Gain Weight in a Healthy Way
Do you need to gain weight but you're not quite sure how to do it in a healthy way? One of the best and healthiest ways to put on some weight is by building muscle, which can be done through strength training. This type of exercise also improves your range of motion and helps prevent osteoporosis. It’s important to make sure that you aren’t burning more calories than you’re consuming, or else it will work against your goal to gain weight. Here are some great strength training exercises that will help you build muscle and put on those additional pounds without endangering your health.
Build Muscle to Add Some Weight
- Goblet Squat – We've talked about this one in our step by step Kettlebell Workout series. With this exercise, you squat while holding a dumbbell with both hands in front of your chest, providing a good workout for your core and legs. When you squat, make sure that you are keeping your heels flat and that your knees don’t bend all the way over your feet.
- Pallof Press – Your obliques, abs, lower back, and glutes are what gets worked the most in this exercise. Have a resistance band around a column and stand perpendicular to it. Pull the band with both hands into the chest, checking that your feet are shoulder-width apart and that you are facing straight ahead. The point is to resist rotating, so make sure your arms stay straight throughout the exercise.
- Dumbbell Row – This exercise helps strengthen your back, arms and core. It supports good posture by working your traps, lats, and rhomboids as well. All you need is a dumbbell and a bench. You start with one hand and arm extended, while the other holds the dumbbell and pulls the weight up. The foot that is on the ground should be the same side as the arm that is holding the dumbbell.
- Push-up – One of the most well-known exercises, push-ups work your upper-body muscles while keeping your core engaged. When doing push-ups, remember that form is most important. If you are unable to do push-ups with good form on the ground, elevate yourself by putting your hands on a bench. This way, you can build up your strength until you are able to do them correctly on flat ground.
- Split Squat – These squats help build strength in your lower-body, especially working on your hips so they can be more flexible and stable. The split squat is essentially a stationary lunge, and it’s important to check that your knee isn’t bending over your foot.
- Hip Extension – Also known as glute bridges or hip thrusts, this exercise is very helpful in training your glutes. Position yourself on your back with your feet on the ground. Then, push through your heels until you’re in a bridge position.
- Pull-Ups – This classic exercise works your lats and arms. When you do a pull-up, you’re pulling yourself up until your chin passes the bar. It’s important to make sure that you lower yourself down slowly until your arms are straight. If you’re struggling with pull-ups, work your way up with chin-ups or resistance bands to help.
A Structured Routine Will Help You Gain Weight
We tend to associate weight gain with unhealthy behavior, but there is often a very good reason to want to add a few pounds of body weight, and it can be done in a structured, healthful way. Remember, it’s also important to add healthy calories, eat nutrient-rich foods, and enjoy snacks that are good for you. Some examples include oatmeal, bananas, avocadoes, potatoes, fish, chicken, lean red meat, eggs, etc. Good nutrition along with muscle-building exercises will help you gain weight in a healthy way.
RX Fitness Equipment Is Here to Lend a Hand
If you're one of those who feels you could benefit from a few additional pounds, and you'd like to discuss your goals with a professional, we work with hundreds of nutritionists, personal trainers and fitness coaches and we're happy to offer a referral to one that suits you. If you're looking for a great selection of fitness equipment and accessories, we carry the top brands to fit every goal and budget. And, for some great advice about equipment and accessories, don't forget to check out Tim's best-selling book, Fitness Equipment – A Shopper's Guide, available at Amazon and other online book sellers as well as in our store.
Contact Tim Adams for a free consultation or stop by the store and take something for a test drive. We’re here to help.