If you’re just starting out in strength training, one of the first—and most confusing—decisions you'll face is how to organize your workouts. A quick scroll through social media or fitness forums might leave you thinking you need a “leg day,” a “back and biceps day,” or even a “shoulders and abs day.” But here’s the truth:
If you’re a beginner, full body workouts are hands down the smartest, most effective place to start.
This article will explain why full body training wins out for beginners and break down the three key reasons it sets you up for faster progress, better recovery, and real-world strength that matters.
Let’s start by defining the two primary approaches:
A full body workout targets all major muscle groups—legs, glutes, back, chest, shoulders, arms, and core—in a single session. These sessions are typically done 2–3 times per week, allowing plenty of time for rest and recovery. For new lifters, two sessions per week is a perfect place to start – watch this video on the topic. A third can be added once consistency is built.
The cornerstone of full body training is compound lifts—movements that work multiple muscle groups at once. Think squats, push-ups, deadlifts, overhead presses, rows, and lunges.
These exercises are incredibly efficient. Take the deadlift, for example: you’re working your legs, glutes, back, core, and arms all in one move. The squat is another powerhouse move, activating quads, hamstrings, calves, glutes, and your core for stability.
And here’s some good news: you don’t need equipment to get started. Bodyweight squats, lunges, and push-ups are perfectly fine for beginners and still hit multiple muscle groups in every rep. Check out this video to learn how to start getting fit in 10 minutes, if you're a beginner.
Split routines divide your training by muscle groups. A classic example: chest and triceps on Monday, legs on Tuesday, back and biceps on Wednesday, and so on. This style is popular among bodybuilders and more advanced lifters focused on muscle hypertrophy.
While effective for experienced trainees, split routines are not ideal for beginners—and here’s why.
Let’s face it—life happens. Schedules change. You or kids get sick. You miss a workout here and there.
With a split routine, missing “leg day” could mean your lower body gets skipped for an entire week. Miss “back day”? Now you didn't train those muscles at all.
And let’s be honest: most people don’t circle back to make up a missed day. Instead, they move on to what they like best.
The result? Unbalanced training, slower progress, and the potential for muscle imbalances.
But full body workouts avoid this issue. Since you're hitting every major muscle group in each session, even if you miss a day, your overall progress stays on track. No body part gets left behind, and your results stay balanced.
Note — This is not an encouragement to skip workouts! You still need to be very consistent to see results, but realistically, life does change plans sometimes, and that means full body workouts will be more beneficial.
One of the biggest (and most overlooked) advantages of full body training is built-in recovery time.
With just two or three strength sessions per week, you automatically get full rest days between workouts. That means your muscles have time to rebuild and grow stronger. And that’s where the magic happens.
Muscle isn’t built in the gym—it’s built during recovery.
A real-life example? My client Laura had always done six workouts a week and saw minimal progress. When we started our work together, she switched to just three full body workouts weekly, with full recovery days in between, she began seeing massive gains. She eventually built up to deadlifting 220 pounds—all while training less often.
The takeaway? More isn’t always better. Better is better.
Even on rest days, you can (and should) stay active—go for a walk, stretch, or do some light mobility work. But full recovery between strength sessions is key, especially when you’re new to training.
The ultimate goal of training isn’t just looking good in the mirror. It’s moving better, feeling stronger, and staying independent as you age.
And here’s the deal: real life doesn’t care about isolated muscle groups. When you carry groceries, play with your kids, or climb stairs, your body doesn’t use just one muscle at a time—it uses all of them, working together.
That’s functional strength—and it’s exactly what full body workouts build.
By focusing on movements that mimic real-world activities, you train your body to move efficiently, stay balanced, and perform everyday tasks with ease. Whether you're hoisting a suitcase overhead or helping someone move furniture, you’ll feel the difference fast.
Split routines have their place—but only after you've earned the right to use them.
That means building consistency first. Showing up to train two to three times per week. Developing a base of strength and learning good movement patterns. Once that foundation is rock-solid, you can explore more advanced programming like splits.
Until then, full body is your best ally.
If you’re feeling overwhelmed or unsure how to start, there are beginner-friendly guides available. One excellent option is the “Fit from Scratch” strength training guide, designed specifically for complete beginners.
It features three full body workouts using only bodyweight and resistance bands—no machines or heavy equipment required. Plus, it includes video demos and notes to help you perfect your form. You can do it all from your living room or bedroom.
When you're new to strength training, simple beats complex every time.
Full body workouts let you:
If you're looking to get strong, lean, and confident, a full body plan is your fastest, safest route there.
So don’t overthink it.
Start with full body. Get consistent. Build strength. And most importantly—stick with it.
Your future, stronger self will thank you.
FREE Beginner Level Workout Guide Fit From Scratch (3 bodyweight and band workouts for beginners)
FREE Lean Ladies Calorie, Protein and Workout Guide
FREE Strength Training + Mindset Course Strong + Sensitive for Highly Sensitive People and people with chronic pain
Train to Build STARTER: Beginner level strength training program (bands and bodyweight only)
Train to Build INTERMEDIATE: Intermediate level strength training program (at least dumbbells and bands required)
Fit & Fueled Vault is a video program encompassing more than 75 videos on female fitness, strength and fat loss.
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