Apart from being a weight gaining exercise, squats also help in improving your posture. To do squats, you will need comfortable clothes, training shoes, and headband.


Stand straight with your feet a little more than hip-width apart, in a straight line. Then, keep your shoulders relaxed and chest lifted. Extend your arms forward and squeeze your glutes so that the pelvic region of your body is in symmetry with the straight line. Look straight and engage your core. Inhale and push your buttocks out. Then, start bending your knees. Sit down and give the weight on your heels. Go down until the hip joints are lower than your knees. Inhale as you go down. Then, slowly come back to your initial state while keeping your torso and back erect. Exhale. For best results try 3 sets of 10 squats.

  • Lunges
exercises to gain weight- lunges

Lunges are another effective weight gain workout. You can do this exercise anytime and anywhere, but make sure that you are doing them right. While doing lunges, avoid leaning backwards. Lunges are useful in shaping your buttocks, hamstring, quadriceps, and core. 


To begin, keep your body straight, shoulders relaxed, chin up and hips aligned to your feet. Take a very deep breath and engage your core. Step forward with one leg and lower your hips until both the knees are bent, making a 90-degree angle. Make sure that your front knee is above the ankle and your other knee is not touching the ground. Lift back your body by giving weight on your heel. Come back to the initial position. Repeat this exercise at least 20 times. Hold on some weight for best results.

  • Deadlift
exercises to gain weight- Deadlift

This exercise improves your entire lower body along with the core, and there are so many variations that you can do. They are amazing for your glutes, especially your hamstrings. You can do this by using kettlebells, barbells, dumbbells, and even with a resistance band.

Method (using dumbbells):

Hold a dumbbell in both your hands, palms facing your thighs, and your feet shoulder-width apart. Keep your core tight and spine neutral. Then, push your buttocks back and hinge forward at the hips. Bend your knees slightly as you lower the weights in your hand towards shins. Stop and reverse the movement when you feel a stretch in your hamstrings. Then, squeeze your glutes and come back to the starting position.

  • Push-ups
exercises to gain weight- push ups

Push-up is a wonderful exercise if you are looking to gain weight around the upper part of your body. Push-ups can also be considered as a complete muscle-building exercise. It helps women develop strong and toned arms without gaining huge biceps or triceps. This exercise is very easy, and you do not need any equipment. This is one of the easiest exercise to increase weight at home.


First, place your hands on the floor wider than shoulder-width apart. Then, lower your chest till it almost touches the ground. Squeeze your glutes and make the abs tight when you lower the body. Then, raise it with the support of your hands. Keep your elbows closer to the side of your body. For best results try 3 sets of 10 push-ups.

  • Pull-ups
exercises to gain weight- Pull Ups

This is an upper-body strengthening exercise. Pull-up shapes your biceps, forearms, deltoid muscles, and trapezius. Don’t do this exercise if your wrist is weak or if you have a neck injury. 


First, make a firm grip on a pull-up bar with both hands and keep your hands shoulder-width apart. Take your feet off the ground by pulling up the body and continue pulling yourself up until the chin reaches above the bar. Then, slowly lower your body and keep your arms straight. For best results, try 2 or 3 sets of 10 pull-ups.

  • Bench press
exercises to gain weight- bench press

Bench press is effective in shaping your back, triceps, traps, and anterior deltoids. While doing this, you need to be very careful with the weight bar so as to avoid any shoulder injury. 


Lie flat on a bench over your back. Keep your body relaxed. Then, grip the bar using your hands. Bring down the weight bar slowly to your chest as you inhale and push up as you exhale. Repeat this exercise 4-5 times. 

  • Swimming

Swimming is the best way to strengthen and tone your muscles. You have to swim at least ones a week for best results. This exercise helps to maintain a healthy weight and good posture. Make sure not to overdo this because swimming burns a lot of fat. 

You can’t gain healthy weight by practicing weight gain workouts. For that, along with exercises, you should add healthy calories to your diet. You can do this by adding nuts or seed toppings, cheese, and healthy dishes. Eat nutrient-dense foods. Consider including high-protein meats that can help strengthen your muscles. 

Before starting a weight gaining program, talk to your doctor. Being underweight may be due to some underlying health issues and exercises or diet changes may not actually correct it. If you find it difficult to visit a doctor, consult doctor online.

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