A full body workout schedule, why is it worth trying?

Following a full-body workout routine can offer several benefits for both beginners and advanced athletes. Unlike split routines, which train different muscle groups on different days, a full-body workout focuses on training the entire body during a single session.

This article will explore the benefits of following a full body workout plan, cover different types of plans, and discuss the pros and cons of each type in detail.

Below you can read about the various benefits of following a full body workout schedule.

• Efficiency - With a full-body workout plan, you don't have to go to the gym every day. You can train your entire body in just a few sessions a week, making it ideal for those with busy schedules.
• Muscle Recovery - Because muscle groups are worked less frequently than with split routines, they have more time to recover between training sessions. This can lead to better muscle recovery and growth. So, you can train multiple times per week. The rule of thumb is to train each muscle group at least twice per week[ 1 ]. A full-body workout schedule of two days a week can already achieve this.
• Training all the small muscles - By training the entire body in a single session, you also train all the small muscles necessary for balance. This can, in turn, lead to improved functional strength in daily life. Think of carrying two uneven shopping bags, a bag of potting soil, or moving a sofa or desk.

This routine involves performing several basic full-body exercises in a single workout. The focus, logically, is on progressive overload. Here's an example of a linear full-body workout routine:

This routine involves performing a series of exercises in a circuit format, alternating rapidly between different muscle groups without rest. Here's a sample circuit full-body workout routine:

• Squats - 10 reps
• Push-Ups - 10 repetitions
• Lunges - 10 repetitions per leg
• Pull-Ups - 10 repetitions
• Planks - 30 seconds

The number of times per week you should follow a full-body workout plan depends on several factors, such as your training goals, training level, recovery capacity, and available time.

It's generally recommended to perform a full-body workout at least two to three times a week for optimal results. This provides sufficient stimulus for muscle growth and strength development, while also allowing for adequate rest and recovery between training sessions.

For beginners, starting with twice a week may be enough to allow the body to adjust to the new training stimuli. More advanced athletes, on the other hand, may benefit from training three or even four times a week, depending on their recovery capacity.

However, it's important to listen to your body and recognize the symptoms of overtraining. Examples of these symptoms of overtraining include fatigue, decreased performance, and increased risk of injury[ 2 ].

Therefore, ensure sufficient rest days between training sessions and adjust the number of training days if necessary, based on your individual needs and response to training.

Choosing the right exercises is, of course, a key factor in creating an effective full-body workout plan. Exercise selection should focus on activating multiple muscle groups simultaneously, achieving maximum efficiency and effectiveness. Here are some important considerations when selecting exercises for a full-body workout.

• Compound exercises - Compound exercises are movements that engage multiple joints and muscle groups simultaneously. These exercises are ideal for a full-body workout because they activate most of the muscles in the body and trigger a significant hormonal response that contributes to muscle growth and strength development. Some examples of compound exercises include squats, deadlifts, bench presses, overhead presses, pull-ups, and rows.
• Isolation exercises - While compound exercises form the foundation of a full-body workout, isolation exercises can also be useful for targeting specific muscles and addressing weaker areas. Isolation exercises focus on one specific muscle group and can help build muscle definition and correct muscle imbalances. Examples of isolation exercises include bicep curls, tricep extensions, leg curls, and calf raises.

It's also important to regularly vary your exercises. This prevents stagnation and keeps them fun. This might mean using different variations of the same exercises, such as different grip widths or foot positions, or introducing new exercises.

Additionally, it's important to practice progressive overload, gradually increasing the resistance, intensity, or volume of your exercises as you get stronger.

A full-body workout routine can be an effective and efficient training method for people with different fitness goals. Whether you're aiming for strength, muscle mass, or fat loss, there's always a variation to meet your needs.

It's important to experiment with different routines and listen to your body. This way, you'll find the one that works best for you. Don't forget to always warm up properly and use proper technique to reduce the risk of injury. Good luck with your training!