Easy and Effective Ways to Gain Weight for Skinny People

Most people want to lose weight to be healthier, but there are a small minority of people who want to gain weight due to the naked truth that their appearance will be a thousand times better if they have a little bit more weight on. There are different reasons why a person is skinny but this doesn’t mean that you have to be skinny all your life. However, did you know that a professional fitness coach can help you gain weight with a set of customized workout and diet plans? The combination of proper exercises and the right diet can be a big help in gaining lean mass and muscle. 

In this article, we’ve listed several exercises for weight gain. With proper training and diet, you’ll be able to build muscles but it will require effort. 

Fat Gain Vs Healthy Gain 

Being naturally skinny, it’s really hard to gain weight. But if you try to increase your overall calorie intake, it may surely help you gain weight but you might regret later on getting fat. Before you start gaining weight by consuming more calories, ask yourself, do you want to be fat or fit? 

It’s not just about gaining weight, it’s also about gaining the right type of weight. If you want to look healthy and change the way you look, then you should gain weight by building muscles. Here are the positive things you can get from building up muscles: 

  • You’ll be stronger. 
  • You’ll gain self-confidence. 
  • You’ll learn good habits. 
  • You’ll see the importance of training. 
  • Your entire appearance will change. 
  • You’ll no longer be skinny. 
  • You’ll be more disciplined. 


woman swimming alone in body of water

If you love the water, then try to swim at least once a week. Although swimming is not for gaining muscles, it’s for toning your muscles and to gain muscle definition. Just make sure that you don’t overdo this form of exercise since it can really burn a lot of calories. Aside from that, you’ll develop more endurance, muscle strength, and cardiovascular fitness. 

Eat More Protein 

Protein is the single most essential nutrient for gaining healthy weight is protein. Why? Our muscles are made of protein and without it, most of those extra calories may result in body fats. However, take note that protein is a double-edged sword. Since it’s extremely filling, which may lessen your hunger and appetite notably, making it more difficult to acquire calories. 

So if you’re trying to gain weight, go for 0.7-1 grams of protein per pound of body weight (1.5-2.2 grams of protein per kilogram). You may even go beyond that if your calorie intake is super high. Foods with high protein are fish, meats, eggs, legumes, nuts, and a lot of dairy products. 

Do Lunges and Squats 

woman exercising

These two different exercises will help you in building leg muscles. If you’re the skinny type, we’re sure that you have slim legs. Whether you have a home gym or not, these are the ideal exercises you can perform almost everywhere! If you want to gain some booty, lunges and squats can help you build those. Performing these in beginning without weight is more than enough but as time passes by, you’ll become more fit and strong.


If you want to gain overall strength, this is the exercise you need to do. It’s also a great way to enhance your posture and improve the strength of your core. Your legs won’t be skinny anymore! A deadlift is also that one exercise you can count on to get muscles. So, the next time you visit the gym, make sure to ask your trainer to help you with the deadlift. It will increase your overall muscle mass and tone your leg muscles. 


Do you hate your skinny arms? Chest? Dips are a form of exercise that will help build triceps, shoulders, and chest muscles. If you’re just starting out, it might be a little harder to perform dips but just keep on practising them. This exercise is the best for building your triceps, but make sure you are doing it the right way. Dips are best for increasing overall upper body strength. 

More Tips for Gaining Weight

person standing on white digital bathroom scale

After trying these exercise and diet tips, here are other tips you can consider for gaining weight faster: 

Avoid Drinking Water Before Meals. Drinking water can easily fill your stomach and make it more difficult to get in enough calories. 

Eat Eat Eat! Why not squeeze in an extra meal or snack whenever you can or before bed? 

Drink Milk. Whole milk can quench your thirst and the easiest way to acquire more high-quality protein and calories. 

Weight Gainer Shakes. If gaining weight is really difficult for you, try drinking weight gainer shakes. These are the best when it comes to getting high in protein, carbs and calories.

Protein First and Vegetables Last. If your foods are a mix, try to eat the calorie-dense and protein-rich foods first. Then you can follow it by eating vegetables. 

Avoid Smoking. Smokers usually have lighter weight than non-smokers. Quitting smoking often results in gaining more weight. 

Sleep More. Getting enough sleep is very important for muscle growth.