Best Full Body Routine For Beginners
Perform this full body workout beginner program three times per week for six weeks. As the muscles need 24–72 hours to recover, leave at least one rest day between workouts. For example, work out on either:
- Mondays, Wednesdays, and Fridays.
- Tuesdays, Thursdays, and Saturdays.
At this stage, the goal is to build a solid exercise form, so perform the exercises slowly with control. Focus on the posture and alignment of the whole body to create good lifting habits.
Exercise | Sets | Reps | Rest (between sets) |
|---|---|---|---|
| Squat | 2–3 | 10–15 | 60 seconds |
| Stiff Leg Deadlift | 2–3 | 10–15 | 60 seconds |
| Seated Calf Raise | 2–3 | 10–15 | 60 seconds |
| Barbell Bench Press | 2–3 | 10–15 | 60 seconds |
| Barbell Row | 2–3 | 10–15 | 60 seconds |
| Shoulder Press | 2–3 | 10–15 | 60 seconds |
| Standing Alternating Dumbbell Curl | 2–3 | 10–15 | 60 seconds |
| Tricep Pushdown | 2–3 | 10–15 | 60 seconds |
Benefits Of A Full Body Workout For Beginners
A beginner full body workout offers several benefits.
Builds Muscular Strength
Full body resistance training improves muscular strength using the principles of progressive overload. Strength and size adaptations occur in muscles when they are worked at a progressively more challenging intensity than they are used to. Beginner resistance trainers aren’t used to lifting weights, so simply incorporating weights into their workout overloads the muscles.
A 10-week study during the beginning stage of training showed that progressive overload principles lead to hypertrophy and strength gains. Research has found that even short training bouts improved strength and functional ability in younger and older adults. One study on post-menopausal women showed that low-volume training, three sets per exercise three times weekly, could increase muscular strength.
To build strength without any equipment, try this full body bodyweight workout.
Aid in Weight Management
Resistance training, as in this full body workout for beginners, can contribute to weight management and alter body composition. Muscle mass is connected to basal metabolic rate, which is the amount of energy the body burns at rest. Increasing muscle mass causes an increase in basal metabolism, so you burn more calories, even while resting.
Excess post-exercise oxygen consumption, or EPOC, is the energy the body uses to recover after an exercise session. Different types of exercise result in different amounts of EPOC.
Resistance training has been found to have a higher EPOC period than steady-state cardio, like running or biking.
A higher EPOC duration results in a larger number of calories burned after each workout. A study of resistance-trained women found the EPOC period lasted up to 14 hours post-exercise. If you’re looking for another workout to help burn calories, check out this full body calisthenics workout.
Improves Bone Density
Resistance training not only strengthens muscles but also bones. When bones are stressed through weight-bearing exercises, like resistance training or high-impact movements, it stimulates adaptations. Maintaining a good bone density can prevent falls and injuries, especially as we age.
Older adults, especially post-menopausal women, experience a natural decrease in bone density. Severe bone loss can lead to a weak bone condition called osteoporosis. This condition is associated with an increased risk of bone fractures and falls.
Studies show that resistance training is an optimal way to improve bone mass in aging adults. The World Health Organization recommends strength training exercises for those over 65. Resistance training and high-impact aerobics have been shown to maintain or increase bone density in pre- and post-menopausal women.
Try this bodyweight workout plan for another bone-strengthening routine.
Tips To Make The Most Of A Beginner Full Body Workout
- Actively focus on the muscles you are working during each exercise. Think about squeezing the muscle during the up phase of the exercise. Mind-muscle connection can increase muscle activation, helping you get more out of the move.
- Keep a steady, even breath, and avoid holding it. Exhale during the up phase and inhale during the down phase. The muscles need a constant supply of oxygen to work effectively.
- As a beginner, it is best to start lifting with a moderate load. Choose weights about 70% of your one repetition maximum, or 1RM. As your body adapts, you can incrementally progress up to 80% of your 1RM.
- For safe and effective resistance training, focus on quality over quantity. Only perform as many reps per set as possible with proper form. Incorrect form elevates the risk of injury and inhibits ideal results.
Conclusion
This 3-day full body workout is designed to introduce beginner exercisers to resistance training.
The program uses common resistance training exercises to build strength and develop proper exercise forms. It can also aid in weight management and improve bone density.
Perform this beginner full body workout three times weekly for six weeks to gain the health and fitness benefits. Establishing basic strength and exercise techniques can set you up for success, whatever your long-term fitness goals are.
Frequently Asked Questions
Yes. A full body routine can help create balanced strength throughout the body. It is also efficient, allowing beginners to work out three times weekly and have sufficient recovery time between workouts.
Absolutely. Full body workouts are effective at building strength and can aid in weight loss. Full body workouts also involve multi-joint movements that are functional for everyday life. They can improve functional strength and contribute to reaching a range of fitness goals.
Both are suitable for beginners. Time commitment to exercise is a key factor in determining the best routine. Full body programs only need to be performed three days weekly, while PPL is usually a six-day split.
A disadvantage is the lack of time to focus on specific muscle groups. They tend to have 1–2 exercises per muscle group with 2–3 sets each. This is not ideal for those seeking high-volume training to obtain muscle hypertrophy.
Resources
Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.
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