{"id":1300,"date":"2020-06-29T23:59:08","date_gmt":"2020-06-30T03:59:08","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=1300"},"modified":"2023-09-28T08:10:20","modified_gmt":"2023-09-28T12:10:20","slug":"exercises-to-gain-weight-for-females","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/exercises-to-gain-weight-for-females","title":{"rendered":"20 Best Exercises to Gain Weight for Females"},"content":{"rendered":"\n

When the majority of females want to shed some pounds, there are some women who want to put on mass and increase weight.<\/p>\n\n\n\n

Achieving a healthy weight makes you feel strong, improves your appearance, boosts your confidence, and lowers the risk of health issues.<\/p>\n\n\n\n

Weight gain or loss primarily depends on your calorie intake. You’ll have to consume more calories than your body needs every day for a while to gain some pounds.<\/p>\n\n\n\n

Moreover, you’ll have to start lifting weights to increase lean mass, build strength, and improve body composition.<\/p>\n\n\n\n

Exercising helps develop muscle mass<\/a>, increases hunger, encourages you to consume more calories, and helps you increase weight.<\/p>\n\n\n\n

In this article, I’ve shared the 20 best exercises that will help you build muscle and gain weight over time. <\/p>\n\n\n\n

I’ll also hand out a PDF of a gym workout plan to gain weight for females. You can download that for using it offline.<\/p>\n\n\n\n

Can Exercises Help Women Gain Weight?<\/strong><\/h2>\n\n\n\n

Yes, exercising helps a normal or underweight woman put on mass and increase her weight.1<\/a><\/sup> Lee, I-Min et al. \u201cPhysical activity and weight gain prevention.<\/a>\u201d JAMA vol. 303,12 (2010): 1173-9. doi:10.1001\/jama.2010.312 – National Library of Medicine<\/span><\/p>\n\n\n\n

Resistance exercises work better than bodyweight training<\/a> <\/strong>when it comes to building muscle.<\/p>\n\n\n\n

A study published on the National Institute of Health website has shown that ten weeks of resistance training<\/a> may increase lean weight by 1.4 kg and reduce fat weight by 1.8 kg.2<\/a><\/sup> Westcott WL. Resistance training is medicine: effects of strength training on health<\/a>. Curr Sports Med Rep<\/em>. 2012;11(4):209-216. doi:10.1249\/JSR.0b013e31825dabb8<\/span>, 3<\/a><\/sup> Willis, Leslie H et al. \u201cEffects of aerobic and\/or resistance training on body mass and fat mass in overweight or obese adults<\/a>.\u201d Journal of applied physiology (Bethesda, Md. : 1985)<\/em> vol. 113,12 (2012): 1831-7. doi:10.1152\/japplphysiol.01370.2011<\/span><\/p>\n\n\n\n

Weight training not only increases lean mass but also bolsters your bones and joints, improves posture, and enhances your lifting and endurance<\/a>.<\/p>\n\n\n\n

You can integrate some of the best lifts into your training program to maximize healthy weight gain.<\/p>\n\n\n\n

20 Best Gym Exercises to Gain Weight for Females<\/strong><\/h2>\n\n\n\n

From the chest, back, and arms to legs, glutes, and shoulders, I’ve shared the twenty best exercises that females of all fitness levels can perform.<\/p>\n\n\n\n

It includes 12 exercises for the upper body, six for the lower body, and two for the core. <\/p>\n\n\n\n

Doing them all will help you build muscle, strengthen bones, and improve your body composition.<\/p>\n\n\n\n

Here’s a quick list of all the exercises:<\/strong><\/p>\n\n\n\n

    \n
  1. Smith Machine Incline Bench Press<\/li>\n\n\n\n
  2. Flat Dumbbell Bench Press<\/li>\n\n\n\n
  3. Pec Deck Fly<\/li>\n\n\n\n
  4. Overhead Press<\/li>\n\n\n\n
  5. Cable Lateral Raise<\/li>\n\n\n\n
  6. Rear Delt Fly<\/li>\n\n\n\n
  7. Tricep Dips<\/li>\n\n\n\n
  8. Rope Pushdown<\/li>\n\n\n\n
  9. Overhead Triceps Extension<\/li>\n\n\n\n
  10. Dumbbell Rowing<\/li>\n\n\n\n
  11. Cable Rowing<\/li>\n\n\n\n
  12. Front Lat Pulldown<\/li>\n\n\n\n
  13. Cable Bicep Curl<\/li>\n\n\n\n
  14. Hammer Curl<\/li>\n\n\n\n
  15. Dumbbell Squat<\/li>\n\n\n\n
  16. Deadlift<\/li>\n\n\n\n
  17. Leg Press<\/li>\n\n\n\n
  18. Lunges<\/li>\n\n\n\n
  19. Smith Machine Hip Thrust<\/li>\n\n\n\n
  20. Leg Curl<\/li>\n<\/ol>\n\n\n\n

    Let’s see how to perform each exercise step-by-step.<\/p>\n\n\n\n

    1. Smith Machine Incline Bench Press<\/h3>\n\n\n\n
    \"Weight<\/figure>\n\n\n\n
    Target Muscle<\/th>Force Type<\/th>Level<\/th>Equipment Needed<\/th><\/tr><\/thead>
    Pectorals<\/td>Push<\/td>Beginner<\/td>Smith Machine<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

    The bench press is a compound exercise that bolsters multiple muscles simultaneously<\/a> and helps develop lean mass.<\/p>\n\n\n\n

    It works on the shoulder, triceps, and especially the pectoral muscles and helps improve upper body strength and appearance. <\/p>\n\n\n\n

    Steps to perform a Smith Machine incline bench press<\/strong>:<\/p>\n\n\n\n

      \n
    1. Set the bar at an appropriate height and put the desired weight into it.<\/li>\n\n\n\n
    2. Place a bench under the bar and adjust it to 30 30-degree incline.<\/li>\n\n\n\n
    3. Lie on your back and grab the bar with your elbows bent and pointing diagonally.<\/li>\n\n\n\n
    4. Keep your feet flat on the ground, brace your core, and create a slight arch in your lower back.<\/li>\n\n\n\n
    5. Inhale and slowly press the bar upward until your arms are straight, then exhale.<\/li>\n\n\n\n
    6. Pause for a moment at the top, then return to the starting position. That’s one rep!<\/li>\n\n\n\n
    7. Do the three sets of 10-12 reps each with a couple of minutes rest between the sets.<\/li>\n<\/ol>\n\n\n\n

      2. Flat Dumbbell Bench Press<\/h3>\n\n\n\n
      \"Weight<\/figure>\n\n\n\n
      Target Muscle<\/th>Force Type<\/th>Level<\/th>Equipment Needed<\/th><\/tr><\/thead>
      Pectorals<\/td>Push<\/td>Beginner<\/td>Dumbbells and a Bench<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

      The dumbbell bench press targets the chest and helps build a firm torso. It will help you thicken your pectoral region and increase the weight of muscles around it.<\/p>\n\n\n\n

      You can perform dumbbell bench press on a flat, incline, and decline positions to hit your pecs from all angles<\/a>.<\/p>\n\n\n\n

      Steps to perform a flat dumbbell bench press<\/strong>:<\/p>\n\n\n\n

        \n
      1. Grab one dumbbell in each hand and lie on a flat bench.<\/li>\n\n\n\n
      2. Hold the dumbbells at your sides at chest level. Keep your feet flat on the ground.<\/li>\n\n\n\n
      3. Brace your core, inhale, and start pressing the weight upward until your arms are fully extended.<\/li>\n\n\n\n
      4. Hold a second at the top and return your arms to the starting position, then exhale. That’s one rep.<\/li>\n<\/ol>\n\n\n\n

        3. Pec Deck Fly<\/h3>\n\n\n\n
        \"Machine<\/figure>\n\n\n\n
        Target Muscle<\/th>Force Type<\/th>Level<\/th>Equipment Needed<\/th><\/tr><\/thead>
        Pectorals<\/td>Pull<\/td>Beginner<\/td>Pec Deck Machine<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

        The pec deck fly is an isolation exercise<\/strong><\/a> that targets the chest muscles without putting unnecessary stress on the shoulder muscles. It helps improve muscle definition and the shape your upper body.<\/p>\n\n\n\n

        Steps to perform a pec deck fly<\/strong>:<\/p>\n\n\n\n