Are you finding it difficult to gain weight, even though you tried changing your eating habits? You’re not alone! While weight gain might seem straightforward, achieving it in a healthy way requires more than just increasing calorie intake. It requires the right balance of nutrition, exercise, and recovery to build strength and muscle rather than just storing fat. Without the proper approach, you could end up with poor digestion, slow progress, or even health issues instead of the results you’re aiming for.
This guide is for underweight individuals who are looking to approach about how to gain weight in the right way. By the end of this article, you’ll will have a well-rounded strategy combining nutritious foods, effective exercises, and smart habits that lead to healthy weight gain.
Understanding How to Gain Weight the Healthy Way
When people hear the phrase “gaining weight,” they often think it’s as simple as eating more junk food. But that couldn’t be further from the truth.
Here are a few principles of healthy weight gain:
- Calorie Surplus: To put on weight, your body needs more energy (calories) than it burns. This surplus supports muscle growth and fat storage.
- Nutrient Quality: Calories should come from nutrient-dense foods to help gain weight, not empty calories that only contribute to fat gain.
- Strength Training: Exercise, especially weightlifting, helps convert extra calories into lean muscle rather than fat.
- Consistency: Like losing weight, gaining weight requires dedication, planning, and consistency over months—not days or weeks.
Foods to Help Gain Weight: The Ultimate Guide
Nutrition is the foundation of any weight gain strategy. If you’re not eating enough or you’re eating the wrong types of food, no amount of exercise will help. Here’s how to gain a healthy weight with a proper meal plan.
1. Prioritize Calorie-Dense Foods
To reach a calorie surplus without feeling like you’re constantly eating, you need to focus on calorie-dense foods that are packed with nutrients. Examples include:
- Healthy Fats: Avocados, nuts, seeds, nut butters, and olive oil.
- Complex Carbs: Brown rice, quinoa, whole-grain bread, and oats.
- Protein-Rich Options: Chicken, eggs, fish, tofu, and full-fat dairy products like Greek yogurt.
| Pro Tip: instead of snacking on raw veggies, opt for hummus and crackers or a handful of almonds and dried fruit. |
2. Don’t Skimp on Protein
Protein is the building block of muscles. Aim for 0.7-1 gram of protein per pound of body weight daily. Foods like chicken, lentils, beans, and whey protein shakes can help you fulfill your required amount. Consider pairing protein-rich meals with healthy carbs such as brown rice, quinoa, or sweet potatoes to support muscle recovery and energy levels. Spreading protein intake throughout the day—such as having eggs for breakfast, a chicken salad for lunch, and a protein shake post-workout for optimal muscle recovery.
3. Incorporate Smoothies and Shakes
If big meals feel overwhelming, liquid calories can be easily digestible. Here is what you need:
- Full-fat milk or a dairy-free alternative
- Nut butter
- Frozen fruits like bananas or berries
- A scoop of protein powder
Drinking your calories can help you meet your daily intake without feeling too full.
5. Maximize Meal Timing
Focus on eating every 3-4 hours to sustain energy and maintain a calorie surplus. Don’t skip meals, and aim for at least three main meals with a couple of snacks in between. Instead of eating junk, opt for healthy snacking, as it will allow you to consume enough calories between meals. Here are some snack options:
- Granola bars
- Cheese and whole-grain crackers
- Trail mix
- Hard-boiled eggs
Exercising and Gaining Weight: Building Strength and Muscle
1. Start With Weight Gaining Exercises ( Resistance Training)
Resistance training (also known as strength training or weightlifting) is a form of physical exercise that involves using resistance to induce muscular contraction, which builds strength, endurance, and muscle mass. The resistance can come from various sources, such as weights, resistance bands, body weights, or machines. Here is the list of exercises that you can add to your weight-gaining routine:
Best Muscle-Building Exercises:
Upper Body Strength Exercises:
- Bench Press – Targets the chest, shoulders, and triceps.
- Pull-Ups/Chin-Ups – Strengthens the back, biceps, and shoulders.
- Overhead Shoulder Press – Develops shoulder and triceps strength.
- Bent-Over Rows – Engages the back, shoulders, and arms.
- Bicep Curls & Triceps Dips – Help in arm definition and growth.
Lower Body Strength Exercises:
- Squats Deadlifts – Engages the legs, lower back, and core
- Lunges – Target the quadriceps, hamstrings, and glutes
- Leg Press & Calf Raises – Strengthen the lower body, particularly the legs and calves.
Core and Stability Exercises:
- Planks & Hanging Leg Raises – Improve core strength and endurance.
- Russian Twists – Strengthen the obliques and overall core stability.
Tips for Beginners
- Start Small: Begin with lighter weights to master proper form before gradually increasing the resistance.
- Train Each Muscle Group 2-3 Times Per Week: Frequency is key for muscle growth, so incorporate workouts that target different muscle groups multiple times a week.
- Focus on Form: Proper technique prevents injury and maximize muscle activation. Consider working with a personal trainer to perfect your form.
2. Incorporate Recovery
Muscle growth doesn’t happen during workouts—it happens during recovery. Strength training creates tiny muscle tears, and your body rebuilds them stronger during rest.
Tips for Optimal Recovery:
- Get Enough Sleep: Aim for at least 7-9 hours of sleep per night to allow muscles to repair.
- Take Rest Days: Overtraining can lead to injuries and hinder progress. Schedule at least one or two rest days per week.
- Stretch & Hydrate: Proper hydration and post-workout stretching can reduce soreness and improve flexibility.
Avoid Common Mistakes When Gaining Weight
Avoiding Healthy Fats
There is a common misconception that eating fat leads to unhealthy weight gain or increased health risks. However, dietary fats play a crucial role in hormone production and energy storage. Avoiding fats entirely can make it harder to consume enough calories to support muscle growth. Instead, include healthy fats in your diet from sources like avocados, nuts, seeds, olive oil, and fatty fish. These provide essential omega-3 and omega-6 fatty acids that promote heart health and proper metabolic function.
Over-Reliance on Supplements
While protein powders, meal replacement shakes, and weight gainers can be useful tools in a weight gain plan, they should not be your primary source of nutrition. Supplements are designed to complement a balanced diet, not replace whole foods. Relying too much on them can lead to nutrient deficiencies and limit the variety of essential micronutrients your body needs. Focus on whole food sources like lean meats, eggs, dairy, legumes, and whole grains for your body to get a well-rounded supply of protein, carbohydrates, and healthy fats.
Don’t Overdo Cardio
Excessive cardio can burn the calories needed for weight gain, making it harder to achieve your goals. Instead of high-intensity workouts that rapidly deplete your energy stores, opt for low- to moderate-intensity activities like walking, swimming, or light cycling. These exercises help maintain overall fitness without interfering with your calorie surplus and muscle-building efforts.
Conclusion
The key to gaining weight—and maintaining it—lies in finding the right balance of nutritious foods and exercise routines. But it also requires your dedication, including consistent tracking, listening to your body, and making gradual changes accordingly. If this feels overwhelming, don’t worry—you don’t have to do it alone. At Results! Personal Training, our team of expert personal trainers is dedicated to helping you achieve your fitness goals, whether it’s gaining weight, building muscle, or increasing strength. Our trainers bring years of experience and certifications in fitness, strength training, and nutrition.
Claim your free consultation with Results! Personal Training today and take the first step toward reaching your goals.
