Building a Strong Foundation: Beginner Weight Gain and Muscle Building Exercises

Weight gain exercise

So you want to bulk up and get strong? There’s a lot of contradictory advice out there which can be especially confusing for beginners.

Let’s break down what you have to do to gain weight and build muscle.

STEP 1: Preparation

Unless you’ve been going to the gym for a while, chances are you are unfamiliar with the right postures and how to use the different machines at the gym.

Start a bodyweight workout plan for at least 2 months that will show you the right way to workout. Also, ask for help at the gym when it comes to using the complicated machines.

This is also the time for you to set realistic goals and get gym-ready.

STEP 2: The Workout

Always have a snack an hour before your workout and start with a warmup. Get your sweat on before you move on to lifting weights. In the beginning, you might need assistance with the various exercises until you are able to do them without rounding or straining your back.

Don’t forget to stretch and cool down afterward. This is the most important part of your workout. If you skip this, your muscles will be extremely sore the next day making it impossible to move.

Your trainer can help you outline a tailored guide to gain muscle but in case you want to take a generic plan, here’s a 3-day sample workout plan designed to gain muscle.


  • Weighted Squats
  • Wide Grip Pull Ups
  • Benchpress
  • Plank Holds


  • Stiff Leg Deadlift
  • Inverted Rows
  • Overhead Press
  • Hanging Knee Raises


  • Weighted Lunges
  • Weighted Chin Ups
  • Weighted Dips
  • Reverse Crunches.  

As you can see from the sample workout, every day has an element for core exercises. Having a strong core is vital to getting that perfect body you dream of.

Other things to remember when working out

1. Start slowly and then build from there

Don’t lift weights heavier than you are actually capable of. This can cause severe back injuries which will set you back weeks. Remember the concept of progressive overload. Once a 10-pound dumbbell starts feeling light, move up to 15 or 20 and so on.

2. Don’t be afraid to lift heavy

Lifting light weights is like pushing against a brick wall. You may feel like you’re doing work but you won’t be making any progress at all. To gain muscle, you have to start lifting heavier weights.

3. Give yourself a break

Active rest days are as important as the time you spend in the gym. Give your body the chance to recuperate and heal itself.

4. Don’t overstrain

You may be in a bit of a rush to get to your dream body but you cannot workout more than your body is capable of handling without having it break down. Listen to your body. Stop when it hurts and don’t be afraid to ask for help.

5. Track your workouts

Don’t lose sight of your goal by doing sporadic workouts. Always keep a track of what you’re doing to make sure your progress is on track.

STEP 3: Get your diet right

They say, ‘You can’t out train a bad diet.’ Absolutely true. It is impossible for you to gain muscle if you don’t clean up your diet. Your body needs all the right nutrients in order to show some considerable progress. If your energy levels in the gym are low, then it might be time to start taking some supplements like ON Whey Protein. It contains necessary protein and BCAA that helps your muscles recover faster and give you a boost.

If you find that despite all your hard work, you are not able to gain a lot of muscle, it is possible that you may be an ectomorph. Your body type is genetically predisposed to not gain weight.

Laura Paul

Laura Paul is a finance tech writer with a passion for educating readers on the latest developments in the world of financial technology. She has years of experience working in the finance industry, and her knowledge and expertise allow her to break down complex financial concepts into easy-to-understand language.

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