How to Gain Weight in Legs?

Skinny legs are often considered as the ideal legs to have; however, individuals with extremely skinny legs might not be happy with the appearance of his or her legs. It is a well-known fact that increasing calorie intake helps in weight gain, but it is not necessary that it will lead to weight gain in legs. Weight gain through increased calorie intake usually leads to increase in weight through fat deposition. Weight gain in legs depends upon mass build up. In order to build up the size of the legs, it is necessary to indulge in some strength training exercises which are specifically targeted to increase the leg muscles. It is also important to focus on both lower as well as upper legs to achieve a proportionate look.

How to Gain Weight in Legs?

How to Gain Weight in Legs?

The following may help to gain weight in legs:

Calorie Intake for Building Leg Muscles:

It is important to increase the daily calorie by few units as the body will need extra fuel to build muscles in the legs. It is advised to consult an experienced dietician to estimate the daily calorie burn and then make diet changes to ensure that there is increase in calorie by about 250 to 500 calories. This can be done by adding more vegetables, fruits, low fat dairy, whole grains, and lean protein to diet (instead of junk food). It is also recommended to increase protein intake by about 0.5 gram per pound of body weight on a daily basis. Adding skinless chicken, trimmed steak, white fish or tofu in moderation can help in providing protein to the body.

Performing Specific Exercises for Gaining Weight in Legs:

There are certain exercises that are designed to add weight and muscles to the legs. These include squats, lunges, step ups etc. which specially target the legs and helps in muscle growth. It is recommended to lift weight that is between 75 to 85 percent of the maximum weight that can be lifted at one time; this is called as one rep maximum. This should be repeated in sets of 6 to 12 about 3 to 5 times in total with rest of 30 to 90 seconds between each set. Leaving a day between strength training gives the muscles enough time for self-repair and recovery.

Following Proper Workout Nutrition Can Help Gain Weight in Legs:

It is important to plan out the day’s calorie intake such that there is accommodation for pre-workout and post-workout. It is important to consume a snack packed with carbohydrates and protein before and after working to help in gaining lean muscles over the legs. Whole food such as hard boiled eggs, bananas, few ounces of chicken breast and sweet potato are rich in carbohydrate and protein ad required by the body. Another simple protein shake can be made by combining one scope of protein powder with milk and fresh fruits; one half can be consumed before the workout session and one half can be consumed after the workout session.


Gaining weight in legs can be a difficult task. Adding calories to diet along with lower body strength building exercises can help in weight gain in legs; however, the results cannot be guaranteed. Other factors such as genetic, body structure, underlying medical condition etc. can also affect the outcome. The leg size and muscle gain depends a lot on the genetic make-up on the individuals. People who have a thin body frame due to genetic reasons will find it more difficult to gain weight in legs as compared to people who are naturally born with medium sized bodies. Weight gain in legs depends on the calorie intake and lower extremity strengthening exercises. The calorie intake should be decided based on individuals metabolism rate and body structure. It is also important to add adequate amount of protein and carbohydrate in diet for building muscles over the legs. Though regular exercising is important, it is also important to give at least 1 day rest for the muscles to recover and repair. Moreover, it is also important to focus on other body parts along with the legs, such that there is balance maintained.

Team PainAssist
Team PainAssist
Written, Edited or Reviewed By: Team PainAssist, Pain Assist Inc. This article does not provide medical advice. See disclaimer
Last Modified On:January 9, 2019

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