WORKOUTS

The Reasons “Why You Should Be Performing” Full-Body Workouts

March 26, 2024

A full-body workout is the most effective way to target all muscle groups without spending all week at the gym. You probably have a busy schedule that does not allow you to devote several hours, 6 days a week exercising.

In the world of fitness, there are countless workout routines promising sculpted physiques and peak performance. But for many, particularly beginners or those short on time, the question remains: what is the most efficient and effective way to train? The answer, for many reasons, lies in the mighty full-body workout.

If you are wondering how to create an effective workout that is also time-efficient, this article is for you. Splitting your workout routine to target different muscle groups is what most bodybuilders and athletes prefer. A 5-day split that targets one muscle group per day, for 5 days, is common but not ideal. For you, the average Joe or Jane who works long hours and juggles many commitments, it is not practical. So, here is what you need to know to build the perfect full-body workout routine.

If you’ve been following a program where you train a single or double muscle group 5-6 days a week but can’t see desired results, it’s time you consider switching to a full-body training routine.

When we say “a full-body workout”, we’re referring to a workout where you train at least three muscle groups in a single training session which should include both your upper and lower body.

What is a Full-Body Workout?

A full-body workout, as the name suggests, targets all the major muscle groups in a single session. This can include exercises that work the:

Upper body: Chest, back, shoulders, biceps, triceps, core
Lower body: Quads, hamstrings, calves, glutes

Full-body workouts come in various forms, with bodyweight exercises, free weights, weight machines, or a combination of all three. They can be high-intensity interval training (HIIT) circuits or more traditional strength training routines with rest periods.

Why Choose Full-Body Workouts?

While targeted training programs have their place, full-body workouts offer a multitude of benefits that make them a fantastic choice for most people:

Efficiency: Full-body workouts maximize your gym time by hitting all the major muscle groups in one session. This is ideal for busy schedules or those who prefer shorter, more intense workouts.
Improved Metabolism: These workouts can elevate your metabolic rate for longer periods after exercise, leading to increased calorie burning throughout the day.
Functional Fitness: Full-body routines often utilize compound exercises that mimic real-world movements like pushing, pulling, squatting, and hinging. This translates to better strength and coordination for daily activities.
Balanced Development: Working all major muscle groups ensures balanced development and prevents muscle imbalances that can lead to injuries.
Strength and Muscle Gain: Full-body workouts stimulate muscle growth by recruiting multiple muscle groups per exercise. This promotes overall strength development.
Improved Core Strength: Many full-body exercises naturally engage your core for stability, leading to a stronger core and improved posture.
Bone Health: Regular strength training, including full-body workouts, helps maintain bone density and can reduce the risk of osteoporosis.
Cardiovascular Benefits: Many full-body routines, especially those with short rest periods or HIIT elements, can elevate your heart rate and improve cardiovascular health.
Beginner Friendly: Full-body workouts are a great starting point for beginners as they allow you to learn proper form for various exercises while targeting all muscle groups.
Adaptability: Full-body routines can be easily adapted to your fitness level. You can adjust the difficulty by changing weights, reps, sets, or rest periods.
Motivation: The variety offered by full-body workouts can keep your workouts interesting and prevent boredom, which is key to maintaining a consistent exercise routine.

Who Can Benefit From Full-Body Workouts?

Full-body workouts are a great choice for a wide range of people, including:

Beginners: These routines provide a solid foundation for learning proper technique and building a base level of fitness across all muscle groups.
Busy Individuals: Full-body workouts allow you to get a complete workout in a shorter amount of time.
Those Seeking Overall Fitness: Whether your goal is weight loss, muscle gain, or general fitness improvement, full-body workouts offer numerous benefits.
Athletes: Full-body workouts can help athletes develop balanced strength and improve functional movement patterns.

How Often Should You Perform Full-Body Workouts?

The frequency of your full-body workouts depends on your fitness level, recovery time, and overall training program. Beginners might start with 2-3 sessions per week, with rest days in between for recovery. As your fitness improves, you can increase the frequency to 3-4 sessions per week.

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Here are the reasons why you should be performing Full-Body Workouts

Break The Plateau

Performing the same workouts over and over again can lead you to hit a plateau. If you know anything about muscle plateaus, you’ll know it’s better to avoid one rather than finding ways of breaking it.

Following full-body training, the routine can help you break and/or avoid a plateau. You should add variety to your full-body sessions so that your muscles never get used to your training program.

Improves Your Cardiovascular Health

Many serious lifters dismiss the full-body training programs calling them some CrossFit WOD fad that will go away soon. The high-intensity training style isn’t given its fair share of credit when it comes to its testosterone boosting, cardiovascular, and CNS health improving benefits.

Most resistance training approaches don’t put your cardiovascular system under stress as there is plenty of time to recover between exercises. Full-body workouts can improve your overall health by using HIIT routines.

Burn Fat

If you’ve ever performed a full-body workout, you’ll know that it can be exhausting. The good news is, the annihilation after a full-body training session can be incredibly effective in melting your body fat like butter.

If your primary goal is to shed weight and lose some inches from your waist, you should follow a full-body program. The HIIT workouts are also great for bros who’re prepping for a contest or want to improve their muscle definition.

Hit Failure Every Time

Leaving the gym without a pump can be depressing. While following a low-moderate intensity workout, variables like mind-muscle connection, rest between sets, form come into play which can hamper your muscle pumps.

On the other hand, you’re almost guaranteed to get (and maintain) a nasty pump during your full-body workout because of the sheer intensity of the training style. If you shy away from hitting failure in every workout, the full-body workouts are sure to cause a paradigm shift.

Shorter Workouts

Many people never get on the fitness bandwagon because they can’t take out 2-3 hours for a workout every day. Following a full-body workout is the perfect solution to this problem as you’ll wrap up your workouts within 45-60 minutes.

Since the full-body workouts have ample bodyweight exercises, you’ll never have an excuse for missing a training session. You could train in the comfort of your home early in the morning, late at night, or anytime in between.

Tips for Getting the Most Out of Your Full-Body Workouts:

Focus on Form: Proper form is crucial for maximizing results and preventing injuries. Don’t be afraid to start with lighter weights until you have mastered the technique.
Progressive Overload: To keep challenging your muscles and promoting growth, gradually increase the weight, sets, or reps over time.
Warm-Up and Cool Down: Always include a proper warm-up before your workout and a cool-down with static stretches afterward.
Listen to Your Body: Take rest days when needed and don’t push yourself through pain.
Fuel Your Workouts: Eat a healthy diet and stay hydrated to support your training and recovery.

Wrapping Up

“Full-body workouts are a versatile and effective way to achieve your fitness goals. They offer numerous benefits for building strength, boosting metabolism, improving functional fitness, and keeping you motivated”. Whether you’re just starting your fitness journey or looking to add variety to your routine, consider incorporating full-body workouts into your program. You’ll be surprised by the results you can achieve with this simple yet powerful approach.