A full-body workout targets every major muscle group in a single session. The U.S. Department of Health and Human Services (HHS) and the Centers for Disease Control and Prevention (CDC) both recommend that adults do muscle-strengthening activities for all major muscle groups at least two days a week. This approach helps build balanced strength, supports bone health, and makes everyday tasks easier.
What the guidelines say about full-body strength training
According to the Physical Activity Guidelines for Americans, adults should do muscle-strengthening activities of moderate or greater intensity that involve all major muscle groups on 2 or more days a week. The major muscle groups are the legs, hips, back, chest, abdomen, shoulders, and arms. The guidelines note that no specific amount of time is recommended for muscle strengthening, but exercises should be performed to the point at which it would be difficult to do another repetition. When using resistance training, one set of 8 to 12 repetitions of each exercise is effective, although 2 or 3 sets may be more effective.
The CDC echoes this advice, listing the same muscle groups and recommending at least 2 days of muscle-strengthening activity each week, alongside aerobic activity. The HHS also describes the talk test: during moderate-intensity activity you can talk but not sing; during vigorous activity you cannot say more than a few words without pausing for a breath. This simple check can help you gauge your effort during a full-body workout.
Movement patterns for a total-body workout
The American Council on Exercise (ACE) outlines five primary movement patterns that form the foundation of a total-body workout: bend and lift (squat), single leg (lunge), push, pull, and rotate. ACE suggests that beginners start with these five movements as both a warm-up and the main workout, depending on their current fitness level. The first set of exercises includes a squat, a lunge, a push-up, a pulling movement such as scapular retraction, and a chopping motion without a medicine ball.
Once a person can complete two sets of 10 to 12 repetitions of these movements, ACE recommends progressing to a second set of exercises: a sumo rotational squat, a glute activation lunge, a push-up with a single leg raise, a TRX back row, and stability ball twists. For the main workout, ACE advises performing two to three sets of eight to 12 repetitions to build strength before adding extra load with dumbbells, bands, or kettlebells. This approach ensures that all major muscle groups are engaged through functional movement patterns. For more on how these patterns build balanced strength, see our strength training resources.
Exercises that target every major muscle group
ACE’s Strength Training 101 fact sheet provides a list of exercises that work all the major muscle groups. The exercises include the leg press for the quadriceps and gluteals, the leg curl for the hamstrings, the chest press for the pectorals, the lat pull down for the latissimus dorsi, the lateral raise for the deltoids, the triceps press for the triceps, the biceps curl for the biceps, the curl-up for the abdominals, and the back extension for the erector spinae. This selection covers the legs, hips, back, chest, shoulders, arms, and abdomen.
ACE notes that one set of 8 to 12 repetitions, working the muscle to the point of fatigue, is usually sufficient. It also recommends exercising each muscle group at least two times per week, with a minimum of two days of rest between workouts. Varying your program by using both machines and free weights can reduce boredom and provide subtle differences that enhance progress. Giving muscles adequate recovery time is essential; learn more in our recovery guide.
Building a sustainable full-body routine
The Growing Stronger program, developed by the CDC and Tufts University, emphasizes that strength training is not just about sets and reps—it’s about making a lasting change. The program suggests moving through stages of change: contemplation (thinking about goals), preparation (buying equipment and scheduling sessions), action (starting the exercises two or three times a week), and maintenance (making it a way of life). It encourages setting personal goals, visualizing success, and celebrating achievements to stay motivated.
The program also highlights that strength training can reduce pain and stiffness from arthritis, improve glycemic control in diabetes, build bone density in osteoporosis, lower cardiovascular risk, aid weight control, and strengthen back and abdominal muscles to reduce stress on the spine. It can also reduce depression, boost self-confidence, and improve sleep. Before starting, the program advises talking to a health care provider if you have any health concerns. No matter your age, you can benefit: people have successfully started strength training in their 70s, 80s, and even 90s.
A simple checklist to get started
Use this checklist to begin your full-body training safely and effectively. First, check with your health care provider if you have a chronic condition, an injury, or any symptoms that worry you. Second, set a clear goal—such as being able to carry groceries more easily or completing a hike. Third, choose exercises that cover all major muscle groups: legs, hips, back, chest, abdomen, shoulders, and arms. Fourth, start with bodyweight or light resistance and focus on controlled movements. Fifth, schedule at least two sessions per week, leaving at least two days of rest between workouts for the same muscle groups. Sixth, gradually increase the resistance or number of repetitions as you get stronger. Seventh, keep a simple log of your workouts to track progress.
For more detailed plans, visit our Full-Body Training category, browse the Workout Plans section, or follow the Beginner Workout Plan for a weekly schedule built from these guidelines.
Frequently asked questions
How many days a week should I do a full-body strength workout?
Both the HHS and CDC recommend muscle-strengthening activities for all major muscle groups on 2 or more days a week. ACE advises a minimum of two days of rest between workouts that target the same muscle groups, so many people find that two or three full-body sessions per week work well.
Can beginners do full-body workouts?
Yes. ACE’s total-body workout for beginners uses simple movement patterns like squats, lunges, push-ups, pulls, and rotations that can be done with body weight alone. The Growing Stronger program also shows that people of all ages and fitness levels can start strength training safely by beginning with light effort and progressing gradually.
Do I need special equipment for a full-body workout?
Not necessarily. Bodyweight exercises such as squats, lunges, and push-ups can effectively work all major muscle groups. As you get stronger, you can add resistance with dumbbells, resistance bands, or kettlebells. ACE notes that a combination of machines and free weights can add variety, but you can start with what you have at home or in a gym.
