September 27, 2023
Looking to gain weight? This article explores various ways on how to increase weight effectively and safely. Find out how to incorporate calorie-dense foods, resistance training, protein intake, rest, tracking food intake, reducing cardio exercise and more to achieve your fitness goals.


Struggling to gain weight can be just as challenging as trying to lose it. For people who are underweight or need to bulk up for a variety of reasons, gaining weight can be a daunting task. This article aims to provide you with tips and guidance on how to increase weight effectively and safely.

Focus on Calorie-Dense Foods

Consuming calorie-dense foods is crucial for gaining weight, and this involves eating high-calorie foods in greater quantities. Some examples of calorie-dense foods include nuts, avocados, cheese, and dried fruits. Incorporating these foods into your daily diet will help to add extra calories and nutrients. Small lifestyle changes such as incorporating these foods into daily meals, snacks, and adding calorie-dense spreads to your toast or sandwiches can add up over time.

Resistance Training

Resistance training is essential for building muscle, and it contributes to weight gain as well. To begin resistance training, you can use weights or resistance bands available at local gyms. Starting with light weights and gradually increasing them can help you progress safely. If working out on your own poses a challenge, it’s advisable to work with a personal trainer or a fitness professional, as they can help you identify exercises specific to your needs. It is fundamental to keep in mind that over-exercising can lead to injuries, interfering with proper weight gain.

Avoid Skipping Meals

Skipping meals can only undermine weight gain efforts. It is critical to try and eat several small meals with significant macronutrient components throughout the day. This method can help to keep the body fueled, regulating blood sugar levels, and preparing for the next workout session or physical activity. Meal prepping or setting reminders can help prevent skipping meals.

Consume More Protein

Protein is essential for building muscles and weight gain. Incorporating protein-rich foods such as eggs, chicken, fish, and plant-based sources like beans and lentils will help increase protein intake. Ensuring enough protein in every meal can help to achieve sufficient intake over the day.

Get Enough Sleep and Rest

Proper sleep and rest are essential for muscle recovery and weight gain. Make sure to get enough sleep and take regular rest days. You can improve sleep quality by establishing a bedtime routine, avoiding electronics before bed, and creating a comfortable sleep environment. Rest days are restorative and allow the muscles to repair and replenish glycogen stores lost during the exercise. This will help prepare your muscles for further workouts and activities.

Keep Track of What You Eat

Tracking food intake is critical to ensure adequate nutrient balance and track overall progress. Journaling, weighing food, or using apps are some popular tracking methods available. It is advisable to seek guidance from a registered dietitian when planning your meals. Regular check-ins with a nutritionist or registered dietitian help ensure tracked data is recorded correctly and promotes and sustainable weight gain.

Reduce Cardiovascular Exercise

While cardio exercises are a staple and essential in the workout plan, doing too much with the goal of burning calories can work against your efforts to gain weight. Instead, choose low-intensity exercises such as walking or yoga that promote mobility. If cardio is your top priority, it’s essential to balance it with a proper resistance training program and have enough rest days to make gains properly.


Gaining weight is a process that requires focus, consistency, and patience. While there is no “one-size-fits-all” approach, following these tips and recommendations on how to increase your weight will help you achieve your fitness goals safely and efficiently. Remember to seek professional guidance and support from a fitness professional or registered dietitian to ensure safe and effective gains.

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