How to Jog to Gain Weight

A woman is jogging on an oceanside path.
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When you do strength training, your muscles will respond by increasing their size. Muscle tissue has higher density than fat and, thus, your growing muscle mass can increase your weight even though you are burning your stored fat at the same time. Weight lifting is optimal for training your muscles, while jogging is a cardio exercise and, therefore, does not target your muscles for optimal growth. However, you can change that by doing sprint intervals and strength training during your jog.


Step 1

Start jogging with a low to moderate speed to warm up your muscles. Warm up at least 10 minutes.

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Step 2

Stop jogging and continue going forward by doing lunges. Take a step forward with your right leg and lower your body by bending your left knee, until it almost touches the ground. Get up by moving your left leg next to your right. Repeat with left leg and continue moving forwards while doing lunges. Do two to three minutes of lunges.

Step 3

Continue jogging with low to moderate speed for two minutes. This will help you remove lactic acid from your muscles.

Step 4

Stop jogging and do squats for 60 seconds. Stand with your legs shoulder-width apart and squat while holding your arms straight in front of you. Additionally, you can do shoulder presses or biceps curls with your arms.

Step 5

Continue jogging for two minutes with low or moderate speed.


Step 6

Do a fast sprint for 60 seconds. Run as fast as you can and try to keep the pace for the entire 60 seconds. Slow down and jog for one minute and then repeat the sprint for another 60 seconds.

Step 7

Slow down and jog for two minutes, then repeat steps two to seven two more times.

Things You'll Need

  • Wrist watch

  • Wrist weights (optional)


Wear wrist weights for increased upper body workout. You can also add push-ups to your workout if you find a place to do them. Additionally, you can do push-ups and sit-ups once you get home. Drink water to keep yourself hydrated.


Always consult your physician before beginning a new exercise program.

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