If you’re underweight and looking to gain weight in a healthy, sustainable way, exercise can be a powerful part of your plan. While most people associate workouts with fat loss, strength training helps you build muscle mass and develop a fuller, stronger, and more defined body shape. In this guide, we’ll walk you through a beginner-friendly workout plan, show images of the most effective exercises, and offer essential nutrition tips to support healthy weight gain.
Do Exercises Really Help You Gain Weight?
Yes—especially when the focus is on building muscle, not burning calories. Strength and resistance workouts stimulate your body to store protein in the muscles, leading to:
- Increased lean muscle mass
- Improved posture and body shape
- A healthy boost in appetite and energy
- Better metabolism and immune function
If you’re just starting out, begin with our Beginner Workout Plan for Women to prepare your body gradually.
Best Types of Workouts to Build Muscle Mass
Not all workouts are created equal. For weight gain, focus on:
- Bodyweight resistance exercises like squats, lunges, and push-ups
- Weightlifting using light to moderate dumbbells
- Compound movements that activate multiple muscle groups at once
- Progressive overload by increasing reps or weights over time
These exercises are part of Max Gym’s structured floor activities program, designed for all fitness levels.
4-Day Workout Plan for Weight Gain (Beginner-Friendly)
Day 1 – Lower Body Focus
- 3 sets × 15 Squats
- 3 sets × 12 Lunges (each leg)
- 3 sets × 15 Glute Bridges
Day 2 – Upper Body Focus
- 3 sets × 12 Wall Push-ups
- 3 sets × 15 Resistance Band Rows
- 3 sets × 10 Dumbbell Shoulder Press
Day 3 – Active Recovery
- Light walk or stretching, or join a group class
Day 4 – Full Body Circuit
- 3 × 15 Squats + 3 × 10 Push-ups + 3 × 12 Lunges
- 15-minute light dumbbell workout
Day 5 – Dumbbell Weight Training
- 3 × 10 Deadlifts
- 3 × 10 Bicep Curls
- 3 × 12 Lateral Raises
Days 6–7 – Rest, Yoga, or Recovery
Prefer working out at a gym? Visit your nearest Max Gym branch for access to equipment and expert guidance:
Visual Guide to Key Exercises
Squat – Strengthens glutes and thighs
Lunges – Builds balance and leg muscles
Push-Ups – Engages chest, triceps, and shoulders
Weight Lifting – Tones and adds upper body mass
All of these moves are included in Max Gym’s coached fitness programs, customized for your goals.
Nutrition Tips to Support Healthy Weight Gain
- Eat 3 main meals + 2–3 high-calorie snacks per day
- Focus on nutrient-dense foods like oats, peanut butter, whole milk, and dates
- Consume protein-rich meals post-workout
- Stay hydrated—but avoid drinking too much during meals
- For a tailored plan, consult Max Gym’s nutrition team
Common Mistakes That Prevent Weight Gain
- Doing too much cardio and not enough resistance training
- Not eating enough calories to support muscle growth
- Inconsistent training or skipping rest
- Ignoring post-workout nutrition
- Expecting quick results and giving up early
Combine your training program with smart eating and rest, and you’ll begin to see changes within 4–6 weeks.