second(5 BEST Exercises to Gain Weight Quickly | How to Gain Weight for Skinny Girls (At Home Workout))

If you've been trying to gain weight but nothing seems to work… If you eat more, but the scale barely moves… Or if you're tired of hearing "you're so skinny" — like it's supposed to be a compliment…

This video is for you.

Today I'm showing you the 5 best exercises to gain healthy weight fast — at home. No gym. No equipment. Just results.

Stay until the end — because I'm revealing the biggest mistake silently stopping you from gaining weight.

 

Before we start, let's get one thing clear.

Healthy weight gain is not about gaining fat. It's about building lean muscle.

Muscle gives you curves, shape, strength, and a toned feminine look. If you're naturally slim, your metabolism runs fast — which is why eating "a little more" never seems to work.

To gain healthy weight, you need two things: strength training that tells your muscles to grow, and enough food to build them.

These exercises focus on glutes, thighs, hips, and upper body — weight in all the right places. Let's go.

Exercise Number 1: Squats

Squats are the queen of weight-gain exercises. They're a compound movement — hitting your glutes, quads, hamstrings, and core all at once. More muscles worked means more muscle built.

How to do it: Feet shoulder-width apart, toes slightly out. Push hips back, chest up, back straight. Lower until thighs are parallel to the floor, then drive back up through your heels and squeeze your glutes at the top.

To make it harder: Hold dumbbells, use a loaded backpack, or add a resistance band above your knees.

3–4 sets of 12–15 reps. Pro tip: A slow 3-second descent builds far more muscle than rushing through reps.

Exercise Number 2: Hip Thrusts or Glute Bridges

Want fuller glutes? This exercise is non-negotiable.

Hip thrusts directly activate the glute muscles — the largest muscle group in your body — making them essential for curves and weight gain in the right places.

How to do it: Lie on your back, feet flat, knees bent. Drive your hips up toward the ceiling, squeeze hard at the top, hold 2 seconds, then lower slowly.

To progress: Add a dumbbell on your hips, use a resistance band, or try the single-leg version for extra challenge.

3–4 sets of 12–15 reps. Feel this in your glutes — not your lower back.

Exercise Number 3: Bulgarian Split Squats

This move builds serious mass in the glutes, quads, and inner thighs. It's tough — but the results are worth it.

How to do it: Stand in front of a chair, place one foot behind you on the seat. Lower straight down, keeping your front knee over your ankle and your chest slightly forward. Push back up through your front heel.

3 sets of 10–12 reps per leg. If you're shaking, that's a great sign. Add dumbbells once bodyweight feels comfortable.

Exercise Number 4: Push-ups

Healthy weight gain isn't only about your lower body. Building your chest, shoulders, and arms creates balance and adds muscle to your upper half too.

How to do it: Start in a high plank, hands slightly wider than shoulders. Lower your chest toward the floor with elbows at 45 degrees, then push back up.

Beginners: Start on your knees or against a wall and build from there.

3 sets of 8–12 reps. A strong upper body makes your whole physique look athletic and proportional.

Exercise Number 5: Resistance Band Deadlifts

Deadlifts build thickness in the hamstrings, glutes, and lower back — the muscles that create that full, rounded shape from the side.

How to do it: Stand on your resistance band, feet hip-width, holding the ends in each hand. Hinge at your hips, keep your back flat, and lower your hands toward the floor. Drive your hips forward, stand tall, and squeeze your glutes at the top.

3–4 sets of 12 reps. No band? Use light dumbbells or water bottles. Always prioritize form over weight.

Why You're Still Not Gaining

Here's the truth: even if you train perfectly — if you're not eating enough, you won't gain weight.

Exercise stimulates muscle growth. Food builds it.

To start seeing results: — Eat 300–500 extra calories above what you burn daily — Get protein at every meal: eggs, chicken, yogurt, lentils, tofu — Add healthy fats: avocado, nuts, peanut butter, olive oil — Eat 3 meals + 2 snacks every day — Smoothie tip: banana + oats + peanut butter + milk + protein = 500 easy calories

Food is your most powerful tool. Don't overlook it.

Sample Week Plan

Monday — Lower Body: Squats, Split Squats, Deadlifts Wednesday — Upper Body + Glutes: Push-Ups, Hip Thrusts, Squats Friday — Full Body: All 5 exercises Sunday — Glutes Focus: Hip Thrusts, Split Squats, Deadlifts

Train 3–4 times per week. Rest days matter — muscles grow during recovery, not during the workout. Stay consistent.

Comment "strong" if you're committing to this. Want a full weight-gain meal plan? Comment "Mean plan" and I'll make that video next.

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You deserve to feel strong, confident, and at home in your body. See you in the next video.