Do you need to gain weight?

All about the gains

People visit the gym for many reasons. Some want to blow off some steam, some want to lose weight, some just want to take mirror selfies and some want to gain weight. While visiting the gym to gain weight may seem like a strange thing to do, there are many of our clients who visit our gym just for that reason. 

Why gain weight?

You are probably wondering why on earth would anybody want to actually gain weight, is that not the opposite of what we want to achieve? Well for some, no. It is way more common than you think and the reasons are simple. 

1. Some people are underweight.

Visiting the gym, and talking to a trainer about your concerns of being underweight for your age/gender/height is a great place to start since gaining weight by exercising is the healthy way. Some women may also be too underweight to get pregnant, in which case she would see a dietitian or a nutrition specialist and then visit the gym for exercises that will help her gain a little without getting even thinner. 

2. Bodybuilders

Some gym-goers base their workouts specifically around gaining weight, especially if you are a bodybuilder. Since these people often compete in national competitions or have an online presence to maintain, their goals are different from the rest of us and they may only have one goal in mind - to gain and gain and gain. 

3. Sports-related gaining

In almost all contact sports, bodyweight plays a massive role. Contact sports are defined as sports that require participants to come into bodily contact with one another such as rugby or boxing. In these sports, some individuals may feel like they have a disadvantage when it comes to their weight, which is why they hit the gym for some gains.

4. Untoned muscles

Being in shape is not the same as being skinny. You can be an adult female and weigh under 50kg, and still be completely out of shape. Some women tend to fixate on what the scale says instead of focusing on how they look, how strong they are and how they feel. Women would often visit our gym in order to get into great shape and in the process would gain some weight. Since the weight they gain is pure muscles, they look way better than what they did 5kg’s lighter. We focus on losing fat and replacing fat with muscles. 

Gaining weight through exercise is the best way to do it. There is a big difference between gaining 5kg at home eating proteins and other food that can make you “bulk” and gaining 5kg due to exercising, healthy eating and the right programs. We focus mainly on healthy weight gain that can be maintained sustainably based on each individual’s needs and goals. Let us look at a few exercises to do at the gym to gain weight in the gym. 


Push-ups can help you gain muscles in your arms and shoulders

  1. Lie face down.
  2. Put your palms flat on the ground, put your arms out at your sides and your hands shoulder-width apart.
  3. Slowly push your body up until your arms are fully extended. 
  4. Slowly lower yourself back down. Your nose should almost touch the floor.
  5. Repeat based on number of reps recommended by your trainer

To view examples of the correct push-ups, click here.


Squats can help you to build muscles in your butt and thighs.

  1. Stand up straight so that your feet are hip-width apart.
  2. Put your hands on your hips or stretched out in front of you.
  3. Begin lowering yourself down using only your legs, as if you’re about to sit down, and get into a seated position until your thighs are parallel to the ground. Keep your upper body as stable as possible.
  4. Raise yourself back up to your original position.
  5. Repeat based on number of reps recommended by your trainer

To see a tutorial on how to do the perfect squat, click here.


To gain shoulder and arm muscles, a pullup is ideal. You will need a pull-up bar to complete this exercise. 

  1. Grip the bar with both hands. Your palms should face to the front and your arms need to be shoulder-width apart.
  2. Pull yourself up so that your feet aren’t touching the ground and your arms are straight.
  3. Pull yourself up until your chin is above the bar.
  4. Slowly lower yourself down so that your arms are straight again.
  5. Repeat based on number of reps recommended by your trainer



Lunges are great for bulking up and toning your leg and butt muscles.

  1. Stand up straight and squeeze those abs.
  2. Extend one leg like you’re taking a step, then lean forward like you’re kneeling until your knees are at 90-degree angles.
  3. Push back on your heel to lift yourself back up to your initial position.
  4. Alternate sides and repeat based on number of reps recommended by your trainer

Lunges are easy, see how to do them here. 

Always note that gaining weight is always accompanied by the correct diet plan supplied to you by your trainer. Our aim is to let you gain weight in a healthy way. Our holistic approach is ideal for someone who wants something sustainable and is not just looking for a “quick-fix” to get in shape. Talk to one of us at Fitness Fables for the best possible way to get yourself some gains.

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