Skinny Girl Workout Schedule to Gain Weight Efficient and Safe

Although losing weight is an important thing that people are looking for and want their body to lose weight to avoid pressure on the bones and joints while ensuring the proportion of body fat.

However, in contrast to some people who want to lose weight, there are many people who want to gain weight because their body is too thin.

Being too thin is also one of the conditions that adversely affect the overall health and for women, being too skinny will greatly affect the reproductive process as well as attract men.

In this article, we will learn the basic and effective principles for safely gaining weight and gaining weight safely to ensure overall health.

The physique is one of the points to attract the sexes of the weak.

If you lack confidence in your physique, let’s see the skinny girl workout to gain the weight right away

This article will explain everything you need and help you how to gain 3-4kg in just 1 month in the easiest and most scientific way.

Skinny girl workout schedule to gain weight Efficient and safe
Skinny girl workout to gain weight Efficient and safe

For women, gaining weight seems to be something too difficult, even many people are still mistakenly gaining weight is gaining weight.

This is actually a negative interpretation. Weight gain here we need to understand a healthy way is to gain weight. That way you have a beautiful, toned physique. So only weights can help you.

The gym schedule for thin women requires a combination of bodybuilding curriculum, a weight-increasing diet menu for women and a reasonable rest regime.

So you have been able to set yourself a suitable schedule to get toned physique, good-looking weight yet?

If you belong to the group of impatient people and want something safe, you should go to the gym and choose to practice with PT (Personal Trainer).

These good people will guide and follow you while doing gym exercises to gain weight for thin women. In addition, they help you understand what you should eat and how to eat.

If you belong to a group of people who like to be independent and want to do everything by themselves, you can make your own gym lesson plan.

Just follow the most basic guidelines that we will guide below. Now BellyFatZone invite you to refer to this article together!

Principles when applying gym schedule for women to gain weight effectively

Before going into detailed analysis, we need to go through some of the issues you need to know. This is the basic information you need to know!

1. Should skinny women exercise?

Should skinny women exercise?

This is probably the question of many people, not just you. Exercise brings a lot of benefits.

It not only promotes health but also stimulates muscle growth, helps to tone the body.

Whether thin or fat, just you have a correct diet and bodybuilding, you can completely change your physique.

The gym is completely unlimited for anyone, regardless of age, gender, region … Everyone can go to the barbell to improve health and physique.

For thin people, weight training will stimulate you to eat better. In addition, it also helps you get better. Thus, you will quickly gain weight.

In particular, weight training will help you firmer physique, completely better than many other sports.

The important thing to remember is that a proper exercise program is needed to gain weight. Most importantly, you need the help of a scientific diet.

2. How to exercise for thin women who want to gain weight

  • Divide the training time reasonably
  • Travel time varies from 60p / time
  • Do lots of exercises in one session to help your muscle group develop comprehensively
  • Work hard on weights instead of cardio because Cardio burns fat. Lifting weights will stimulate muscle growth
  • Cardio should only be done about 2-3 times per week, each time about 15p at the end of the training to avoid fat accumulation
  • Always practice the right techniques
  • A female gym can never have the same muscle like a male because muscle gain is due to male hormones. Women only have very low levels of this hormone

3. Gym exercises for women who want to gain weight fast and science

Gym exercises for women who want to gain weight fast and science

When you start planning to improve your physique, you need to understand the principles when choosing the right exercise groups to build a reasonable gym routine for women to gain weight at home and in the gym :

  • Prioritize weight training groups to gain weight and gain muscle.
  • Limit Cardio, HIIT exercises
  • Just do cardio about 15p, 2-3 times/week.

Below is a list of common exercises distributed by muscle groups you should choose to add to the exercise schedule.

ChestBarbell Bench PressDumbbell Flyes


ShoulderDumbbell Shoulder PressArnold Dumbbell Press

Front Dumbbell Raise

Fore handBarbell CurlDumbbell Curl

Dumbbell Preacher Curl

BackhandTriceps Push DownClose-grip Bench Press310-12
BackLat PulldownBent-over Barbell Row

Underhand Cable Pulldown


Seated Leg Tucks


Leg Press

Thigh firstBarbell Squat310-12
Thigh backDeadlifts310-12


  • Set: The number of episodes of a move
  • Rep: The number of times 1 repetition of a period. 1 set has many iterations.

4. How to eat to gain weight quickly for women?

How to eat to gain weight quickly for women?

  • Divide the day’s meals into 6-8 meals. This helps the body absorb nutrients better, preventing you from feeling bored or overeating.
  • Provide adequate nutrition, from 4 groups for the body.
  • Eat a variety of foods to ensure your body has enough vitamins and minerals.
  • Load up all carbs, protein, and fat groups.
  • Never skip meals.
  • Provide plenty of calories for your body from lean meats.
  • 1g carbs / protein = 4kcal, 1g fat = 9kcal.
  • Always provide the body with clean food groups, limit animal fat, fried foods …



This is a source of nutrients providing the body with the most calories. Therefore, you need to pay attention to supplement it every day. It is important that you limit the types of bad fats.

Instead, focus on foods that are high in body fat.

The protein

The protein

To ensure proper implementation of the weight gain gym for girls, you need to pay attention to adequate protein intake each day.

Just read the article about protein-rich food groups. We have presented it very carefully.



This is considered the main source of calories to decide whether you gain weight. However, the important thing here is that you need to know how to combine starches fast and slow.

Never bother to eat starch, but forget other substances.

Fibre & Vitamins and Minerals

Fibre or vitamins and minerals from fruits and vegetables are important. Those are the nutrients that help ensure a healthy body.

You need to replenish every day. It is best to eat vegetables at meals and fruits for snacks.

5. The reasons why you eat a lot but always not to sign

Weight gain is not so simple as 1 + 1 = 2. Many people say that eating more is fat, but this is not true. Eat a lot but eat it.

If you want to get fat, just have fat. Here are some reasons why you may have tried but failed.

  • Snacking a lot
  • Anorexia
  • Skipping meals
  • Sleepless
  • Stress
  • No training

6. The menu to gain weight for thin people

No matter whether you are starting a gym lesson for skinny women or just starting out, nutrition is the most important. We will help you get sample meals.

Sample menu for your reference,

  • Morning (5h30): 1 glass of lemonade, warm ginger
  • Breakfast (6h): 1 cup oat cereal + 1 glass of WHey Protein milk + 3 egg whites
  • Brunch (9 am): 1 cup of yoghurt
  • Lunch (11h): Brown rice + beef + soup
  • Extra meal (before training): 1 glass of Whey + 1 potato
  • Dinner (19h) = lunch

7. Sample gym plan to gain weight in 3 months

Sample gym plan to gain weight in 3 months

Below is a sample plan for your reference. The important thing is that you just follow and feel and control everything.

  • 1st month

You should apply a beginner’s schedule for thin women to get used to the movements for each muscle group.

You can arrange a time to practice 4-5 sessions/week. The movements should choose the ones that are simple. Rest between sets is 1-2p, 2-3p between exercises.

In the first days of training, women should choose the lightest weight or moderate strength. Always start before 10p. After training, you have to stretch 10p.

  • Second month

After mastering the movements, you can change the lessons to be more diverse. Alternatively, you can reschedule the exercise.

In addition, cardio can be increased to burn off excess fat. The intensity of exercise may also increase to 4 rounds/card. The number of iterations also increased. Also, remember to increase the weight.

  • The third month

This is the stage where you gain almost the weight you want. Now focus on improving your upper body rings.

You should do more muscle groups. At this time, you can focus on increasing muscle to reduce fat to help the body firmer offline!

Instructions on how to properly build a gym for women to gain weight

Instructions on how to properly build a gym for women to gain weight

  • Do not do cardio too much: Focus on weight training to stimulate muscle growth, reduce calories burned.
  • Do not take too long: Weightlifting will help you develop muscles, but never equal to 2/10 men where worry.
  • Practice a variety of exercises.

1. Schedule for 3-4 sessions/week

  • Second: Shoulder – Chest – Back arm
  • Tuesday: Break
  • Wednesday: Belly – Back – Front hand
  • Thursday: Off
  • Friday: Buttock – Thigh
  • Saturday: Break
  • Sunday: Work out or Rest

2. Gym schedule 5 sessions/week

  • Monday: Back – Bucket – Hand first
  • Tuesday: Buttock – Thigh front – Leg
  • Wednesday: Chest – Shoulder – Back arm
  • Thursday: Off
  • Friday: Buttock – hind legs – Calves
  • Saturday: Belly – Cardio
  • Sunday is day off

3. Gym schedule 6 sessions/week

  • Second: Chest – Back arms
  • Tuesday: Back bucket – Front hand
  • Wednesday: Leg – Butt – Thigh
  • Thursday: Belly – Lower back
  • Friday: Body
  • Saturday: Cardio
  • Sunday is a day off

Workout Plan to GAIN WEIGHT for Women

In particular, you should buy weight gain milk for thin people. These types of milk provide a lot of nutrients.


Home Exercise Dvd For You

Hopefully, the information above has helped you to gain some more knowledge about “skinny girl workout to gain weight”, and bring some small value to you. Please share this article if you feel it useful. Thanks!

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