If you’re just starting out in strength training, one of the first—and most confusing—decisions you'll face is how to organize your workouts. A quick scroll through social media or fitness forums might leave you thinking you need a “leg day,” a “back and biceps day,” or even a “shoulders and abs day.” But here’s the truth:



If you’re a beginner, full body workouts are hands down the smartest, most effective place to start.



This article will explain why full body training wins out for beginners and break down the three key reasons it sets you up for faster progress, better recovery, and real-world strength that matters.







What’s the Difference Between Full Body and Split Workouts?



Let’s start by defining the two primary approaches:



Full Body Workouts



A full body workout targets all major muscle groups—legs, glutes, back, chest, shoulders, arms, and core—in a single session. These sessions are typically done 2–3 times per week, allowing plenty of time for rest and recovery. For new lifters, two sessions per week is a perfect place to start – watch this video on the topic. A third can be added once consistency is built.



The cornerstone of full body training is compound lifts—movements that work multiple muscle groups at once. Think squats, push-ups, deadlifts, overhead presses, rows, and lunges.



These exercises are incredibly efficient. Take the deadlift, for example: you’re working your legs, glutes, back, core, and arms all in one move. The squat is another powerhouse move, activating quads, hamstrings, calves, glutes, and your core for stability.



And here’s some good news: you don’t need equipment to get started. Bodyweight squats, lunges, and push-ups are perfectly fine for beginners and still hit multiple muscle groups in every rep. Check out this video to learn how to start getting fit in 10 minutes, if you're a beginner.



Split Routines



Split routines divide your training by muscle groups. A classic example: chest and triceps on Monday, legs on Tuesday, back and biceps on Wednesday, and so on. This style is popular among bodybuilders and more advanced lifters focused on muscle hypertrophy.



While effective for experienced trainees, split routines are not ideal for beginners—and here’s why.







Reason 1: You Will Still Make Progress, Even If You Have to Miss a Workout



Let’s face it—life happens. Schedules change. You or kids get sick. You miss a workout here and there.



With a split routine, missing “leg day” could mean your lower body gets skipped for an entire week. Miss “back day”? Now you didn't train those muscles at all.



And let’s be honest: most people don’t circle back to make up a missed day. Instead, they move on to what they like best.



The result? Unbalanced training, slower progress, and the potential for muscle imbalances.



But full body workouts avoid this issue. Since you're hitting every major muscle group in each session, even if you miss a day, your overall progress stays on track. No body part gets left behind, and your results stay balanced.



Note — This is not an encouragement to skip workouts! You still need to be very consistent to see results, but realistically, life does change plans sometimes, and that means full body workouts will be more ...