Gaining weight isn’t just about eating more especially if you’re aiming for lean muscle, not just extra inches. For skinny beginners or those new to the gym, the idea of bulking up can feel like a massive mountain.
But here’s the good news: you don’t need to live in the gym or chug five protein shakes a day.
What you do need is the right game plan and we’ve got it.
Welcome to your go-to guide for the best workouts to increase muscle mass and gain weight the smart, structured way.
Why Muscle Mass Matters (Even If You’re New)
Muscle mass isn’t just about aesthetics. It improves strength, boosts metabolism, and helps regulate blood sugar. According to Harvard Health, resistance training plays a critical role in managing chronic conditions and improving quality of life.
Foundational Tips Before You Begin
- Eat more calories than you burn: Focus on protein, healthy fats, and carbs.
- Prioritise rest and sleep: Recovery is where muscle building magic happens.
- Start with compound movements: The big lifts will always give you the biggest return.
- Track your progress: Use the GoFit app to log your weights and track gains over time.
Read also: Fuel Up Smart: Best Pre-Workout Meals for Lasting Energy
The Best Beginner Workouts for Muscle Growth
These exercises are beginner-friendly but seriously effective when it comes to building size and strength. Start with 3 full-body workouts a week for balance and recovery.
1. Barbell Squats
Targets: Quads, glutes, core
Squats help you lift heavy and build a solid foundation. Start light and focus on form. Progressively increase your weight weekly.
2. Bench Press
Targets: Chest, triceps, shoulders
One of the best moves for building upper body mass. Use a spotter or start with dumbbells if you’re solo training.
3. Deadlifts
Targets: Back, glutes, hamstrings
A full-body builder. Master the technique before loading heavy.
4. Pull-Ups (or Assisted Pull-Ups)
Targets: Lats, biceps, shoulders
Can’t do one yet? Use an assisted pull-up machine or resistance bands until you build up strength.
5. Overhead Press
Targets: Shoulders, upper chest, triceps
Builds a wide, strong upper body. Can be done seated or standing with dumbbells or barbell.
6. Dumbbell Rows
Targets: Back, biceps
Great for fixing posture and building pulling strength. Easy to progress in weight.
How to Structure Your Weekly Plan
A simple 3-day routine for muscle gain:
- Day 1: Squat, Bench Press, Dumbbell Rows
- Day 2: Deadlifts, Pull-Ups, Overhead Press
- Day 3: Repeat Day 1 or swap variations (e.g. incline bench, sumo deadlift)
Do 3 sets of 8–12 reps per exercise. Rest 60–90 seconds between sets. Track your performance weekly to stay on target.
Why Personal Training Can Help You Bulk Faster
When you’re new to lifting, the fastest gains come from doing things right consistently. That’s where GoFit’s personal training comes in.
- Learn correct form to avoid injury and get maximum muscle activation
- Get a customised training plan based on your body type and weight gain goals
- Stay motivated with support and accountability from certified pros
New members can book an intro session to meet a trainer and get a free strength assessment. It’s the smartest way to level up fast.
Read also: Personal Training at GoFit: Everything You Need to Know Before You Start
Eat Big, Train Smart, Recover Hard
Building muscle takes more than just lifting weights, it takes smart strategy, consistency, and support. Start with the foundational lifts, eat in a calorie surplus with quality foods, and don’t skip sleep.
And remember: GoFit isn’t just a gym- it’s a launchpad for your transformation. Whether you’re lifting your first dumbbell or mastering the barbell, our facilities and personal trainers are here to back you every step of the way.
Take the First Rep Toward a Bigger, Stronger You
You’ve got the plan, now take action! Don’t waste time guessing your way through muscle building.
Join GoFit and let our personal trainers build your custom plan to gain muscle, stay consistent, and train smart from day one. Your weight gain journey starts now.
