The Science Behind Weight Gain and Hormones

14 Mar, 2023

How to Gain Weight with Bodyweight Exercises

Gaining weight can be challenging, especially when you're limited to bodyweight exercises. However, it's not impossible. In this article, we'll discuss some tips and strategies to help you gain weight with bodyweight exercises.

Increase Your Caloric Intake

One of the primary factors in gaining weight is consuming more calories than your body burns in a day. To gain weight, you need to consume more calories than your body expends. You should aim to consume an additional 500-1000 calories per day, depending on your body type and goals.

Focus on Progressive Overload

Progressive overload means gradually increasing the demands on your muscles over time. This means doing more reps, sets, or using more resistance as you get stronger. Progressive overload is essential for building muscle mass, which will help you gain weight.

Perform Compound Exercises

Compound exercises are exercises that target multiple muscle groups simultaneously. Examples of compound exercises include push-ups, pull-ups, squats, and lunges. These exercises allow you to work multiple muscle groups at once, which can help you gain weight more effectively.

Prioritize Strength Training

Strength training is essential for gaining weight and building muscle mass. Strength training involves using resistance to work your muscles, which causes them to grow and become stronger. Bodyweight exercises such as push-ups, pull-ups, and squats can all be used for strength training.

Increase Your Protein Intake

Protein is essential for building muscle mass. Aim to consume at least 1 gram of protein per pound of body weight per day. Good sources of protein include eggs, chicken, fish, and dairy products.

Rest and Recover

Rest and recovery are essential for muscle growth. When you work out, you create small tears in your muscle fibers. These tears need time to heal and grow, which is why rest and recovery are critical. Make sure to give your body time to rest and recover between workouts.

Use a Calisthenics Program

A calisthenics program can help you gain weight with bodyweight exercises. A good calisthenics program will include a variety of exercises that target different muscle groups. It will also include progressive overload and rest and recovery periods.

Eat Before and After Workouts

Eating before and after workouts can help you gain weight more effectively. Before your workout, consume a small meal that includes carbohydrates and protein. After your workout, consume a meal that includes carbohydrates and protein to help your muscles recover.

Stay Consistent

Consistency is essential for gaining weight with bodyweight exercises. You need to be consistent with your workouts, diet, and rest and recovery periods. Set a schedule and stick to it.

Stay Patient

Gaining weight takes time and patience. Don't expect to see results overnight. It may take several weeks or months to see noticeable changes in your body composition. Stay patient and stay consistent, and you will eventually see the results you want.

In conclusion, gaining weight with bodyweight exercises is possible, but it requires a combination of the right diet, exercises, and lifestyle habits. By increasing your caloric intake, focusing on progressive overload, performing compound exercises, prioritizing strength training, increasing your protein intake, resting and recovering, using a calisthenics program, eating before and after workouts, staying consistent, and staying patient, you can effectively gain weight and achieve your fitness goals.