Workout Plan to GAIN WEIGHT for Women

Download My Fitness App & Get 25% Off All FIO Premium Plans:
SUBSCRIBE: | Follow my IG:

Please READ this box for more info. Best exercises to GAIN WEIGHT for skinny women. This workout plan is based on full body Compound Exercises. Compound exercises are those that involve more than one joint and muscle group. They are more efficient and effective for muscle growth.

10 exercises, 4 sets per exercises, 45 — 60 seconds of rest in between sets.

Set 1 – Choose weight that will be manageable for 12 reps.
Set 2 – Increase the weight slightly to which you can only accomplish 10 reps.
Set 3 – Increase the weight even more to which you can only accomplish 8 reps.
Set 4 – For the final set, lift even heavier weight to reach failure at 6 reps.

Workout Schedule: Only 3 – 4 times weekly on alternate days.
*It is important to know that it is NOT in the gym you achieve growth, it is when you rest and recover. Hence, a full workout day should be followed by a rest day to assure full recovery and growth.

Workout Duration: No more than 60 minutes per session.

Progression: Perform these exercises for 4 – 6 weeks. As you progress, lift even heavier weights and increase to 5 or 6 sets per exercise.

Stick with it, stay focused and I trust you will start to see changes in your body. EAT A LOT, REST, WORKOUT and you will GROW. All the best! xx

Please LIKE and SHARE this video.
SUBSCRIBE to my channel for new fitness, nutritional & motivational videos:

Stay connected with me via:

Subscribe to my website for daily inspiration, printable workouts & recipes:

Lots of Love xx

Music Copyright:
Background music credits to
Flame by Don Taylors


Join our update list today!


  1. ElColoColito on May 5, 2015 at 11:14 pm

    1. Squat 2:39
    2. Bent-Over Row 3:10
    3. Push-Ups 3:29
    4. Lunges 4:01
    5. Chest Press 4:22
    6. Shoulder Press 4:48
    7. Deadlifts 5:07
    8. Supported Pull-Up 5:30
    9. Tricep Dips 6:08
    10. Spiderman Plank 6:42

    • FairYFemna on September 8, 2021 at 7:45 pm

      Omg thank u so much

    • MARI LIFE on October 18, 2021 at 7:12 pm

      Thanks bro 👍

    • Nept & Plu on February 3, 2022 at 4:10 am

      @FairYFemna how much was weight of those dumbells?

    • hello on February 6, 2022 at 12:07 am

      buraya bi dönerim

    • Kia Henry on February 12, 2022 at 9:56 pm

      Thank you!

  2. HCWZ on July 25, 2015 at 2:52 am

    This was fantastic thank you! Now I have a guide at what to do at the gym rather than looking silly.. Generally I don’t know what to do when I get there apart from the treadmill but now I know what to focus on 🙂 I’m also trying to gain weight so all of this was so helpful jo!

  3. Beirut on July 26, 2015 at 9:47 am

    Hey, Joanna! I think I’ve already reached my desired weight and want to maintain it this way, so thank you so much for your very helpful tips on gaining weight. Just a quick question, is it possible to burn some of my stomach fats without losing or at least too much weight? I just don’t want my tummy to like like a little bloated. Thanks!

  4. Leah Pavlou on July 31, 2015 at 3:54 pm

    Hi Joanna! Great video and thanks for your help! I would just like to ask you, what exercises that make you lose weight should I avoid? (I don’t want to lose weight on my chest and bottom) Thank you 🙂 xxx

  5. BalaPham Photography on December 27, 2015 at 5:38 pm

    Thanks for the great video! When you said 10 exercises and 4 sets per exercise, does it mean we have to do all 4 sets for each exercise at one time? or we only move forward to the next set after we feel comfortable with the lifting weight ( like after a week or 2) ?

  6. Nikki 2017 on December 30, 2016 at 10:30 pm

    Nice!!!! Although I couldn’t do all the exercises today, I did the majority and boy did I feel the burn!! I’m going to stick with this workout for the next 2 months

  7. Animation Point on July 26, 2017 at 6:36 pm

    I love this video! I really feel my muscles working!

  8. Anime Tell on July 30, 2017 at 8:39 pm

    “you’re so skinny” i hate it when everyone tell me that …. it’s not like i want to be like that, i hope this works to me

    • Sindhuja Bandaru on January 27, 2022 at 3:39 pm

      I can feel you.

    • Alyssa on March 27, 2022 at 7:36 pm

      did it?

    • Maria on June 8, 2022 at 11:15 am

      Same here 🙁

    • anxy wanxy on June 22, 2022 at 3:32 pm


    • ava on August 31, 2022 at 8:10 pm

      hey so i know its been 5 years but by chance does this work 😭 ive been trying it a few days and i feel more active and not as uptight idk

  9. Ron Guerrera on August 22, 2017 at 10:48 pm

    This is amazing! I’m going to do these work-outs all the time! Please keep making videos like these! Their awesome! Thank you!

  10. Suzette Smith on February 12, 2018 at 2:56 am

    Thank you! I’ve been trying very hard and I know that lifting weights and certain exercises are perfect. Thank you for giving me more ideas!

  11. I hope my profile pic gives you nightmares on April 5, 2018 at 2:48 am

    Struggles of being very skinny
    “You need to eat!”
    “Are you sick?”
    “ You’re so BONEY
    “Ew look at her skin”
    “Damn that girl is skinny”
    “ You need to eat”
    “Chicken legs”
    “lol I feel bad for you if it gets windy or you’ll get blown away”
    “ only skin and bones”
    *Read the quotes ether in disgust or like when people look at you and say you need to eat in a sympathetic voice like you’re on the verge of dying on the spot 😒

    • Yusra Patel on October 3, 2021 at 12:00 am

      it’s the way I’ve been told all of these

    • Akhumla Lomou Sao on October 9, 2021 at 2:49 pm

      I got the same comments as you mentioned above. Ughh fed up of hearing all this…

    • Jingiri on December 19, 2021 at 3:24 pm

      What disease u have? Thats another question. Irritating

    • Adaa Aggarwal on June 15, 2022 at 10:01 pm

      And there’s also the: “you look like a stick”

    • 444steph on August 24, 2022 at 11:20 am


  12. ranz kopacz on April 22, 2020 at 8:21 pm

    everybody’s talking about how to losing weight but I think it’s more difficult to gain weight than losing it. I’m bored of being thin

    • JILMARY♥ on August 22, 2022 at 2:29 am


    • Hijaabii Lemon on August 25, 2022 at 1:05 pm


    • Mahzabeen Hossain on October 21, 2022 at 1:23 pm

      same & it hurts when people say bad things about you and your body specially your parents.

    • vaishu's pet channel on November 2, 2022 at 1:55 am

      Same problems I Tring from past 4 years

    • Angel on November 29, 2022 at 12:37 am

      My Husband yesterday told me that he will leave me. He doesn’t want me. Said my mother in law “Why would I live with a deadbody? Just bones! I am 31 I Have also a physical satisfaction”
      I broke inside. Even though I tried my whole life struggling to gain weight to eat more. But Now I will do anyything I will eat everything I have to gain weight anyhow now! To show him to make him regret if he loses me now.

  13. Rebekah Wang on April 28, 2020 at 12:47 am

    thank you so much joanna! I’ve just done this (did 3 sets) and was pouring with sweat. Not sure if I want to do four just yet but perhaps later in the day. I did this with about 2kg dumbells because that’s all I had but could you also do this with resistance bands instead of dumbells?

  14. Jordyn Allen on June 16, 2020 at 5:47 am

    I know this workout is old now but it still definitely works!! I have been doing it for about a month now and I started off at 86 pounds and I am now 96 pounds!! (With increasing calorie intake by a lot) Not to mention I am a lot stronger 🙂 Thank you so much!!

    • soleroh on June 6, 2022 at 8:38 pm

      gj girl!!!

    • Omi Dai on June 10, 2022 at 5:28 pm

      @Shruti Naik me2

    • anxy wanxy on June 22, 2022 at 3:32 pm

      omg!!! ur such an inspiration im proud of u <3 !! any updates? and how much did u increase calories by?

    • anxy wanxy on June 22, 2022 at 3:32 pm

      @mėgstu makaronus updates??

    • mėgstu makaronus on July 6, 2022 at 4:01 pm

      @anxy wanxy so… i forgot about this video, but still gained some weight, cause i was on a gap year and got rid of the stress, so i naturally wanted to eat more. yay me, i guess 😀 good luck to you though

  15. Ellaine Beligon on August 22, 2020 at 4:08 am

    Been doing this routine for 3 weeks now. I’m not skipping a day but I only do 2 sets per exercise per day. 12 and 10 reps. I can feel the changes in my body and I feel like I look better with some of my fitting clothes. I also increased my carbs intake and will do the protein diet. I hope it works.

    • emtenan a on December 17, 2021 at 4:06 pm

      Please i want to ask you if you do warm up before this workout or not ?

    • Cha Cha on January 26, 2022 at 8:27 am

      Hi! Were you successful? Did you gain weight?

    • D440044 on May 29, 2022 at 8:27 am

      May I ask you what dumbbells do you use please? I am using a set of 6,6 lbs I don’t know if that is enough

  16. Renee on August 28, 2020 at 4:27 pm

    I’ve been doing this routine 3 times a week and I have gained 2 pounds in a month! Sometimes I don’t have time and only do 2-3 sets instead of 4.It seems like a slow process but I don’t want to gain weight fast anyway. And I definitely feel stronger! Also remember to eat, I didn’t change my diet too much I’m just trying to eat healthier and I’m eating more protein.

    • Patricia Espiritu on October 6, 2021 at 1:36 am


    • Taif on November 2, 2021 at 8:44 pm

      should I do all 10 exercises every 3-4 days? Or do I choose any exercise from 10?

    • Renee on November 2, 2021 at 9:36 pm

      @Taif you do all the exercises in sets of 2, 3 or 4 every 3-4 days.

    • Asmitha Ramesh on December 13, 2021 at 3:30 am

      can u suggest some food item that u frnd

    • Elena Salvatore on June 15, 2022 at 12:46 pm

      Did it hurt to the first weeks? My thighs hurt so much idk if its norma

  17. Shilpi Rawat on November 18, 2020 at 12:36 am

    I also wanna wear oversized hoodies without looking like a hanger

    • Len Alonzo on June 24, 2022 at 6:08 pm

      🤣 🤣 🤣 🤣

    • Dojababy💫😽 on July 2, 2022 at 10:28 am


    • itsmeJannaEm on August 2, 2022 at 6:08 am

      hahahahaaaahaha i feel you

    • Shilpi Rawat on August 2, 2022 at 6:13 am

      @itsmeJannaEm 🥲🤧

    • Zee Arts and More on August 4, 2022 at 8:47 pm


  18. Mylene Aradani on December 16, 2020 at 3:11 pm

    I experienced being bullied because of how skinny I am. Now, I’m using this as my motivation to gain weight and prove to myself that I can do it not because of what people says but because I decided to do it for myself.

    PS: it’s really sad that there some people who says bad things against you without knowing your side. We can do this brothers and sisters.

    • Ecloüs Pierre on January 17, 2021 at 2:44 pm

      That’s good

    • Kirti Malhotra on January 19, 2022 at 10:31 am

      You can do it…✌🏻❤️all the best

    • yogirlstar on August 10, 2022 at 2:55 pm

      How’d it go?

    • val on August 31, 2022 at 1:45 am

      nobody asked just do the damn exercise omg

    • Saitawa on September 12, 2022 at 9:50 am

      @val chil

  19. Cleor on January 2, 2021 at 2:33 pm

    1. Squat 2:39
    2. Bent-Over Row 3:10
    3. Push-Ups 3:29
    4. Lunges 4:01
    5. Chest Press 4:22
    6. Shoulder Press 4:48
    7. Deadlifts 5:07
    8. Supported Pull-Up 5:30
    9. Tricep Dips 6:08
    10. Spiderman Plank 6:42

    (not MINE, creds to ElColoColito

  20. Hansika Sahu on June 12, 2021 at 3:12 pm

    Here after one year gained 13.2 kgs. More confident and more powerful thanks to jsoh. 🙌✨

    • Shoog on March 10, 2022 at 7:00 pm

      did you do this exercise everyday

    • Elly on March 14, 2022 at 12:31 pm

      You did this everyday or 3 days a week?

    • Padmini Sahoo on April 5, 2022 at 8:02 pm

      Is it compulsory to use dumbells

    • Prabhat Rabari on May 21, 2022 at 7:14 am

      Really 😲…plz tell us how to do this

    • D440044 on May 29, 2022 at 8:27 am

      May I ask you what dumbbells do you use please? I am using a set of 6,6 lbs I don’t know if that is enough

Leave a Comment

Never miss another post...

Subscribe to

Weight Loss

Tips Now!

We always respect your privacy