Guides · Strength training · Updated 2026-10-22

What's a good full body workout for beginners?

A good beginner full body workout trains every major muscle group in one session, two or three days a week, with a rest day between. Pick one exercise for each movement pattern (a squat, a hinge, a push and a pull), do 2 or 3 sets of 8 to 12 reps, and add a little weight or a rep when the last set feels easy.

Squat. Goblet squat with a dumbbell or kettlebell, 3 sets of 8 to 12. Sit down between your heels and stand tall.
Hinge. Romanian deadlift with dumbbells, 3 sets of 8 to 12. Push your hips back with a flat back, then stand up by squeezing your glutes.
Push. Push-ups (on a bench or the floor) or a dumbbell bench press, 3 sets of 8 to 12.
Pull. One-arm dumbbell row or a cable row, 3 sets of 8 to 12 per side.
Single leg. Reverse lunges or step-ups, 2 sets of 8 to 10 per leg.
Core. Plank, 2 sets of 20 to 40 seconds, or dead bugs, 2 sets of 8 per side.

Why full body works for beginners

Each session hits every muscle, so every muscle gets trained two or three times a week. A 2016 review found that training a muscle twice a week built more muscle than once a week. Later research suggests the total weekly work matters most, and spreading it over two or three sessions is an easy way to get enough. Full body gets you there with the fewest gym days.

The US physical activity guidelines also recommend muscle-strengthening work for all major muscle groups on at least two days a week. This workout covers that on its own.

How to run it

Warm up for 5 minutes. Walk or cycle, then do one light set of the first exercise.
Rest 1 to 2 minutes between sets.
Keep 1 to 3 reps in reserve. Stop each set when you could do a couple more with good form.
Progress slowly. When you hit the top of the rep range on every set, add the smallest weight you can next time.

A sample week: three sessions with a rest day between each, or two sessions if that’s what fits.

Swaps if you don’t have the equipment

Instead of	Try
Goblet squat	Bodyweight squat to a chair, then add a backpack
Romanian deadlift	Hip bridge on the floor, then single-leg bridges
Dumbbell row	Inverted row under a sturdy table
Bench press	Push-ups, hands raised on a bench to make it easier

Signs it’s working

Within a few weeks the same weights feel lighter and you add reps. Write it down, so you can see it. Strength usually climbs fastest in the first few months.

Also asked

How many days a week should a beginner do full body workouts?

Two or three, with at least one rest day between sessions. Training each muscle about twice a week works well for building muscle.

How much weight should I start with?

A weight you could lift for about 2 or 3 more reps than you did. The last reps should feel hard, but your form should not break down.

When should I move to a split routine?

When full body sessions run too long, or you want more sets for each muscle. Many people train full body for a year or more and keep progressing.