By Colin FosterUpdated November 2026
A full body low impact workout with weights lets you train every major muscle group without jumping, running or pounding your joints. You will learn which moves to use, how many sets and reps to aim for, and how to add load over time so the program keeps working. The plan below takes about 30 to 40 minutes, three times a week.
Choose Low Impact Moves That Still Load Your Muscles
Low impact does not mean easy. It means at least one foot stays on the floor or the body stays supported during each rep, so there is no hard landing. Pick one movement for each main pattern, and use weights to create the challenge.
Shopping for one? See our guide: Low Impact Full Body Workout Machine: 6 Best Picks Compared (2026).
- Squat pattern: goblet squat or dumbbell box squat
- Hinge pattern: Romanian deadlift or dumbbell good morning
- Push pattern: dumbbell floor press or incline push-up
- Pull pattern: single-arm dumbbell row or band pull-apart
- Lunge or step pattern: reverse lunge or step-up
- Core pattern: dead bug or weighted plank
For a deeper look at how these fit together, see Full Body Dumbbell Workout Low Impact: 4 Best Picks for Home (2026) and Low Impact Full Body Workout: A Step-by-Step Plan for Beginners.
Set Up Your Weekly Structure and Sets
Train three non-consecutive days per week, such as Monday, Wednesday and Friday. Each session uses the same six exercises, which makes progress easy to track. A related read: Low-Impact Treadmill Workouts: Walking Options.
- Warm up for 5 minutes with marching, arm circles and two light sets of your first exercise.
- Perform 3 sets of 8 to 12 reps for each exercise.
- Rest 60 to 90 seconds between sets.
- Finish with 5 minutes of easy walking and stretching.
Choose a weight where the last two reps feel hard but your form stays clean. If you cannot reach 8 reps on the first set, the weight is too heavy.
Apply Progressive Overload Week by Week
Your body adapts quickly, so the workout must change over time. Use a simple double progression: first increase reps within the 8 to 12 range, then increase the weight once you hit 12 reps on all three sets.
| Week | Target reps | Action |
|---|---|---|
| 1 to 2 | 8 to 10 | Learn the form and find a challenging weight |
| 3 to 4 | 10 to 12 | Add reps until all sets reach 12 |
| 5 | 8 to 10 | Increase weight, drop reps back to 8 |
| 6 onward | Repeat cycle | Keep stepping up load as you can |
If you are new to resistance training, Beginner 3 Day Full Body Workout Routine: A Step-by-Step Plan offers a slightly different weekly layout you can compare.
Plan Your Recovery and Form Checks
Low impact workouts are gentler on joints, but muscles still need rest. Allow at least one full day between sessions. Film one set of each exercise from the side once a month to check your alignment, especially in squats and hinges. Stop any move that causes sharp joint pain. Anyone with an existing injury or medical condition should check with a doctor or physical therapist before starting.
Common Mistakes
- Using weights that are too light, so reps never feel challenging
- Rounding the lower back during hinges and deadlifts
- Skipping the warm-up and jumping straight to heavy sets
- Adding weight every session instead of following the rep range
- Training through joint pain instead of changing the exercise
Recommended Gear
An adjustable set of dumbbells lets you progress without buying new weights at every step. Look for a set that adds load in small increments so the double progression plan above stays practical.
A sturdy exercise mat cushions the floor for floor presses, dead bugs and planks. It also helps keep your back comfortable during core work.
A resistance band set is useful for warm-ups and for band pull-aparts when you want a lighter pulling option on recovery days.
FAQ
How often should I do a full body low impact workout with weights?
Three sessions per week with at least one rest day between them works well for most beginners and intermediate lifters. Spacing the days out gives your muscles time to recover and grow.
Can I build muscle with low impact training?
Yes, as long as you train close to muscle failure within the 8 to 12 rep range and keep adding load over time. Impact is not the driver of muscle growth; progressive resistance is.
What if a movement hurts my knees or back?
Swap it for a variation that reduces the range of motion or load on that joint, such as a box squat instead of a lunge. If pain persists, speak with a physical therapist or doctor before continuing.
Conclusion
A full body low impact workout with weights covers every major movement pattern without the stress of jumping or running. Follow the six-exercise structure, use double progression, and track your reps each week. Consistency over several months will produce clear strength and muscle gains.
Related reading
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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.
