5 Benefits of Full Body Workouts
Jaré and I have tried many different training styles over the years, from bodybuilding to bodyweight to barbell strength training, all of which have different splits and programming. They all have benefits and downsides, and I learned a lot from each one of them. What I’ve settled on these days for myself and my clients is functional strength training with full-body workouts, performed 3-4 times per week. Today, I’d like to share with you the benefits of full-body workouts and why they work so well for myself and my clients.
- Ensures that you train your body as a whole, rather than separate parts (ie. “biceps day”). This is more conducive to the activities we do in real life, like sports, running, hiking, lifting and carrying things, etc.
- You train every body part evenly and more frequently. So rather than having one “leg day” per week, you’re hitting legs several times per week. By training your whole body at once, you’re not neglecting any specific body part. This is so important for my busy clients, who sometimes miss workouts due to work and travel. So even if they missed 1 workout, they still trained their whole body one or two other times.
- Burns more calories! Since you’re training more muscle groups at once, your body is working harder during the session, and also afterward, in order to recover. Compare this to a workout of just back & biceps, where you’re isolating just 2 muscle groups. Thus, full body workouts will help you get leaner without a lot of extra cardio (as long as your diet is in check).
- You spend less time in the gym. My clients are shocked when I tell them I only train 3 days a week, sometimes 4 if I have the time. They believe me once they start seeing the results! Spending less time at the gym also means you have more time for other hobbies and activities you enjoy. This is key for having a balanced lifestyle and making sure you don’t get burnt out!
- More time for recovery. Working out tears your muscles down, and they rebuild and grow stronger on your days off. I trained 5-6 days a week for years, and by the end of the week, I was fatigued and half-assing my workouts. What’s the point? Now, with training 3-4 days a week, I look forward to every workout and I’m able to give it my all.
Now that we've talked about the benefits, don't you want to try it for yourself?
Good thing I put together this sample workout so you can see how I program things. Give it a shot and let us know what you think! See this workout in action on our Instagram.
Perform these movements in order, as supersets. Ex: 1A is followed by 1B, rest, repeat, then move on to set 2. Repeat each set 3x.
💥1. Heavy Explosive Movements (Power)
1A) Hang Power Clean
1B) Standing Cable Chop
💪2. Strength Lifts - 1
2A) Standing 1-Arm Landmine Press
2B) Dual Dumbbell Reverse Lunge
💪3. Strength Lifts - 2
3A) Ring Chin-Up
3B) Landmine Single-Leg Deadlifts
3C) Push-up with 1-Arm Reach
💪4) Isolation Exercises
4A) Standing Overhead Tricep Extension
4B) Bicep Curls (optional)
4C) Lateral Raises (optional)
🔥5) Conditioning (choose 1)
- Air Bike, 3-5 rounds, 15-25 kcal each
- Sled Push/Pull, 3-5 rounds, forward/back
- Treadmill, 5-8 rounds, 20 sec sprint / 40 sec power walk
If you like this style of training, keep a lookout for our next eBook that will have the full-on program. In the meantime, check out the Spideyfit At-Home Program, which is also full body training, and can be done at home or the gym.
In summary, full body workouts are effective, functional and are conducive to a balanced, healthy lifestyle. What style(s) of training have worked for you? What hasn't worked? Leave us a comment below to let us know your thoughts.