Full body weight training routines are comprised of resistance based exercises that are designed to target each of the primary muscle groups of the body. In addition, for individuals that are just beginning a weight training routine, you will typically want to exercise each primary muscle group between one to three times per week, depending on the type of routine you are performing.
There are several types of weight training routines that can be performed on a regular basis. One of the first steps in determining which type of weight training routines to perform is to define your personal fitness goals and the number of days, and time each day, that you intend to dedicate to your weight training program.
For example, your personal fitness goals may include toning and sculpting your muscles to create a fit look. In addition, you may determine that you can regularly dedicate one hour per day, three days per week to your weight training routine. In this case, performing a weight training routine that works all major muscle groups each workout may be ideal. In this example, weight training on Monday, Wednesday, and Friday, or Tuesday, Thursday, and Saturday would be appropriate and allow each muscle a day of recovery before the next workout.
For other individuals, they may want to weight train more often and perform three to five exercises (8 to 15 total sets) per muscle group. In this case, exercising two to three major muscle groups per workout is preferred. For example, an individual may determine that they are going to weight train six days per week, one hour per workout. Under this scenario, an individual may exercise their chest, biceps, and back on Monday, their deltoids, trapezius, and triceps on Tuesday, and their quadriceps, gluteals, hamstrings, and abdominals on Wednesday. Once complete, they may repeat their workout routine beginning on Thursday or rest on Thursday and repeat their workout routine beginning on Friday.
As is evident, there are several approaches to defining your weight training routine and as stated earlier, ultimately depends on your personal fitness goals and the time that you have to commit your your weight training workout routine.
In addition, it is important to understand that while weight training is an excellent form of exercise that provides a large number of health benefits, any form of resistance training can place a high level of stress on the various joints of the body. For this reason, it is important to always use caution when weight training. In addition, as you progress in your weight training efforts you will want to ensure that you learn to “listen to your body”. In other words, if is important to know the difference between “good pain” and “bad pain” and when to take time off to allow the body to repair and heal itself.
The full body weight training routines listed below are divided into two categories: beginner and intermediate/advanced. It is important to understand your current level of fitness, your overall understanding of weight training, and the correct form required when performing each exercise. Once you have determined the answers to the above criteria, coupled with your personal fitness goals, you will be ready to choose a weight training routine that is appropriate for your current level of understanding and will meet your health and fitness goals as well.
Designed for individuals with a general understanding of the human body and are physically capable of weight training. No specific strength training experience is required.
Intermediate & Advanced Routines
Designed for individuals with a solid understanding of the various weight training techniques, weight train 4-6 days/week, and have 1 year or more of experience.