A full-body workout ensures that the entire body is taxed in a single session. This type of workout is ideal for beginners or those short on time. A full-body routine also allows for more frequent workouts because each muscle group has more time to recover between sessions.
The Benefits of Full Body Workouts
This type of workout offers many benefits, in addition to helping you in saving time.
Full-body workouts help in burning more calories. In a full-body workout, since all the major muscle groups are worked out, the body has to put in more effort. This leads to an increased heart rate and higher calorie expenditure.
Another benefit of a full-body workout is that it helps build functional strength. Functional strength is the kind of strength that helps you in your everyday activities. For example, picking up a child or carrying groceries.
Full-body workouts also help in improving posture and balance. This is because when all the muscle groups are worked out evenly, there is no muscular imbalance. This prevents hunched shoulders and back pain.
How to Set up a Full-Body Workout in 5 Steps
Now that we know the benefits of a full-body workout, let’s see how you can set one up for yourself.
1. Choose compound exercises
These are exercises that work out multiple muscle groups at the same time. For example, a squat is a compound exercise that works the muscles in the thighs, hips, and buttocks.
2. Pick a different exercise for each muscle group
Make sure to include exercises that work all the major muscle groups in your workout routine. For example, you could do squats for the legs, push-ups for the chest, and rows for the back
3. Keep the reps and sets moderate
For a full-body workout, aim for 3-4 sets of 8-12 reps for each exercise. This will help you in building muscle without overworking the body.
4. Give each muscle group 48 hours to recover
Since a full-body workout works out all the muscle groups, it is important to give the body time to recover. This means that you should not workout the same muscle group two days in a row.
5. Increase the intensity gradually
Start with a lightweight and increase the intensity gradually over time. This will help your body adapt to the workout and prevent injuries.
2 Sample Full-Body Workouts
Here are 2 sample full-body workouts that you can try.
Workout 1:
- Set 1: 8-12 reps of squats
- Set 2: 8-12 reps of shoulder presses
- Set 3: 8-12 reps of pull-ups
- Set 4: 8-12 reps of deadlifts
Workout 2:
- Set 1: 8-12 reps of squats
- Set 2: 8-12 reps of lunges
- Set 3: 8-12 reps of push-ups
- Set 4: 8-12 reps of rows
Both of these workouts are effective in working the entire body. They can be performed 2-3 times per week for optimal results.
Full-body workouts are an effective way to workout the entire body in a single session. They are ideal for beginners or those short on time. Full-body routines also allow for more frequent workouts because each muscle group has more time to recover between sessions if you are looking to program your own full-body workout, make sure to choose compound exercises and the right weight. Structure your workout properly by performing 3-4 sets of each exercise with a 60-90 second rest period in between sets. And finally, perform your workout routine 2-3 times per week for optimal results.
The Misconceptions of Full-Body Workouts
Now that we know how to set up a full-body workout, let’s dispel some of the myths associated with this type of routine.
- The first myth is that full-body workouts are only for beginners. This is not true. Full-body routines can be effective for people of all fitness levels.
- The second myth is that you need to use light weights for full-body workouts. This is also not true. You can use moderate to heavy weights for full-body routines. The key is to find a weight that challenges you and allows you to complete the desired number of reps.
- The third myth is that full-body workouts are not effective for building muscle. This is false. Full-body workouts can be just as effective for building muscle as split routines.
- The fourth myth is that full-body workouts are only for people who want to lose weight. This is not the case. Full-body routines can be beneficial for people with all fitness goals.
- The fifth and final myth is that full-body workouts are only for people who don’t have time to go to the gym. This is also not true. Full-body routines can be done in the gym or at home with minimal equipment.
Tailor Your Full Body Workout To Your Goals
Now that we know how to set up a full-body workout and dispel some of the myths associated with this type of routine, let’s look at how you can tailor your full-body workout to your specific goals.
If your goal is to build muscle, then you will want to focus on compound exercises that target multiple muscle groups. You should also use a weight that is challenging but allows you to complete the desired number of reps. Structure your workout properly by performing 3-4 sets of each exercise with a 60-90 second rest period in between sets. And finally, perform your workout routine 2-3 times per week for optimal results.
If your goal is to lose weight, then you will want to focus on compound exercises that are paired with cardiovascular exercises. You should also use a weight that is challenging but allows you to complete the desired number of reps. Structure your workout properly by performing 3-4 sets of each exercise with a 60-90 second rest period in between sets. And finally, perform your workout routine 2-3 times per week for optimal results.
If your goal is to improve your overall fitness, then you will want to focus on compound exercises that target multiple muscle groups. You should also use a weight that is challenging but allows you to complete the desired number of reps. Structure your workout properly by performing 3-4 sets of each exercise with a 60-90 second rest period in between sets. And finally, perform your workout routine 2-3 times per week for optimal results.
Conclusion
Full-body workouts are a great way to exercise for people of all fitness levels. They are also beneficial for people with all types of fitness goals. If you want to program your own full-body workout, make sure to choose compound exercises and the right weight. Structure your workout properly by performing 3-4 sets of each exercise with a 60-90 second rest period in between sets. And finally, perform your workout routine 2-3 times per week for optimal results.
Thanks for reading our article on how to program a full-body workout. We hope you found it helpful. If you have any questions or comments, please feel free to leave them below. And be sure to check out our other articles for more great tips on how to get the most out of your workouts!
