Ever dreamed of gaining healthy weight and muscle without spending hours in the gym or sweating buckets? What if we told you that you can start building curves and strength from the comfort of your bed, couch, or even while binge-watching Netflix?
Welcome to the Lazy Girl’s Guide to Weight Gain Workouts—designed for women who want to build lean muscle mass and gain healthy weight without intense routines or heavy lifting. These workouts are ideal for beginners, busy professionals, or simply anyone who wants results with minimal effort.
Let’s jump into these 8 easy yet effective exercises to help you transform your body the lazy-girl way!
Table of Contents
Perks of the Lazy Girl’s Weight Gain Workout
- Beginner-friendly: No gym, trainer, or heavy equipment needed.
- Do-it-from-bed moves: Some exercises can be done lying down or seated.
- Time-saving: Complete your full-body routine in under 20 minutes.
- Booty gains without squats: Target glutes and thighs with minimal effort.
- Tones and builds lean muscle: Supports natural, healthy weight gain.
- Perfect for small spaces: Ideal for bedrooms, dorms, or apartments.
- Fun to pair with music or shows: Turn your workout into a chill break.
- Low-impact and joint-friendly: Gentle on knees, back, and shoulders.
- Easy to track progress: Just increase reps or hold time gradually.
- Boosts metabolism when paired with proper nutrition.
Do’s & Don’ts of Lazy Girl’s Weight Gain Workout
| DO’s | DON’Ts |
|---|---|
| Eat a calorie surplus with high-protein meals. | Skip meals or rely only on junk food for weight gain. |
| Be consistent – even lazy workouts need routine. | Expect instant results without effort or patience. |
| Focus on form over speed during exercises. | Rush through moves or use poor technique. |
| Hydrate before and after your session. | Ignore your water intake—hydration aids muscle growth too. |
| Add healthy snacks between meals (nuts, shakes, etc.). | Starve or fast to “save calories” — that’s for weight loss, not gain. |
| Use household items to increase resistance if needed. | Rely on workouts alone without adjusting your diet. |
| Take rest days to let your muscles recover and grow. | Overdo it every day—muscle growth happens during rest. |
| Track your progress with photos or journaling. | Obsess over the scale every day—it can fluctuate naturally. |
What Can Happen After 30 Days of This Lazy Girl’s Workout
| Progress Area | Expected Changes After 30 Days |
|---|---|
| Weight Gain | 1–3 kg (2–6 lbs) increase if paired with proper calorie-rich diet. |
| Muscle Tone | Noticeable firmness in thighs, glutes, and arms. |
| Energy Levels | Improved daily stamina and reduced fatigue. |
| Body Shape | Slight curves forming around hips, thighs, and waistline. |
| Strength | Increased ability to perform daily tasks with ease. |
| Appetite | Boosted natural hunger, encouraging more calorie intake. |
| Posture | Better body alignment and reduced slouching. |
| Motivation | Higher confidence and motivation to stick with a routine. |
| Mindset | Feel more positive, accomplished, and in control of your health journey. |
| Workout Efficiency | 1–3 kg (2–6 lbs) increase if paired with a proper calorie-rich diet. |
Before You Start: Understanding Weight Gain the Right Way
Before we jump into workouts, understand this: Weight gain is not about stuffing calories and hoping for the best. It’s a balance of progressive resistance workouts + calorie surplus + rest.
If you’re aiming to gain weight healthily:
- Eat calorie-dense, nutrient-rich foods (peanut butter, oats, eggs, nuts, full-fat dairy).
- Stay consistent with light, resistance-based exercises.
- Rest well (muscles grow when you sleep, not when you train!).
8 Lazy Girl’s Weight Gain Workout for Women
Each of these exercises can be done without equipment, in small spaces, and in under 20 minutes. Perfect for those “I don’t feel like moving” days.
1. Glute Bridges (Booty Booster)
Target: Glutes, hamstrings, core
Why: Helps sculpt your butt and lower back without standing up.
How To:
- Lie on your back with knees bent, and feet flat on the floor.
- Place arms by your side.
- Squeeze your glutes and lift your hips until your body forms a straight line from shoulders to knees.
- Hold for 3 seconds, then lower down slowly.
Reps: 3 sets of 15
Tip: Add a pillow or book on your hips for extra resistance.
2. Wall Sits (Leg Toning Without Movement)
Target: Quads, hamstrings, glutes
Why: Great for building leg strength with zero movement.
How To:
- Stand with your back flat against a wall.
- Slide down until your thighs are parallel to the floor.
- Hold the position like you’re sitting in a chair.
Duration: Start with 30 seconds, work up to 1–2 minutes
Tip: Play your favorite song during this. Distract and gain!
3. Modified Push-Ups (Toned Arms & Chest)
Target: Chest, arms, shoulders
Why: Builds upper-body muscle and improves posture.
How To:
- Get into a push-up position, knees on the floor.
- Hands slightly wider than shoulder-width.
- Lower your chest slowly and push back up.
Reps: 3 sets of 8–10
Lazy Hack: Do them on your bed or a cushy mat to stay comfy.
4. Donkey Kicks (Booty & Balance)
Target: Glutes, core
Why: Perfect for toning and lifting the booty.
How To:
- Start on all fours.
- Kick one leg up towards the ceiling, keeping your knee bent.
- Lower slowly and repeat.
Reps: 3 sets of 12 per leg
Tip: Focus on squeezing your glutes at the top for best results.
5. Lying Leg Raises (Core & Hip Flexors)
Target: Lower abs, thighs
Why: Builds strength without needing to sit up.
How To:
- Lie flat on your back, legs straight.
- Lift both legs slowly until they’re at 90 degrees.
- Lower without touching the ground.
Reps: 3 sets of 12
Bonus: Do this while watching Netflix—no one will know!
6. Chair Squats (Everyday Strength Builder)
Target: Glutes, quads, hamstrings
Why: Strengthens the same muscles used for standing and walking.
How To:
- Stand in front of a chair.
- Lower yourself until you’re just about to sit, then stand back up.
Reps: 3 sets of 10
Tip: Hold onto a wall if your balance needs support.
7. Plank on Elbows (Core Toning While Doing Nothing)
Target: Abs, back, shoulders
Why: Builds core strength and posture without movement.
How To:
- Rest on your elbows and toes, back straight.
- Hold your body stiff and tight like a board.
Duration: Start with 20 seconds, build up to 1 minute
Lazy Trick: Play a song chorus as a timer. One chorus = done.
8. Arm Circles (Toned Arms with Zero Equipment)
Target: Shoulders, biceps, triceps
Why: Great for shaping arms with no weights.
How To:
- Extend arms straight out to the side.
- Make small circles forward for 30 seconds, then backward for 30 seconds.
Reps: 2 rounds of 1-minute each
Extra Burn: Add water bottles for light resistance.
1-Week Lazy Girl’s Weight Gain Workout Plan
| Day | Workout Routine |
|---|---|
| Day 1 – Glutes & Thighs | – 15 Glute Bridges (3 sets) – 20 Donkey Kicks (each leg) – 30s Wall Sit (2 rounds) |
| Day 2 – Arms & Chest | – 10 Modified Push-ups (3 sets) – 15 Arm Circles (forward + backward) – 30s Wall Push-Ups |
| Day 3 – Rest & Recovery | – Light stretching or yoga – High-protein meals + hydrate |
| Day 4 – Core & Booty | – 20 Seated Leg Lifts – 30s Pillow Squeeze – 10 Reverse Crunches (2 sets) |
| Day 5 – Full Body (Lazy Flow) | – 10 Glute Bridges – 15 Arm Circles – 10 Seated Side Bends – 20 Donkey Kicks |
| Day 6 – Active Rest | – Take a light walk – Stretch while watching a show – Focus on healthy eating |
| Day 7 – Booty & Confidence Boost | – 20 Glute Bridges – 30s Wall Sit – 15 Donkey Kicks per leg – Mirror pose + progress selfie |
Notes:
- Stay hydrated before and after workouts.
- Eat every 2–3 hours with high-calorie snacks like nuts, protein shakes, or smoothies.
- Track progress with photos and how your clothes fit — not just the scale.
- Optional: Do it while listening to your favorite chill playlist or podcast.
What to Eat After These Workouts (Muscle-Gain Fuel)
After your mini sweat session, feed your muscles:
- Egg sandwich + banana
- Peanut butter on toast
- Greek yogurt with granola
- Rice with beans and avocado
A mix of protein + healthy carbs + fats = lean weight gain success.
Pro Tips for Lazy Girls Who Want to Gain Muscle
Start small: Even 10 minutes a day matters.
Track your weight weekly.
Pair workouts with 300–500 calorie surplus per day.
Don’t skip rest days—they help your muscles grow!
Stay hydrated: Gaining weight doesn’t mean skipping water.
Final Thoughts: Yes, Lazy Girls Can Build Muscle Too
You don’t need a gym pass, a personal trainer, or an extreme routine to see results. With consistency, the right foods, and these lazy-girl-approved workouts, you’ll gain healthy weight and muscle in a way that fits your lifestyle.
So, grab your mat, turn on your favorite playlist or show, and start building the body you love—on your own terms.
Frequently Asked Questions (FAQs)
Can I really gain weight with lazy workouts?
Yes! Weight gain primarily depends on a calorie surplus combined with consistent muscle stimulation, even from low-effort workouts. Lazy workouts like glute bridges, wall sits, and modified push-ups can help build lean muscle mass if done regularly with proper nutrition.
How often should I do these workouts?
Aim for 3 to 5 days a week, depending on your schedule. These exercises are low-impact, so they’re gentle enough to do more frequently, but rest is still essential for muscle growth.
Do I need any equipment for these exercises?
Nope! These workouts are designed to be equipment-free. However, you can level up with household items like water bottles, pillows, or a sturdy chair.
How long before I see results?
With consistent workouts and proper eating, many women notice changes in 3–4 weeks, including improved muscle tone, weight increase, and better strength. Results vary based on metabolism and effort.
Can I do these workouts if I’m underweight or have a fast metabolism?
Absolutely! These exercises are ideal for women who are underweight or have a high metabolism. Combine them with frequent, high-calorie meals to support healthy weight gain.
Do I need to warm up before starting?
A quick warm-up helps! Try 2 minutes of light stretching, marching in place, or arm circles before jumping in. It boosts blood flow and prevents stiffness.
