There are many workout splits to choose from. Some, like the push-pull-legs split, focus on specific muscle groups each day while others, like the full-body strength training routine, target all major muscle groups in one workout.
Which one works for you will depend on your goals, preferences, and schedule. In this beginner full-body strength training routine guide, we’ll cover the basics of how to structure a full-body workout, go over some recommended exercises, and provide tips for optimizing your workout.
A good example of a full-body strength training routine is one that targets all major muscle groups, includes compound exercises, and allows for adequate rest and recovery. This could look something like the following:
| Exercise | Sets x Reps |
|---|---|
| Squats | 3 x 8-10 |
| Deadlifts | 3 x 8-10 |
| Bench press | 3 x 8-10 |
| Bent-over rows | 3 x 8-10 |
| Shoulder press | 3 x 8-10 |
| Pull-ups/chin-ups | 3 x AMRAP* |
*AMRAP – as many reps as possible
This workout focuses on compound exercises that work multiple muscle groups at once, such as squats and deadlifts. It also includes a mix of upper-body and lower-body exercises to ensure all the major muscle groups are targeted. The recommended rep range of 8-10 allows for both strength building and muscle growth. AMRAP is designed as a burnout to finish off the circuit and tire out your entire body.
Full-body workouts are good for strength training because of:
Time Efficiency
Full-body workouts are exceptionally time-efficient as they allow you to work all major muscle groups in a single session. This structure minimizes the need for multiple gym visits each week, which makes it ideal for those with a busy schedule.
According to a study published in the Journal of Strength and Conditioning Research, working large muscle groups simultaneously maximizes calorie burn and effective use of time, which can be particularly beneficial for individuals who are looking to lose weight or gain endurance efficiently (1).
Balanced Muscle Development
Engaging all major muscle groups in each workout promotes balanced muscle development, which reduces the risk of muscular imbalances.
Studies have highlighted that failing to adequately strengthen certain muscles can result in other muscles compensating for this weakness, which may increase the risk of injury (2).
Full-body routines ensure that every muscle gets attention, fostering better strength symmetry and joint health over time.
You can use resistance bands for a full-body workout to experience unmatched versatility and convenience.
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Enhanced Recovery
As full-body workouts are typically done two to three times a week, they allow more recovery time between sessions than traditional split routines.
Each muscle group has ample time to recuperate, which is essential for muscle growth and repair. Studies have shown that adequate rest between workouts leads to greater improvements in strength and hypertrophy (3). This can be particularly beneficial for beginners as it allows them time between each exercise session while also helping them learn basic exercises for the entire body.
Increased Training Frequency
Training each muscle group multiple times per week can lead to greater gains in strength and muscle mass.
A systematic review published in the Journal of Sports Sciences highlighted that increased frequency stimulates muscle protein synthesis more consistently, which results in better training adaptations (4).
Regularly challenging the muscles without overtraining is the key to maximizing progress.
Cardiovascular Benefits
Incorporating full-body exercises such as squats and deadlifts builds strength and elevates heart rate, offering cardiovascular benefits alongside muscular improvements.
Research has demonstrated that compound movements can improve heart health and boost metabolism (5). This makes full-body workouts ideal for achieving both resistance training and cardiovascular benefits in the same session.
Read more: Home Pilates Workout Guide: Strengthen Your Core
Increased Flexibility and Mobility
Full-body routines often incorporate dynamic exercises that enhance flexibility and mobility, standardizing a broader range of motion across joints.
As noted in a study from the Journal of Physical Therapy Science, exercises that involve multiple joints and muscles can improve overall body mechanics, which is essential for functional fitness and reducing injury risk (6).
Cost-Effectiveness
Full-body workouts require minimal equipment and can be performed with basic gym gear or even at home with body weight exercises.
This cost-effective approach is supported by fitness experts who argue that focusing on compound movements needing little equipment can yield the same, if not better, results than more complex routines.
As a result, individuals can reduce gym membership fees and equipment costs without compromising workout quality. This makes it a great tool for a beginner who doesn’t want to get locked into a contract in order to start their fitness journey.
The optimal frequency for performing full-body strength training largely depends on individual goals, fitness levels, and recovery capacity.
For most individuals, particularly beginners, engaging in full-body workouts two to three times a week is ideal. This frequency allows for sufficient stimulation of all major muscle groups while providing ample time for recovery in between sessions, which is crucial for muscle growth and repair.
Research supports this approach, indicating that full-body workouts done twice or thrice weekly can effectively increase muscle strength and hypertrophy.
According to a study published in the Journal of Sports Sciences, distributing the same training volume over multiple sessions per week can lead to greater muscle gains compared to less frequent, higher-intensity sessions (4).
However, exceptions can be made based on personal circumstances and advanced training goals.
For example, seasoned athletes or those targeting rapid strength and fitness improvements may opt for a higher frequency under professional guidance to avoid overtraining.
In addition, beginners who experience delayed-onset muscle soreness (DOMS) may initially require extra rest days, transitioning to a more frequent schedule as their bodies adapt.
Individuals with specific time constraints or those integrating other forms of physical training—such as endurance sports—may also adjust their full-body training frequency to accommodate their overall workout split.
Ultimately, listening to your body, monitoring recovery and progress, and staying flexible with training schedules can help optimize full-body strength training and align with your personal fitness goals.
Make these considerations when planning your full-body strength workout:
Start every full-body strength workout with a comprehensive warm-up to prepare your muscles and joints for the exercises ahead. This phase typically lasts 5-10 minutes and should include dynamic stretching and light cardio activities such as jogging or jumping jacks.
These movements increase blood flow, raise body temperature, and enhance flexibility, which reduces the risk of injury during the workout. (7)
Start with compound exercises that engage multiple muscle groups simultaneously. Examples include squats, deadlifts, bench presses, and pull-ups. These movements are effective for building overall strength and should form the core of your workout. Perform 3-4 sets of 6-12 repetitions for each exercise, adjusting the weights to match your training intensity and goals.
Incorporate isolation exercises to target specific muscles and address any weaknesses. Focus on exercises such as bicep curls, tricep extensions, and calf raises to achieve well-rounded muscle development. Typically, 2-3 sets of 10-15 repetitions are suitable for these movements, depending on your fitness objectives.
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Include core stability exercises to enhance your overall strength and support your spine. Movements such as planks, Russian twists, and leg raises engage the core muscles, which are essential for maintaining balance and proper form during other lifts. Aim for 2-3 sets of 20-30 seconds per exercise, progressively increasing the duration or difficulty as your strength improves.
Conclude your workout with a proper cool-down to help with muscle recovery and prevent stiffness. This phase should consist of static stretching exercises, focusing on the muscles you worked during your session. Spend 5-10 minutes stretching, making sure you breathe deeply and hold each stretch for at least 20-30 seconds, facilitating better flexibility over time.
The duration of rest between sets can significantly impact the effectiveness of your full-body strength workout. Typically, resting for 60 to 90 seconds between sets allows ample recovery, particularly during compound exercises that demand more energy. This rest period balances muscle recovery and maintains workout intensity, enhancing overall strength gains and endurance (8).
Incorporating rest days into your workout schedule is essential to allow muscle tissue to repair and grow after the stress of full-body workouts (3).
For beginners or those who are focusing on muscle growth, scheduling at least one to two rest or active recovery days per week can help prevent injuries and ensure optimal performance in subsequent sessions. Active recovery could include light activities such as walking or gentle stretching.
Adequate sleep and balanced nutrition are fundamental components of any strength training regimen. You should aim for 7-9 hours of quality sleep per night to support muscle growth and recovery (9).
Nutrition-wise, ensure a diet rich in protein to repair muscles, along with sufficient carbohydrates and fats to fuel your workouts (10). Staying hydrated is equally important, as water plays a critical role in muscle function and recovery (11).
The best strength workout routine for the whole body is one that is tailored to your individual goals and needs. There’s no one-size-fits-all approach, as everyone’s body and fitness level are unique.
Incorporating a variety of exercises in your full-body strength workout ensures balanced muscle development and boosts overall fitness levels.
Here’s a step-by-step guide to seven effective exercises to include in your regimen:
Experiment with different weights and rep ranges to find what best suits your fitness level and goals. Remember to warm up properly before each workout and cool down afterward.
As you progress, gradually increase the difficulty or weight used for each exercise to continue challenging your body and promoting strength gains.
Read more: Is a Calisthenics Everyday Split the Best Way to Build Muscle?
The 3/7 method is a strength training protocol that is designed to enhance muscle growth and strength through high-volume, metabolically driven workouts. Here’s how it works:
Choose an exercise and use a weight that’s approximately 70% of your one-repetition maximum (1RM).
Perform 5 sets with increasing repetitions:
Complete this cycle three times. The method leverages short rest periods to accumulate metabolic stress, which is believed to trigger muscle hypertrophy and strength gains. It’s a time-efficient approach, which makes it suitable for those who are looking to maximize results in shorter workout sessions.
Training the full body every day is generally not recommended for most individuals due to the risk of overtraining and insufficient recovery. Muscles need time to repair and grow after workouts, and daily intense training can lead to fatigue, decreased performance, and potential injury. It is usually more effective to allow at least 48 hours of rest between full-body sessions or to follow a split routine that targets different muscle groups on different days. Seniors can try our Full-Body Pilates Workout to improve flexibility, build strength, enhance balance, and boost overall well-being. A 20-minute full-body strength training session can be effective, particularly for beginners or those with limited time, but it depends on the intensity and structure of the workout. High-intensity interval training (HIIT) or circuit training can provide a comprehensive workout in a short period, engaging multiple muscle groups and boosting cardiovascular fitness. However, for more advanced strength goals, longer or more focused sessions may be necessary. Three exercises can be enough for a full-body workout if they are compound movements that engage multiple muscle groups simultaneously. Examples include squats, deadlifts, and bench presses. These exercises can provide a balanced workout, activating major muscle groups throughout the body. However, for comprehensive fitness development, varying the exercises and incorporating additional movements over time can be beneficial. Yes, it is perfectly fine to only do full-body workouts. This approach can be very effective for building overall strength, enhancing cardiovascular fitness, and optimizing time efficiency. It’s particularly beneficial for beginners and those who can only commit to a few workout sessions per week. However, it’s important to ensure adequate rest and recovery between sessions to prevent overtraining and to adjust the workout intensity and volume according to individual fitness levels and goals.Frequently Asked Questions
Is it OK to train the full body every day?
Is 20 minutes of full-body strength training enough?
Are 3 exercises enough for a full-body workout?
Is it OK to only do full-body workouts?
A full-body strength workout is an effective way to build overall muscular strength and endurance. It’s time efficient, promotes balanced muscle development, and can improve overall fitness levels. Remember to prioritize proper form and technique, gradually increase the intensity of your workouts, and allow adequate rest days for optimal results.
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