Full Body Workout for Beginners | Simple Strength-Building Routine

A full body workout is the best way for beginners to build strength, improve mobility, and learn proper exercise technique. It trains all major muscle groups in one session, helping you build a strong foundation and progress faster.

Why Full Body Workouts Work

• Perfect for beginners

• Great for fat loss & strength

• Balanced muscle development

• Faster recovery

• Easy to follow (3 days/week)

Full Body Workout Routine for Beginners

1️⃣ Squats (Bodyweight or Dumbbells)

Muscles: Legs, glutes, coreReps: 12–15Benefits: Builds strong lower body and stability.

2️⃣ Push-Ups (Knees if needed)

Muscles: Chest, shoulders, tricepsReps: 8–12Benefits: Strengthens upper body and improves pushing strength.

3️⃣ Dumbbell Rows

Muscles: Back, bicepsReps: 10–12 per armBenefits: Balances posture and builds pulling power.

4️⃣ Dumbbell Shoulder Press

Muscles: Shoulders, tricepsReps: 10–12Benefits: Improves shoulder strength and upper-body stability.

5️⃣ Glute Bridges

Muscles: Glutes, hamstringsReps: 12–15Benefits: Strengthens glutes and lower back support.

6️⃣ Plank

Muscles: CoreTime: 20–30 secondsBenefits: Builds core stability and improves posture.

Weekly Training Plan

3 days per week:

• Monday

• Wednesday

• Friday

Rest days help with muscle recovery and growth.

Tips for Beginners

• Start with light weights or bodyweight

• Focus on form over weight

• Increase reps or weight gradually

• Stay consistent (minimum 4–6 weeks)