Exercise can help people lose weight, but it can also help people healthily gain weight.

You may wish to gain weight to build muscle or if you are underweight, which means you weigh less than is recommended for your height. Regular exercise is one of the most significant elements towards bulking up. But like, reducing weight, gaining weight should be part of a comprehensive approach. Here, you will be covered with various exercise strategies for gaining weight with very minimal equipment that you can start performing right away.

Squats

Squats are excellent for bulking up and strengthening the lower body. Stand with your legs wide, then push your hips back as if you were sitting in an unseen chair before standing back up. Keep your knees and back straight. Once you have mastered the basic squat form, you can move to more difficult versions by increasing the weight.

Bench dips

Dips, when done correctly, may help you increase muscle mass in your upper body. This routine can also help you build strength for other exercises, including the bench press. Bench dips work the chest, triceps and shoulders. Use a bench hold the ends, and lower yourself by bending your elbows. Push back to the initial position. Stay stable to avoid any kind of back injury.

Push up

If you are new to exercising, push-ups are an excellent place to start. One of the most important workouts for weight gain is strengthening the upper body. Push-ups increase upper-body and core strength. Position your hands slightly wider than your shoulder, drop yourself to the floor, the push back up. Maintain a strong core and keep your shoulders from slouching.

Glute kickback

This workout focuses on the glutes. Kneel on the ground, raise one leg back, squeeze your glutes and hold for a second. Do not arch your back.

Bench press

The bench press is a great way to build up your chest, shoulders and triceps. Lie on a bench or the floor, grab a weighted bar, drop it to your chest and straighten your arms. Do not lock out your elbows abruptly.

Pull-ups

Pull-ups are good for gaining weight and developing arm muscles. Pull-ups especially with weights, are a terrific way to bulk up your muscles. If you are a beginner, start with basic pull-ups and graduate to weighted pull-ups as your strength grows.

Lunges

Lunges, like squats, help build and tone your leg and hip muscles. It’s one of the most efficient methods for gaining weight. Lunges target your hips and thighs. Step forward and lower your body until your thigh is parallel to the ground. Push yourself back to the initial position. Maintain equilibrium and begin without weights.

Overhead press

You will need a weighted bar to complete this exercise. Overhead presses will help you build muscle in your shoulders, arms, back, abdominals and legs. This overhead press technique is an excellent workout for improving upper body strength, particularly in the triceps and shoulders. Developing strength in these muscle groups can help with other movements like the bench press and Olympic lifts.

Deadlift

The deadlift is an excellent approach to developing powerful legs and buttocks. In a deadlift, you move the weight from the ground to your thighs with the help of your leg and hip muscles, as well as the majority of your body's main muscle groups. Deadlifts are great for building overall muscular mass. Stand with your legs apart, lean over and grip a weighted bar. Lift it while maintaining your back straight, then lower it down. Begin with lightweight.

Remember that bulking refers to increasing muscle rather than fat. So, in addition to proper exercise, you should follow a suitable nutrition plan.