10 Best Exercises to Gain Weight for Females at Home

best exercises to gain weight

These days, when obesity is the most common problem of all, we usually ignore the issues of underweight people. It isn’t easy to find exercises to gain weight. Healthy people make a good society. Though overall well-being is essential for all, a healthy woman is the backbone of every society. We will tell you the 10 practical exercises to gain weight for females at home.

Let’s discover in detail:

1.    Bodyweight Squats

Squats are one of the best exercises to gain weight at home. This exercise is primarily for hips and thighs. Squats can do wonders if you want to add some weight and perfect shape for your hips and leg muscles.

  • Stand straight with feet open apart.
  • Lower your body by bending your knees and pushing your hips back slightly.
  • Keep your chest up and back straight.
Bodyweight squats

You can do squats in three sets, 10 squats in each set. The best time to do squats is in the morning. For better and quick results you can do squats with dumbbells.

2.    Lunges Exercises to Gain Weight for Females

Another best exercise for females to gain weight is lunges. It will help tone up your leg muscles, giving your thighs and hips a perfect shape.

  • Step forward by keeping one foot ahead and lowering your body until both knees are bent at a 90-degree angle.
  • Push back up to the starting position and repeat the exercise on the other leg.
  • You can do lunges in 2 sets,10 lunges in each set.

3. Pushups

Pushups are the most common weight gain workout for both males and females.

  • Position your body plank, with hands slightly wider than shoulders.
  • Lower your body by putting force on your elbows, then push back up.

About 19 to 20 push ups are enough for muscle strength and healthy weight gain.

4.    Triceps Dips

Triceps Dips

If you are looking for easy weight gain exercises at home, go for triceps dips.

  • Sit on the edge of a rigid chair or bench.
  • Place your hands close to your hips, fingers pointing in the forward position.
  • Slide your hips off the edge and bend your elbows, lowering your body toward the floor.

You can do 3-4 sets of triceps,6-10 triceps in each set.

5.    Plank


The most common and effective exercise to gain weight for females at home is plank.

  • Hold a plank position with your body in a straight line from head to heels.
  • Engage your core and hold for as long as you can. For beginners, it is suggested to hold for 30 sec initially. Then, gradually, you can increase the hold time.

15-20 planks are good enough for an intelligent body and muscle shape.

6.    Glute Bridges

The conventional and adequate weight gain workout is complete with glute bridges.

  • Lie on your back with your knees bent and feet flat on the floor.
  • Lift your hips towards the ceiling, engage your glutes and squeeze abs at the top.
  • Keep in mind: do not make an arch in your backbone.

3-4 sets with 10 glute bridges in each set will boost your muscle shape, and you will get a perfect body shape with healthy weight gain.

7.    Leg Raises

leg raises exercise
  • Lie on your back with your legs straight.
  • Lift your legs towards the ceiling, keeping them straight, and then lower them without touching the ground.
  • Leg raises exercise will shape your tummy muscles and is the best exercise to gain weight for females at home.

8.    Pull-ups

Pull-ups are challenging exercises, and some assistance is required primarily for beginners, but after practice, you can do it by yourself without any help.

· You need a solid bar to pull your body up.

· Your back muscles will get engaged in this process.

10-15 pull-ups are suitable for females to get good body shape and well-built arm muscles.

9.    Dumbbell Rows Exercise to Gain Weight for Females

In a weight gain workout you can choose dumbbells as per your stamina. Dumbbells come in different weights. Select wisely according to your needs.

· Hold a dumbbell in each hand, bend at the hips, and let your arms hang.

· Pull the weights towards your hips, pressing your shoulder edges together.

Working with dumbbells depends on your stamina.10-15 dumbbell rows are enough for beginners.

10. Dumbbell Press

Another simple weight-gain exercise at home with dumbbells is the dumbbell press.

· Lie on your back with a dumbbell in each hand.

· Press the weights towards the ceiling, then lower them back down.

Go for 2- 3 sets, 10 dumbbell presses in each set.

Cautions and Precautions

  1. Always remember that either weight gain or weight loss is not a matter of a few patient with your exercise routine. Gradual results are best and everlasting
  2. Choose a healthy diet with your weight gain workout. A workout is only effective with a good diet.
  3. If you are having some medical issues like heart problems, arthritis, or any other muscular disorder, then you must consult a doctor before starting any workout.
  4. Do not wear tight clothes and choose good shoes for exercises to gain weight for females.
  5. Choose a place for exercise which is neither too hot nor too cold to avoid body aches during exercise.
  6. Be careful while working out with dumbbells and gym balls. It can harm you if used carelessly.
  7. At most, 12 males or females should avoid heavy workouts.
  8. During exercise, if you face any discomfort or unease, stop immediately.


Living a healthy and fit life is essential for all. Females should take some time off from their household or work routine to keep them fit and intelligent by exercising efficiently at home to gain weight.

Just like obesity, an underweight body can lead to a lazy and tiring lifestyle. So all ladies get time for themselves; if you are skinny and want to gain some extra pounds, go for a weight gain workout at home. Stay healthy and happy  to make heaven on earth for your dear ones.


Is it good for females to work out daily?

Yes, females should work out daily to keep themselves fit and healthy.

Is it possible to gain weight in a week?

To gain or lose weight fast is not suggested or recommended. It can cause many serious health issues. Go for a gradual process and enjoy long-lasting perks.

What kind of diet should be taken for weight gain in females?

Take healthy proteins and fats for weight not go for carbohydrates for weight gain. It can affect your health badly.

Do females also get abs and muscles after a workout?

You can get abs and muscles if you work out with dumbbells.

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