That’s a great idea!
Strength training is essential for building muscle mass,
which is key for healthy weight gain.
Here is a simple, effective full-body strength training routine that you can
aim to do 3 times per week (like Monday, Wednesday, Friday), with at least
one rest day in between.
Full-Body Strength Training Routine
Goal: Build muscle mass and strength.
Frequency: 3 times per week, with rest days in between.
Warm-up (5 minutes)
* Light cardio (marching in place, jumping jacks, or high knees): 2 minutes
* Dynamic stretches (arm circles, leg swings, torso twists): 3 minutes
The Workout
Perform 3 sets of 8-12 repetitions (reps) for each exercise. Rest for about 60-
90 seconds between each set.
| Exercise | Targets | Notes |
| 1. Squats | Legs, Glutes, Core | Keep your chest up and your back straight.
Go down as if sitting in a chair. |
| 2. Push-ups | Chest, Shoulders, Triceps | Keep your body in a straight line
(plank position). If needed, start on your knees. |
| 3. Bent-Over Rows | Back, Biceps | Use light dumbbells, water bottles, or
resistance bands. Keep your back flat and pull your elbows back. |
| 4. Overhead Press | Shoulders, Triceps | Use light dumbbells or household
items. Press the weight straight up over your head. |
| 5. Plank | Core (Abdominals, Lower Back) | Hold for 30-60 seconds instead
of doing reps. Keep your body straight from head to heels. |
Cool-down (5 minutes)
Hold static stretches (like a chest stretch, triceps stretch, and quad
stretch) for 20-30 seconds each. This helps your muscles recover.
Important Tips for Weight Gain
* Focus on Form: Always prioritize doing the exercise correctly over doing
many reps. Poor form can lead to injury.
* Progressive Overload: To keep gaining muscle, you need to challenge
yourself. When 12 reps become easy, try one of these:
* Increase the weight (use heavier objects/dumbbells).
* Do another set (increase to 4 sets).
* Nutrition is Key: Remember what we discussed—you must eat enough
calories and especially protein (like chicken, eggs, beans, nuts) to give your
muscles the fuel they need to grow and repair after this workout.
* Rest and Recovery: Muscle grows when you rest, not when you lift. Make
sure you get quality sleep!
How does this routine look to you? Are there any exercises you’d like to try
first?
Here is a list of high-calorie, nutrient-dense foods to focus on for healthy
weight gain. These foods pack a lot of energy (calories) and good nutrition
into every bite.
High-Calorie Foods for Healthy Weight Gain
| Category | Food Item | Why it Helps |
| Healthy Fats & Oils | Nuts and Nut Butters (Almonds, Walnuts, Peanuts) |
Excellent source of healthy fats and protein. Easy to snack on or add to
meals. |
| | Seeds (Sunflower, Pumpkin, Chia, Flax) | High in healthy fats, fiber, and
omega-3s. Add to yogurt, oatmeal, or smoothies. |
| | Avocados | Loaded with healthy monounsaturated fats and vitamins. |
| | Olive Oil or Coconut Oil | Add a tablespoon to salads, vegetables, or use in
cooking to easily boost calories. |
| Protein & Dairy | Fatty Fish (Salmon, Tuna) | Great source of protein and
heart-healthy omega-3 fatty acids. |
| | Eggs | Affordable, high-quality protein and healthy fats. |
| | Full-Fat Dairy (Milk, Yogurt, Cheese) | Provides calories, calcium, and
protein. Choose plain yogurt and add your own fruit/nuts. |
| Carbohydrates | Whole Grains (Oatmeal, Brown Rice, Whole-Wheat Pasta) |
Provides energy and fiber for sustained fuel. |
| | Starchy Vegetables (Potatoes, Corn, Peas) | Calorie-dense vegetables that
provide complex carbohydrates. |
| Quick Boosts | Dried Fruit (Raisins, Apricots, Dates) | High in natural sugars
and calories, making them a great energy boost. |
Remember, consistent eating and including these calorie-dense foods
throughout the day, combined with your strength training routine, is the best
way to see results.
Do you have any questions about how to incorporate these foods into your
current meals?
That’s great! Let’s talk about how to work these foods into what you already
eat.
Easy Ways to Boost Calories and Nutrients
* Add Healthy Fats to Everything:
* Spoon nut butter onto your oatmeal, toast, or fruit.
* Toss nuts or seeds (like sunflower or pumpkin seeds) into salads, yogurt,
or cereal.
* Slice avocado onto sandwiches, scrambled eggs, or even just eat it with a
little salt and pepper.
* Make Better Smoothies:
* Instead of just fruit, use full-fat milk or full-fat Greek yogurt as a base.
* Blend in a handful of oats, a scoop of nut butter, or some chia/flax seeds
for extra healthy calories.
* Choose Dips and Sauces:
* Use hummus or guacamole generously with vegetables, crackers, or on
bread.
* Drizzle olive oil over cooked vegetables or soups just before eating.
* Snack Smartly:
* Instead of low-calorie snacks, grab a handful of nuts and dried fruit (like
trail mix).
* Eat cheese with whole-wheat crackers or fruit.
The key is to sneak in these nutrient-dense options without necessarily
eating larger portions, just denser ones.
Which of these ideas sounds easiest for you to start with today?
