What is the best time to do a full-body workout?

The best time to do a full-body workout is whenever it fits most consistently into your schedule. Some people prefer mornings to energize their day, while others like evenings to unwind ( 12 ). Choose a time that you can realistically maintain, as consistency is more important than the exact hour of the day.

Is it better to do upper body or lower body first?

It’s usually better to start with the lower body as leg exercises demand more energy and focus. Moves such as squats and lunges require significant effort from large muscle groups ( 13 ). Or, you can alternate training days with the muscle group you start with.

How many reps should you do in a full-body workout?

You should aim for 8 to 15 reps per set for most bodyweight exercises. This range provides a solid balance of building muscular endurance and strength ( 14 ). If you reach 15 reps easily, you may need to slow down your tempo or try a more challenging variation of the movement.

How many days a week should you do a full-body workout?

You can comfortably do a full-body workout 2 to 3 days a week. This frequency allows you to challenge all your major muscle groups while providing enough rest days for recovery ( 15 ). Spacing your workouts out with at least one rest day in between tends to yield the best progress.

What should you eat after a full-body workout?

You should consider eating a balanced meal or snack containing protein and carbohydrates within a few hours of finishing your routine. Protein supports post-workout muscle recovery, while carbohydrates help refill your energy reserves ( 16 ). Options such as Greek yogurt with fruit or a chicken and rice bowl can be practical options for many people.