While you may hear about people’s weight loss stories and how difficult it is to lose weight, there are some people which face trouble gaining weight and muscle. Though gaining and losing weight may be attributed Energy Expenditure and Calories Consumed, here we will guide you with various workouts that can help you to gain lean muscle mass and improve fitness levels. Below Mentioned exercises with calorie surplus & protein rich diet can go a long way in helping you gain lean mass and muscle.

To make things easier, we’ve listed 7 exercises that must be included in your workout to gain weight. The best part of these exercises is that it can be performed by both men and women.

1. Squats: This weight gain exercise will build the muscle in your glutes(bums) and legs, strong lower body is a must for fitness, and it is also good for building strength and endurance.

How to do it:

• Stand straight with your feet a little more than hip-width apart, in a straight line. Then, keep your shoulders relaxed and chest lifted.
• Raise your arms straight forward and perpendicular to the ground. You may also spread your fingers and join your palms in front of your chest. Look straight and engage your core.
• Inhale and push your buttocks out. Then, start bending your knees. Sit down and give the weight on your heels.
• Go down until the hip joints are lower than your knees. Inhale as you go down.
• Then, slowly come back to your initial state while keeping your torso and back erect. Exhale. For best results try 3 sets of 10 squats.

2. Push ups: This lift is great for the chest, the shoulders, your core stability, and your posture. It is considered a complete muscle-building exercise that can be practiced by both men and women.

How to do it:

• Place your arms on the ground, hands placed slightly wider than shoulder-width apart.
• Lower your chest till it almost touches the floor, squeeze your glutes and keep your abs tight as you lower your body and then raise it with the support of your arms.
• Keep your elbows close to the sides of your body, this important as it will put extra load on your shoulder and may cause injury.

3. Lunges: Lunges are one of the best strength training exercises for both men and women that help to bulk up and enhance muscles mass in the lower part of the body. You can either do standing lunges or opt for a more advanced version called the walking lunges.

How to do it:

• Stand up straight, flexing your abdominal muscles.
• Extend one leg like you’re taking a step, then lean forward like you’re kneeling until your knees are at 90-degree angles.
• Push back on your heel to lift yourself back up to your initial position.
• Repeat as many times as you feel comfortable on one leg.
• Repeat for the other leg.

4. Bench Press: This workout will help build and activate your shoulder, triceps, and chest muscles. Basically, bench press along with its variations can improve your bone density by engaging yourself in this upper body regimen. It also helps in better movement of your joints

How to do it:

• Lie on the bench facing up with the bar in your hands.
• Extend your arms and lift the bar up.
• Hold this position for a few seconds and the slowly lower your arms to bring the bar down to your chest.
• Repeat 10 times.

5. Deadlift: This full-body exercise is great for working the core and the hamstrings, and when you’re doing deadlifts with heavy weights, you can expect to gain some weight in your legs and glutes, too.

How to do it:

• Stand straight, keeping your feet shoulder-width apart.
• Grip the weight bar firmly.
• Face forward and look straight ahead.
• Keeping your back straight, lift the weight bar first up until your thighs and then until your hips.
• Slowly bend at the hips and place the weight bar back on the ground.
• Do as many reps as you feel comfortable.

6. Pull ups: This exercise is intended specifically for men. It helps do develop ripped arms and chiselled shoulders and transform the skinny frame into an appealing and attractive one in very less time.

How to do it:

• Hold a pull-up bar with both hands using an overhand grip.
• Place your hands shoulder width apart and let our body hand freely.
• Now, pull yourself up with the help of your arms till the chin crosses over the bar and then lower your body back to the starting position.
• Once you master the classic pull up you can increase the difficulty level you including weights.

7. Bench Dips: One of the best weight gain workouts is Bench dips. It is the most effective exercise for eliciting activity in the triceps muscles.

How to do it:

• For this exercise, you will need a bench or something similar like a sofa or a sturdy chair.
• Place the chair behind your back. Grip the edge of the chair with hands fully extended and placed shoulder width apart.
• Keep your legs straight and extended forward such that it is perpendicular to your chest.
• Slowly lower down your body by bending through elbows until your upper arms and forearms are perpendicular to each other.
• Lift yourself back to the starting position by using your triceps. You have complete one rep successfully.

For any fitness regime to work or show progress must followed for 45 days, everyone’s body is unique and respond differently you may see results in few weeks your buddy may take 2 months. Consistency and Persistence are vital for success in fitness and life.