How to Workout at Home to Gain Weight

Struggling to gain weight? Working out at home can help you reach your fitness goals without the need to sign up for a gym membership. You can easily build muscle, boost your strength and increase your weight with simple exercises and equipment. Read on to discover how to safely and effectively workout from home.

Quick facts: How To Workout At Home To Gain Weight

  • ✅ Using body weight exercises can help you to gain muscle mass – Harvard Health Publishing
  • ✅ High-intensity interval training (HIIT) for 20–30 minutes per day, 3 days per week, can help you gain muscle – Healthline
  • ✅ Using free weights like dumbbells, kettlebells and barbells can help you to gain muscle – Verywell Fit
  • ✅ Eating healthy, protein-rich foods after each workout session can help to build muscle – Medical News Today
  • ✅ Increasing your overall caloric intake can also help you to gain weight – Fitness Blender
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    Create a Workout Plan

    Creating a workout plan is the key to achieving your goals, whether you’re trying to lose weight or gain muscle. A workout plan should include a variety of exercises that will target different muscle groups and help you get the most out of your workouts.

    This article will provide guidance on how to create a workout plan that is tailored to your needs.

    Set realistic goals

    Setting realistic goals is key to creating a successful workout plan at home. When setting goals, it’s important to remember that you don’t have to do too much too soon – taking your time and gradually increasing the intensity of your workouts will ensure that you’re making progress without risking injury.

    Consider setting specific and measurable goals such as increasing your weight lifted or run time over time. Once you set your goals, measure them regularly and make adjustments when necessary. Additionally, make sure that you’re taking rest days during your training program to give yourself a chance to recover and prevent fatigue or burnout.

    Choose the type of workout

    Depending on your goals, you can choose the type of workout that will best help you reach them. If you’re looking to gain weight, focusing on strength training exercises like squats and deadlifts is essential. Additionally, full body workouts such as bench presses and pull-ups can help build muscle and improve strength. These types of workouts are especially beneficial if done consistently over a period of time. For those looking to build muscle in specific areas, isolation exercises such as biceps curls and triceps extensions can also be performed.

    Cardiovascular exercise should also be an integral part of your workout plan; it helps with weight gain by improving blood flow throughout the body, as well as aiding in digestion and metabolism. High-intensity interval training is a great way to get an intense cardio workout at home without having access to expensive equipment.

    Choose the right exercises

    When creating a workout plan for gaining weight, it is important to choose exercises suited for reaching your goals. To gain muscle, compound movements such as squats, deadlifts and rows should be a part of the plan. Isolation exercises such as biceps curls and triceps extensions can be used to supplement the main lifts but should not be the focus.

    Additionally, while bodyweight and calisthenics can work well when combined with resistance training, they don’t offer enough resistance on their own to help put on muscle mass. When utilizing bodyweight or calisthenics exercises in your workout plan, use progressions that add additional weight or difficulty as you become more comfortable with each exercise.

    While some may shy away from lifts such as the deadlift due to lack of experience or an existing injury, if done properly these lifts can provide great results when added into a program that focuses on slow and steady progression.

    Get the Right Equipment

    Getting the right equipment for your home gym is essential if you want to gain muscle and bulk up. Investing in a good quality set of weights, a bench, and some resistance bands can help you create a well-rounded workout program that can help you reach your goals.

    Let’s look at some of the equipment you may need to ensure your success:

    Choose the right weights

    Choosing the right weights for your at-home workout routine is a very important first step. Weights should be tailored to your own strength levels and goals.

    Start with two sets of free weights, one light and one heavy, such as an 8 to 10 lb set and a 15 to 20 lb set. Alternatively, you can use adjustable dumbbells that have multiple weight options in one set.

    If you are new to weight training, start with a lighter weight, focusing on learning proper form and technique first before moving up in weight. As you become stronger, be sure to adjust the weights accordingly so that there is still a challenge in each exercise.

    Invest in a weight bench

    If you want to gain weight, investing in a weight bench is a must. While it is possible to use dumbbells, barbells and other equipment, a weight bench gives you the optimal platform to exercise, allowing you to perform different exercises with the proper form.

    Weight benches provide a stable yet adjustable platform that can be adjusted according to your body size and shape as well as personal preference. This helps in stabilizing your body while performing different exercises. Furthermore, with an adjustable weight bench you can even perform decline and incline exercises for more variety in your workouts.

    When shopping for a number bench make sure you look for one that is of good quality and has adjustable height settings for added versatility and convenience.

    Invest in a pull-up bar

    One of the best pieces of equipment you can invest in when trying to gain weight is a pull-up bar. Pull-ups are a great upper body exercise and can help build lean muscle mass if done on a regular basis. It’s important to note, however, that in order to see results, you need to make sure that you are performing the correct type of pull-ups (wide grip, close grip, chin ups etc).

    A good pull-up bar will also accommodate for a wide variety of different types of exercises such as

    • dips
    • chin-ups

    which can all be beneficial for gaining weight. Furthermore, it is important to have the right set up and structure when using equipment such as a pull-up bar safely.

    Eat the Right Foods

    Eating the right foods is essential when trying to gain weight. Foods that are high in protein, such as lean meats, eggs, and dairy products, are key for muscle building. Eating the right amount of carbohydrates will also help you gain weight and these can be found in starchy vegetables, legumes, and whole grains. Eating healthy, nutritious snacks such as nuts and nut butters can also contribute to weight gain.

    Let’s take a closer look at what other foods you should be eating to gain weight:

    Increase your calorie intake

    Gaining weight requires that you consume more calories than your body needs. However, it is crucial that you increase your calorie intake in the right way. Eating too many unhealthy and processed foods can lead to long-term health problems and even obesity.

    Instead of using unhealthy means to increase your calorie intake, choose nutritious foods to make up the additional calories required for weight gain. Concentrate on high-calorie and nutrient-dense snacks such as nuts, nut butters, hummus, trail mix and Greek yogurt. Opt for 100% whole grain breads, crackers and pastas rather than their refined counterparts. Also try to incorporate more proteins into your daily diet like eggs, fish, chicken and legumes.

    With some careful planning and consideration of nutrient-dense options to increase caloric intake, you should be able to gain weight safely and healthily while still staying fit at home!

    Eat more protein

    Protein is essential for building muscle, so eating enough is key when trying to gain weight. Protein should make up about 15–25% of your daily caloric intake. The amount of protein you need will depend on a variety of factors, including your age, body size and activity level.

    Consuming any type of protein can provide the amino acids your body needs to build muscle. The best sources are animal-based proteins, such as

    • lean meats
    • seafood
    • eggs
    • dairy products

    Having at least one or two servings per day should help you meet your goals and build strong muscles as you work out at home.

    Eating plant-based proteins such as

    • beans
    • legumes

    can also help you meet your macronutrient needs when trying to gain weight.

    Eat healthy fats

    To gain weight and build muscle, you need to eat healthy fats. These include foods like avocados, nuts, and seeds. Healthy fats provide energy and contain essential fatty acids that help boost your body’s metabolism. Fats help absorb nutrients like vitamins and minerals, and they keep you feeling full longer so that you don’t overindulge.

    It is important to choose “good” fats, such as unsaturated (monounsaturated or polyunsaturated) oils. Unsaturated fats are liquid at room temperature, while saturated fats are solid at room temperature.

    Good sources of healthy fat include:

    • Olive oil
    • Canola oil
    • Sesame oil
    • Sunflower oil
    • Avocados
    • Nuts (almonds are particularly high in magnesium)
    • Seed butters (like tahini and almond butter)
    • Nut butters (such as peanut butter)
    • Nut-based snack bars (such as KIND bars)
    • Chia seeds
    • Flaxseed meal or ground flaxseeds
    • Fish oils for omega-3 fatty acids (like mackerel and salmon)

    Stay Motivated

    With the right mindset and motivation, you can reach your weight-gain goals by working out at home. Working out at home is an effective way to gain weight because you can create a routine that fits into your schedule and you don’t need to worry about going to a gym or a specific environment. Although, it can be difficult to stay focused and motivated while working out at home.

    Let’s explore some tips and strategies to help you stay motivated:

    Track your progress

    Tracking your progress is a great way to stay motivated when working out at home to gain weight. Keeping track of your progress can help you stay focused, measure your progress and take action when it comes to reaching your goals.

    You can use a simple journal or spreadsheet to track the weight you lift, time spent on different exercises and other fitness-related activities. Tracking your progress will also help you understand what works best for you and make informed decisions about how to adjust your workout routine. Additionally, it will provide an additional element of accountability and ensure that you are pushing yourself in the right direction, in order to maximize results.

    Set reminders

    Setting reminders is a great way to stay motivated and stay on track with your home workout routine. Reminders can be set on your cellphone, computer, or any other personal device. Set reminders to go off before, during, and after the workout.

    • Before the workout, set a reminder to get yourself motivated by listening to music or a motivational podcast.
    • During the workout, use reminders as breaks from sets or exercises.
    • After the workout, use reminders as rewards to celebrate your accomplishments for the day.

    Setting reminders will help keep you consistent with your workouts and motivated towards achieving your fitness goals.

    Find a workout buddy

    Finding a workout buddy can be a great way to stay motivated while working out at home. Having someone to motivate, support and encourage you can be incredibly helpful in staying on track with your fitness goals. Working out with someone else is also known to help increase the intensity and overall productivity of your workouts.

    Besides having someone there to help get you motivated, having an accountability partner encourages different types of healthy habits such as proper nutrition and adequate rest. Having someone knowledgeable who knows what exercises are best for gaining weight is also advantageous as they can provide insight into how much weight you should lift and how frequently you should do certain exercises in order to achieve your desired results in the most efficient way possible.

    Ultimately, finding a workout buddy who will support and hold you accountable for your goals is an effective way to stay motivated when working out at home and helps make the process less daunting.


    Recovery is an important factor that needs to be taken into consideration while planning a weight gain workout routine, especially when exercising at home. Proper recovery will allow your body to adequately rest and repair, so that you can continue to make progress and reach your goals.

    Let’s look at what recovery entails and how to incorporate it into your routine:

    Make sure to get enough sleep

    Sleep is essential for muscle recovery and growth, as well as overall health. Getting enough sleep helps you perform better and stay productive throughout the day. Ideally, adults should aim for 7-8 hours of sleep per night.

    During sleep, your body releases hormones like testosterone and growth hormone that promote muscle growth, repair damaged muscles, and help recover from strenuous workouts. Make sure to get enough rest time between workouts to allow your body to recover properly. Not getting enough rest may reduce the effectiveness of your workouts, resulting in less muscle gain.

    Sleep deprivation can also cause a decrease in strength and focus while exercising which can lead to injury or lack of results during your workout sessions.

    Drink plenty of water

    A key element of recovery after any exercise is to make sure you are properly hydrated. It is especially important when you are trying to gain weight, as staying hydrated helps your body absorb more nutrients and support efficient metabolism.

    Having enough water in your system is also essential for tissue repair, regulating cortisol levels (a stress hormone that can inhibit weight gaining processes), and promoting healthy digestion. All of these elements are crucial for recovering optimally after your workouts at home.

    Experts recommend drinking 8-10 glasses of water a day, but if you’re exercising regularly and sweating a lot more than usual, add an extra 2-3 glasses on top of that. Additionally, you should be mindful to drink more water before and during your workout than after it as this will help promote better performance.

    Stretch and foam roll

    Stretching and foam rolling are both important components of any exercise routine and can help to ensure that gains are made correctly. Stretching is a tool for stretching the muscles, tendons, and ligaments to reduce pain and improve overall flexibility. Foam rolling is another way to increase flexibility in areas of the body that may be tight from exercise or everyday activities. This can also improve mobility as well as reduce potential soreness from lifting weights. Foam rolling also helps to break up scar tissue which can lead to increased strength gains when done properly prior to or after a workout.

    Adding these two components into a home workout routine will improve overall success in gaining weight, as well as cutting down on recovery time between workouts.

    FAQs about: How To Workout At Home To Gain Weight

    Q1: What kind of equipment do I need to buy to workout at home to gain weight?

    A1: You don’t necessarily need to buy any equipment to workout at home to gain weight, although having some basic items such as dumbbells, a yoga mat, and a pull-up bar can be helpful. You can also use items you already have such as cans of food or water bottles for weights, a chair for a step-up, and a staircase for a stair climber.

    Q2: What type of exercises should I do to gain weight at home?

    A2: To gain weight at home, you should focus on compound exercises that work multiple muscle groups such as squats, deadlifts, rows, and presses. You can also do bodyweight exercises such as planks, push-ups, and burpees.

    Q3: How frequently should I workout to gain weight?

    A3: It is recommended that you workout 3-4 times per week to gain weight. Make sure to have rest days in between your workouts to allow your muscles to recover.

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