Effective weight gain workout routine for beginners : How to work out at the gym

🗣️"Gaining weight gracefully, what does that mean?"

They both weigh the same!

Do you understand what I mean when you look at the two images above? Their bodies tell a unique story. Today, we're diving into the art of gaining weight gracefully, specifically focusing on how beginners can build muscle, increase their body weight, and shape their physique effectively.

Gym Routine to gain weight

For those of you who are busy, I'll start by summarizing the routine.

Go to the gym and Gain Muscle💪🏻🏋️‍♀️
  • Smith Machine Squats
  • Single Lying Leg Curl
  • Dumbbell Bulgarian Split Squat
  • Romanian Deadlifts
  • Bench Press
  • Smith Machine Overhead Press
🗣️"Why were these exercises chosen?"

For a detailed explanation and rationale behind the routine,
please check further down in the post!

How to gain weights? How Weight Gain Works?

Gaining weight, in theory, is quite simple. If you consume more calories than you burn, the result is straightforward: "You gain weight."

Consume Carlories > Burning Carlories = Weight gain!

However, this approach often leads to accumulating fat, resulting in the kind of weight gain that nobody desires - as depicted in the first image at the top. That's not what you're looking for, right?

"Yes, that's right, I didn't mean fattening up like that!"

In that case, the key lies in increasing muscle mass. Then, the increasing number on your bathroom scale will be something to be proud of.

I'll outline the two core aspects of this approach below.

  1. Progressive Overload & Compound Exercises🔥: Gradually challenge your muscles, promoting growth.Focus on movements that engage multiple muscle groups at once for efficient muscle development. (like squats, deadlifts, and bench presses)
  2. Nutrition for Building Muscle🍱: Opt for lean protein sources for muscle repair. And... does weight gain powder work ?
What the hell is all this stuff!

Progressive Overload & Compound Exercises 🔥

  • Compound Exercises
You recommended compound exercises in Weight Loss!

Yes, right!
Compound exercises, recommended for both weight loss and muscle gain, are versatile and efficient as they engage multiple muscle groups simultaneously, providing dual benefits.

  • Progressive Overload

Let's unravel the mystery of progressive overload in an engaging way. Progressive overload is like leveling up in a video game. Just as your character gets stronger to face tougher challenges, in the fitness world, you gradually increase exercise intensity or resistance over time.


1. Establish a workout routine centered around compound exercises &
2. Afterward, we'll delve into the critical concept of progressive overload...?

By consistently performing these compound exercises and gradually increasing the challenge using progressive overload, you'll effectively increase your muscle mass, helping you achieve our goal of weight gain in a fantastic way!

Nutrition for Building Muscle

Even eating is exercise !

In the pursuit of muscle gain, exercise alone falls short; nutrition serves as the fuel for your muscle-building engine. While overeating may seem like a shortcut to rapid weight gain, it's essential to approach it smartly. High-protein meals are the key drivers of muscle growth, with lean protein sources as your dependable partners.

Here's a simple daily meal plan : Planfit's Gift

High-Protein Breakfast: Kickstart your day with a protein-packed breakfast, like eggs or Greek yogurt.
Protein-Packed Lunch: At midday, go for lean protein sources such as grilled chicken or tofu in your salad.
Protein-Rich Dinner: Wrap up your day with another protein-rich meal, perhaps featuring salmon or lentils.

*You can get more info the contents of a diet tailored to your fitness goals.

"Does weight gain supplements work ? "
Special spice for gaining weight!

It can certainly contribute to those extra calories and muscle growth, but there's a twist. Relying solely on these supplements may not be the best idea. Some of them come with potential risks beyond just sugar content, like limited nutrient variety.
While weight gain powders can be a valuable addition, the real magic happens when you blend them into a well-balanced diet. Think of it as adding that special spice to your recipe for success!

Think of it as adding that special spice to your recipe for success!

Effective workout routine for weight gain :
for gym beginner

Alright, we've covered enough theory; now it's time to get moving. I've generated the most effective routine for beginners like you who are starting their fitness journey, especially for weight gain. As soon as you finish reading this, pack your gym bag and head straight to the gym. Let's do this!

If you want to know more details, click on the link in each exercise name.

Time to move

  1. Smith Machine Squats

  • Sets : 4
  • Reps : 12

2. Romanian Deadlifts

  • Sets : 4
  • Reps : 10

3. Chest Press Machine

  • Sets : 4
  • Reps : 12

4. Overhead Press

  • Sets : 4
  • Reps : 12

We recommend working out 3-4 times a week.
Please include rest days between workout days. For example: Mon/Wed/Fri or Tue/Thu/Sat.


  • For beginners, it's recommended to gradually increase the weight. Starting with just your body weight can be effective.
  • Follow the principle of progressive overload, adding a little weight every week or every two weeks. For example, adding 2.5kg or 5kg at a time is a good approach.

For Losing weights..

See article : Effective exercises to lose weight : How to Work Out at the Gym

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