Gaining healthy weight requires a combination of strength training and proper nutrition. Women who struggle with being underweight or want to build muscle can follow this simple, effective workouts to gain weight plan. These exercises focus on resistance training and bodyweight exercises to promote muscle growth.
Table of Contents
Daily Workout Plan for Weight Gain
Duration: 45–60 minutes per session
Rest Between Exercises: 30–60 seconds
Frequency: 4–5 days a week
Equipment: Dumbbells (optional), resistance bands, yoga mat
Monday & Thursday – Lower Body Strength
- Squats – 3 sets of 12 reps
- Stand with feet shoulder-width apart. Lower your body by bending your knees until your thighs are parallel to the ground. Return to standing.
- Lunges – 3 sets of 10 reps per leg
- Step forward with one leg and lower hips until both knees are at 90 degrees. Push back up to the starting position.
- Glute Bridges – 3 sets of 15 reps
- Lie on your back, bend your knees, and push your hips upward until your body forms a straight line from shoulders to knees.
- Calf Raises – 3 sets of 20 reps
- Stand with feet hip-width apart and rise onto toes, then slowly lower down.
Tuesday & Friday – Upper Body & Core
- Push-ups (Knee or Regular) – 3 sets of 10 reps
- Keep your body straight as you lower yourself toward the ground and push back up.
- Dumbbell Shoulder Press – 3 sets of 12 reps
- Hold dumbbells at shoulder height and press them upward until arms are fully extended.
- Bent-over Rows (Dumbbells or Resistance Bands) – 3 sets of 12 reps
- Bend slightly at the hips and pull weights toward your torso.
- Russian Twists – 3 sets of 20 reps (10 on each side)
- Sit on the floor, lean back slightly, and twist your torso from side to side.
Wednesday – Full Body & Functional Strength
- Deadlifts (With Dumbbells or Bodyweight) – 3 sets of 10 reps
- Stand with feet hip-width apart, bend at the hips, and lower weights to shin level before standing back up.
- Step-ups (Using a Bench or Sturdy Chair) – 3 sets of 12 reps per leg
- Step onto a platform and bring the other leg up before stepping back down.
- Plank Hold – 3 rounds of 30-45 seconds
- Maintain a straight posture from head to heels.
Saturday – Active Recovery & Mobility
- Yoga or Light Stretching (30 minutes)
- Walking or Light Jogging (20 minutes)
- Foam Rolling for Recovery (10 minutes)
Sunday – Rest & Recovery
Complete rest day with a focus on hydration and nutrient-rich meals.
Key Tips for Weight Gain Success
- Increase calorie intake: Eat protein-rich and healthy fats to fuel muscle growth.
- Stay consistent: Results come with regular workouts.
- Get enough sleep: Muscle growth happens during rest.
- Track progress: Adjust weights and repetitions as you gain strength.
This structured plan ensures gradual, sustainable weight gain with minimal risk of injury, making it suitable for every woman looking to build muscle.
Frequently Asked Questions (FAQs)
Will lifting weights make women look bulky?
No, lifting weights typically does not make women look bulky. Women generally have lower testosterone levels than men, making it harder to gain large muscle mass. Instead, strength training helps in building lean muscle, improving overall body composition, and boosting metabolism.
How often should women engage in strength training to gain muscle?
For effective muscle gain, it’s recommended that women engage in strength training 3 to 4 times per week. This frequency allows for adequate muscle stimulation and recovery, promoting muscle growth over time.
How long does it take to see noticeable muscle gain?
Muscle gain is a gradual process. On average, individuals can expect to gain approximately half a pound of muscle per month. Factors such as age, genetics, nutrition, and workout intensity can influence this rate.
Is it normal to gain weight when starting a new workout program?
Yes, it’s common to experience slight weight gain when starting a new workout routine. This can be due to muscle growth, increased glycogen storage, or temporary inflammation from muscle repair processes.
How can women ensure they’re gaining muscle and not just fat?
Combining strength training with proper nutrition is key. Monitoring body composition, rather than just weight, helps in assessing muscle gain versus fat gain. Ensuring a balanced diet with adequate protein supports lean muscle development.
