If you’re new to weight training, the best way to start seeing results and making progress is to choose full body workouts (as opposed to splitting body parts). In this article I’ll explain why I get my clients started on a full body workout schedule and I’m also giving you an example of a beginner workout. Keep reading!

Why full body workouts for beginners?

Let’s keep it simple.
When you start weight training, you don’t need to do more than 3 sessions per week. 2 sessions is the minimum I’d recommend and if you can fit a 3rd one in, happy days!

Your body needs to adapt to this new stimulus and try to do too much, too soon would either put you off, lead to an injury or absolutely exhaust you.

Frequency is one of they key principles of training. It’s basically how many times a week you’re doing resistance training. It’s been proven that in order to get results from resistance training we should be targeting every muscle group at least twice a week, 3 times being ideal.

So if you’re doing 3 weight-training sessions per week and train different muscle groups each time, your training frequency for each of them will not be optimal for you to progress towards your goals.
This is why beginners should start with the basics: a full body workout targeting the major muscle groups, 2 to 3 times a week.

Even if you’ve been training for a while but still doing 3 weight training sessions per week it’s perfectly fine to carry on doing full body workouts! Just make sure to change exercises every 8 to 12 weeks.

Sets, reps, resistance and rest

Let’s get into it, shall we?

Aim for 3 sets of 8 to 12 reps for each exercise (8 to 12 per side when required).
Pick a weight that will allow you to complete this amount of reps for every set.

For instance, if you could have done more than 12 reps, you can increase the weight.
If you managed 12 reps on your first and second sets but only 9 on your last set then you’ve picked the right resistance. Now you’re working towards managing 3 sets of 12 reps and when you do so, increase the weight.

Rest for up to 1 minute between sets. Give your muscles some time to recover. You’ll perform better if you take a little rest.

A balanced full body workout

This workout is composed of 6 exercises that work your major muscle groups. Most of these exercises are compound movements, which means that they target several muscles and therefore are more effective when it comes to building muscles as well as burning calories.

But first, warm up! Raise your heart rate for a few minutes on the treadmill or cross trainer then perform a few dynamic stretches.

Assisted Pull Ups

This is a great one for your back as well as your biceps. Make sure to avoid shrugging your shoulders and keep your core engaged throughout the movement. Here’s a video tutorial of this particular exercise.

Incline Press Machine

Now it’s time to work the opposing muscle groups: your chest and triceps. Don’t feel like you have to start with the barbell bench press right away. You’re better off on a chest machine where you can actually focus on your form and feeling the movement in your chest. Need a tutorial? Here you go.

Forward Lunges

Lunges target your whole lower body. There are plenty of lunge variations but forward lunges are probably one of the easiest to start with. You can perform the body weight version (as shown on this tutorial) or hold dumbbells as seen in this workout video. Perform 8 to 12 reps per leg.

Kettlebell deadlift

The deadlift is an excellent muscle-building exercise that has a lot of benefits carrying over to your every day life in terms of posture and injury prevention. Start by learning the movement with a kettlebell. Here’s a full deadlift tutorial.

Seated shoulder press

Another great staple exercise! The seated version will help you really focus on your shoulders and worry less balancing weights in standing position. Learn how to perform the seated shoulder press here.

Step Ups

Step ups are a great leg exercise for beginners that will also target your whole lower body with more emphasis on the glutes and hamstrings. This exercises also works your core as you need to stay upright and keep your balance. Watch the detailed exercise tutorial here. Perform 8 to 12 reps on each side.

Don’t forget to cool down at the end!