Full Body Workout Routine for beginners, designed to help build strength, improve mobility, and increase overall fitness. This routine can be performed at home or in a gym, and requires minimal equipment (just body weight or dumbbells). Perform this workout 2-3 times a week with at least one rest day in between.
Workout Description
Perform this full-body workout three times a week. The primary goal is to master proper form on the most fundamental and essential gym exercises. If you’re unfamiliar with any exercises, visit the exercise section on Muscle & Strength to find detailed instructions and linked videos to help you perfect your technique.
For each movement, count to two both on the way up and on the way down. For example, during a bicep curl, count “1 one thousand, 2 one thousand” as you lift the dumbbell and again as you lower it. Avoid using heavy weights—choose a resistance level that challenges you but still allows you to complete your maximum reps with proper form by the third set. Your focus should be on executing each rep perfectly and consistently. At this stage, form is far more important than the amount of weight you lift.
Keep a simple notebook to track the weights you use and the number of reps you complete for each exercise.
Above all, stay motivated. Everyone in the gym, no matter how strong or experienced, started somewhere. Many likely began with lighter weights than you’re using now. Progress takes time, so be patient and persistent!
Full Body Workout for Beginners
Perform this workout 3 times per week, either on a Monday, Wednesday, Friday schedule, or Tuesday, Thursday, Saturday schedule.
| Exercise | Sets | Reps |
|---|---|---|
| Squat | 3 | 10-15 |
| Stiff Leg Deadlift | 3 | 10-15 |
| Seated Calf Raise | 2 | 15-20 |
| Barbell Bench Press | 3 | 10-15 |
| Barbell Rows | 3 | 10-15 |
| Shoulder Press | 2 | 8-12 |
| Standing Alternating Dumbbell Curl | 2 | 8-12 |
| Tricep Pushdown (Using EZ or cambered bar) | 2 | 8-12 |
Full Body Workout Routine Warm-Up (5-10 minutes)
Start with a light warm-up to prepare your body for exercise:
- Jumping Jacks – 1 minute
- Arm Circles – 30 seconds forward, 30 seconds backward
- Bodyweight Squats – 1 minute
- Leg Swings – 30 seconds per leg
- Hip Circles – 30 seconds
Full Body Workout Routine (3 sets of each exercise)
- Squats (Bodyweight or Dumbbell)
- How to do it: Stand with your feet shoulder-width apart, toes pointing slightly outward. Lower your hips back and down as if sitting in a chair. Keep your chest up, knees behind toes, and go as low as you can comfortably. Push through your heels to return to standing.
- Reps: 10-12
- Push-Ups (Modified or Regular)
- How to do it: Start in a plank position with hands slightly wider than shoulder-width apart. Lower your body until your chest nearly touches the floor, keeping your elbows at a 45-degree angle. Push back up to the starting position.
- Reps: 8-12 (Use knees on the ground for an easier variation)
- Bent-Over Dumbbell Rows (or Bodyweight Rows)
- How to do it: Stand with feet hip-width apart, holding dumbbells in each hand, or use a barbell. Hinge at the hips, keeping your back straight, and pull the weights toward your torso, squeezing your shoulder blades together at the top.
- Reps: 10-12
- Plank (Core Stability)
- How to do it: Start in a forearm plank position (or on hands if more advanced), ensuring your body forms a straight line from head to heels. Keep your core engaged, avoid letting your hips sag.
- Hold for: 20-30 seconds
- Glute Bridges
- How to do it: Lie on your back with knees bent and feet flat on the floor, hip-width apart. Push through your heels, squeeze your glutes, and raise your hips until your body forms a straight line from your shoulders to your knees. Slowly lower back down.
- Reps: 12-15
- Dumbbell Shoulder Press
- How to do it: Hold a dumbbell in each hand at shoulder height, palms facing forward. Press the weights overhead until your arms are fully extended. Lower back to the starting position with control.
- Reps: 10-12
- Lunges (Bodyweight or Dumbbell)
- How to do it: Stand tall, step forward with one leg, lowering your hips until both knees are bent at 90-degree angles. Push through the front heel to return to the starting position.
- Reps: 8-10 per leg
- Russian Twists (Core)
- How to do it: Sit on the floor with knees bent and feet flat. Lean back slightly and hold a weight (optional) with both hands. Rotate your torso to the right, then to the left, tapping the floor beside you each time.
- Reps: 12-16 (each side)
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Full Body Workout Routine Cool Down (5-10 minutes)
Finish with a gentle cool-down to relax your muscles and improve flexibility:
- Standing Hamstring Stretch – 30 seconds per leg
- Chest Stretch – 30 seconds
- Hip Flexor Stretch – 30 seconds per leg
- Cat-Cow Stretch – 1 minute
- Child’s Pose – 1 minute
Tips for Beginners:
- Rest between Sets: Rest 30-60 seconds between each set.
- Progress Gradually: Start with lower reps or lighter weights and progress as you get stronger.
- Form First: Prioritize proper form to prevent injury. Use a mirror or have someone check your form if possible.
- Hydrate: Drink water before, during, and after your workout.
This routine is designed to build a solid foundation for strength and fitness. As you progress, you can increase the intensity by adding more sets, reps, or weight.