best workouts to gain weight

Best Workouts to Gain Weight & Build Muscle Fast – Expert Guide

ByKundan Kumar Sinha

Struggling to put on healthy weight despite eating more? You’re not alone. The best workouts to gain weight focus on building lean muscle, not just adding fat. A consistent mix of resistance training, progressive overload, and proper recovery is key. Train each muscle group at least twice per week, using compound lifts like squats, bench presses, and deadlifts. These are also some of the best exercises for fat loss and muscle gain, helping with overall body recomposition.

Many ask, “Will I gain weight if I sleep after exercise?” Absolutely—quality sleep fuels recovery, releases growth hormones, and builds muscle. Aim for 8–10 hours nightly. Without proper rest, even the best workouts won’t deliver results.

To increase weight effectively, maintain a calorie surplus—consume 300–500 extra calories daily (or more if you’re a hardgainer). Prioritize protein-rich foods such as lean meats, dairy, and plant-based proteins. For those balancing workouts to lose weight and gain muscle, ensure you keep protein intake high and don’t cut calories too drastically.

Consistency beats perfection. By combining the right exercise for increasing weight, smart nutrition, and adequate rest, you can transform your physique faster—and more sustainably—than you thought possible