man doing squats at the gym


Full body training has this connotation that it is just for beginners, and that can’t be further from the truth.

Full body training is for everyone while seeing results. It just depends on the individual and their goals and lifestyle.

I will say that full body training is perfect for a beginner because it will give the minimum effective dose to get results. For a beginner, the goal is to not overwhelm them with too many new things, so full body workout 1-2x/week is perfect for them.

What about those who has been training for a while?

Great question and I will use myself as an example here. I have been training for 15 years, most of that time was a split style of training. Mondays was chest, Tuesdays was back, etc.

When I changed to full body training, I was skeptical. I didn’t think it was enough to see results, but I had to try it because it was new and foreign to me.

What I didn’t expect was that I was going to see the most muscle gains and strength gains. My deadlift jumped 100lbs in that year. I was moving better with less aches to my problem shoulder.

I did this with less time in the gym.

I was sold and after having kids, I was sold all over again on the benefits of full body training.


When I had my first child, I was still doing school for my master’s degree and working, so I was a busy new dad.

Using a full body program helped me with my training plan and kept me consistent. I was training 3 days per week for an hour each. Before, I was in the gym 5-6 days a week an hour each. I could not maintain that amount of time in the gym, I was too busy for that and felt guilty not being with my family and helping with a newborn.

That was a big push for me to try full body training.


Less time in the gym and my body saw more frequency of the same movements. This allowed me to progress more because I was practicing the movements more. With a split training style, I was doing the movements for each muscle group once per week.

If you are one who is busy with life and can’t see yourself going to the gym because of time, then this is for you.

Starting off you only need 1 day a week with a full body workout. With your full body training, it’s very flexible on your lifestyle. Life happens and thing get in the way so knowing that your gym time can easily be moved to a day less hectic is reassuring.

The gym and your training should complement your lifestyle, not overtake it and cause anxiety for missing it. I like that about full body workouts, some days my kids want more attention so I can easily move a workout to another day, guilt free.


Great question and I promise it is not overwhelming and will not take 2+hours to complete. When done right, it can take 60 minutes, including a warmup.

Here is a template for you to use to create your own full body workout.

10–15-minute mobility workout

A1. Core Stability – 3 sets of :30

A2. Power Exercise -3 sets of 5 reps

Rest 90 seconds and repeat.

B1. Squat Movement 3 sets of 8 reps

B2. Upper Body Pull Movement 3 sets of 8 reps

Rest 90 seconds and repeat

C1. Single Leg Hip Hinge Movement 3 sets of 8 reps

C2. Upper Body Push Movement 3 sets of 8 reps

Rest 90 seconds and repeat

Use this template to help you get started. If you don’t want to think about what exercises to plug in, I do have a workout written out already. If interested, just join my monthly newsletter and you will get an immediate email with a workout for you to use.

You can join here. If you have any questions, please reach out at

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