Colin FosterBy Colin Foster

Updated November 2026

A low impact full body workout trains every major muscle group while keeping at least one foot on the ground at all times. By the end of this guide, you will know how to structure a session, choose exercises that load your legs, back, chest and core without stressing your joints, and progress the program over several weeks. The plan below uses sets, reps, rest periods and a simple progression scheme you can print and follow.

What Makes a Workout Low Impact

Impact refers to the force that travels through your joints when your feet or hands strike a surface. Running, jumping jacks, burpees and box jumps all produce spikes of force several times your body weight. A low impact session replaces those movements with exercises where one foot stays planted, the body is supported, or the load moves slowly and under control. You can still work hard. Intensity comes from load, time under tension, and how close each set gets to failure, not from bouncing.

Shopping for one? See our guide: Low Impact Full Body Workout Machine: 6 Best Picks Compared (2026).

Low impact training suits people returning from injury, those with joint sensitivity, older adults, and anyone who wants to train most days of the week without accumulating soreness. Be aware that “low impact” does not mean “no risk.” Poor form, excessive load and ignoring pain still cause injuries. If you have a diagnosed joint condition, a recent surgery or a heart concern, talk with a physician or physical therapist before starting.

Equipment You Need

  1. A pair of adjustable dumbbells or a set of fixed weights in at least two loads (for example, 10 and 20 pounds).
  2. A sturdy chair or bench about knee height for step-ups and split squats.
  3. A resistance band with moderate tension for pulling and pressing work.
  4. A yoga mat or padded floor surface for floor-based core work.
  5. A stopwatch or phone timer to track rest intervals.

How to Build a Low Impact Full Body Session

A balanced session covers five movement patterns: squat or knee-dominant, hinge or hip-dominant, horizontal push, horizontal pull, and core stability. Each session should include one exercise from most of these patterns. Two to three full body sessions per week, with a rest day between them, is enough for most beginners and intermediates.

Step 1: Warm Up for 5 to 8 Minutes

Start with marching in place for two minutes, arm circles, hip circles, leg swings and a few bodyweight squats to a box. Move through each motion slowly. The goal is to raise your heart rate gently and prepare the joints you are about to load.

Step 2: Choose Your Exercises

Pick one exercise per pattern. The table below lists low impact options that work well for most people.

Movement Pattern Low Impact Exercise Primary Muscles
Squat (knee dominant) Goblet squat to a box Quads, glutes
Hinge (hip dominant) Dumbbell Romanian deadlift Hamstrings, glutes, lower back
Horizontal push Incline dumbbell press or floor press Chest, triceps
Horizontal pull One-arm dumbbell row Lats, rhomboids, biceps
Core stability Dead bug Deep abdominals, obliques
Single leg Reverse lunge or split squat Quads, glutes, balance

Step 3: Set Sets, Reps and Rest

For beginners, aim for 2 to 3 sets of 8 to 12 reps per exercise. Stop each set when you could do about two more clean reps. Rest 60 to 90 seconds between sets for most exercises and 90 seconds for the hinge and single-leg movements. Keep the tempo controlled: about two seconds down, one second pause, one second up.

Step 4: Cool Down and Stretch

Finish with 5 minutes of easy walking and gentle stretches for the hip flexors, hamstrings, chest and upper back. Hold each stretch for 20 to 30 seconds.

Sample Beginner Workout (Print This)

Complete the following circuit on Monday, Wednesday and Friday. Perform each exercise in order, resting between sets as described above.

  1. Goblet squat to box: 3 sets of 10 reps
  2. Dumbbell Romanian deadlift: 3 sets of 10 reps
  3. Incline dumbbell press: 3 sets of 10 reps
  4. One-arm dumbbell row: 3 sets of 10 reps per side
  5. Reverse lunge (hold a wall for balance): 2 sets of 8 reps per side
  6. Dead bug: 2 sets of 8 reps per side

Total time is usually 35 to 45 minutes including rest. If you want a shorter option, you can cut one set from each exercise and still get a productive session.

How to Progress Over Time

Progression means gradually asking more of your body. Use one of these methods each week, not all of them at once:

  • Add reps: Move from 10 to 12 reps with the same weight, then increase the weight once you hit the top of the range for all sets.
  • Add load: Increase dumbbell weight by 2.5 to 5 pounds for upper body and 5 to 10 pounds for lower body.
  • Slow the tempo: Lengthen the lowering phase to three or four seconds.
  • Reduce rest: Cut rest by 10 to 15 seconds once sets feel manageable.
  • Add a set: Move from 2 to 3 sets or from 3 to 4 sets when recovery allows.

A simple rule: when you can complete all prescribed sets and reps with good form for two sessions in a row, increase the challenge at the next session.

Common Mistakes

  • Rushing the reps. Momentum does the work and the joints take the load. Slow every rep down.
  • Letting the knees cave inward during squats and lunges. Push the knees out in line with your toes.
  • Rounding the lower back on hinge movements. Keep a neutral spine and hinge from the hips.
  • Going too heavy too soon. Start with a weight that leaves two reps in reserve.
  • Skipping the warm-up. Even low impact work needs joint preparation.
  • Ignoring pain. Mild muscle fatigue is expected. Sharp or joint pain means stop, adjust, and seek advice if it persists.

Tips for Staying Consistent

  • Schedule sessions as you would any appointment and keep the same days each week.
  • Log your weights and reps in a notebook or app so progression is visible.
  • Pair training with adequate protein and sleep. Recovery is where adaptation happens.
  • If you are new to training, try a few sessions with a qualified trainer to check your form.

A set of adjustable dumbbells lets you progress smoothly as you get stronger without buying multiple pairs. View on Amazon

A sturdy plyometric-free step or sturdy box lets you control range of motion on step-ups and goblet squats. View on Amazon

Resistance bands add pulling and pressing options when you are traveling or working out in a small space. View on Amazon

A thick exercise mat cushions the floor for dead bugs, floor presses and core work. View on Amazon

FAQ

Can a low impact full body workout build muscle?

Yes. Muscle growth depends mainly on progressive overload, adequate effort and recovery, not on impact. Bodyweight and dumbbell exercises performed close to fatigue can build muscle in beginners and intermediates.

How often should I do a low impact full body workout?

Two to three sessions per week is a good starting point, with at least one rest day between sessions.

Is low impact training enough for weight loss?

It can contribute to weight loss, especially when combined with a calorie-controlled diet. Adding brisk walking or cycling on non-training days raises daily energy expenditure without much joint stress.

What if I cannot do a reverse lunge yet?

Use a split squat with your hand on a wall or chair for balance, or perform step-ups onto a low box instead.

Do I need weights to start?

No. You can begin with bodyweight squats to a chair, glute bridges, wall push-ups and dead bugs, then add resistance as you get stronger.

How long before I notice results?

Many beginners notice improved strength within three to four weeks and visible changes in muscle tone within eight to twelve weeks, provided they train consistently and eat enough protein.

Should I see a professional before starting?

If you have joint problems, cardiovascular conditions, osteoporosis, pregnancy complications or recent injuries, consult a doctor or licensed physical therapist first.

Conclusion

A low impact full body workout gives you a complete training stimulus without repeated jumping or pounding. Build each session around one exercise per movement pattern, control your tempo, and progress by adding reps, load or sets once your current weights feel manageable. Consistency over several weeks will matter far more than any single hard session.

Ready to choose one?

Colin Foster

About Colin Foster

Colin Foster is part of our editorial team and reviews and edits our workout programs & splits guides, checking product details against manufacturer specifications and owner feedback.