5 Simple Exercises for Skinny Guys to Gain Weight

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People all across the world are searching for exercises that can help them shed off some weight. But as much as exercise helps those who want to lose weight it also helps lean bodies to get weight faster and safely. 

Being underweight is mostly due to a genetic condition or illness and people with these conditions find different ways to gain weight. To make it a bit easier, here are some Weight Gaining Supplements For Skinny Guys.

Keep in mind that gaining weight is considered harder than losing weight but with the right combination of exercises, you will be able to reach your fitness goal. 

In this article, we will look at a few simple exercises, and how to do them so that you can reach your desired weight by gaining mass and muscle easily. 


One of the best exercises to help you gain weight because it is a compound movement. As much as it boosts your quad muscles but it also works multiple groups of muscles. Squats are known to target your calves, quads, abdominals, hamstrings, glutes, and so on. It also helps the muscles around the knee which prevent injury and build strength. 

How to do:

  1. Stand up straight with your feet in line with your hips 
  2. Move your arm forward or place them on your hips 
  3. Flex your abdominal muscles and also keep your body tight. 
  4. Lower your body as far as you can like sitting on an invisible chair.
  5. Reverse the motion into your initial stance 
  6. Repeat exercise 


There are many modifications to pushups as it is a widely used calisthenic exercise that builds core strength and upper body muscles. The variations of this exercise depending on the fitness level of the individual but even beginners can do most of this exercise routine. It is a great solution to your underweight problem as it works on your shoulders, triceps, wrong, chest, and abdominal muscles. 

How to do:

  1. Lie down on your stomach on the ground.
  2. Place the palms of your hands on the floor with your elbows out at your sides. 
  3. Get on your toes and lift your body off the ground 
  4. Align your back, legs, and feet like a straight line. 
  5. Push your body down closer to the floor and back up into position.
  6. Repeat the exercise.


Another great exercise that you must consider on your journey to weight gain is lunges. Very similar to squats lunges too affect the lower body muscles such as the buttocks, hip, hamstring, glutes, quads, calves, and so on. As much as it helps you bulk up and build mass in your hips and thighs it also builds stability and gives shape to your lower body. There are different variations to this exercise such as walking lunges or adding weights. As a newbie, focus on simple basic lunges and gradually increase your intensity level. 

How to do:

  1. Stand up straight and keep your body muscles right. 
  2. Step one leg forward and make a 90-degree angle with your leg perpendicular to the ground. 
  3. Use your heel to lift your body back up into your initial position
  4. Once comfortable with one leg move on to the other
  5. Repeat the exercise 


One of the most popular core or abdominal exercises, crunches are known for losing belly fat easily. But because it helps build core strength, it helps in building weight as well. It helps in tightening your belly, shaping your core, building lower back muscles, and hips. Make sure that you don’t make fast jerk movements as it can lead to injuries or discomfort while doing the exercise. 

How to do:

  1. Lie down on the ground on your back
  2. Bend your knees 
  3. Place your arms across under your head 
  4. Tighten your abdominal muscles 
  5. Lift your upper body while keeping your legs on the ground
  6. Return to your initial position and repeat 


Pull-ups are a great strength and resistance training exercise but also quite effective in gaining weight. Similar to the other muscles in this list that help in reducing weight, it also helps build body mass and strength. The reason why pull-up is a popular exercise amongst fitness enthusiasts is that it builds multiple muscles at once such as biceps, triceps, waist, lats, shoulders, core, grip, and so on. So if you are looking to bulk up and build strength, pull-ups are exactly what you need. 

How to do:

  1. Use your palms and grab hold of the pull-up bar. 
  2. Keep your palms at shoulder-width apart.
  3. Pull yourself up until your chin is over the pull-up bar
  4. Slowly lower your body weight back into your original position. 
  5. Repeat the exercise

Struggling to Gain Weight?

If you are doing all these exercises and still struggling to gain weight, it is important to find the reason why you are unable to. As mentioned before, genetics plays a huge role in your body growth but having an improper diet or some kind of illness can also be a reason why you can’t gain weight. 

So make sure that you have a balanced diet so that your body receives all the necessary nutrients it requires. And if you have some kind of illness, your doctor can help you treat and deal with the disease so that it does not affect your weight. 

Final Thoughts

If you are interested in increasing your body weight, these above-mentioned exercises can help you reach your fitness goal. Whether at home or gym, make sure that you track and monitor your progress and switch your routines to your benefit. If you want to add weights to your exercise routines, this guide will help you get bigger arms safely.




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