Full-Body Strength Workout That Helps You Build All Your Major Muscles

A full-body strength workout is essential for anyone who wants to build a solid physique. You'll burn more calories with this intense and tough workout routine than any other exercise. And you don't need to go overboard on the number of functional strength exercises to achieve your goal.

When it comes to building strength and muscle, the exercises you choose is critically important. Whether you're looking to get stronger or simply tone your body, there are some things you should keep in mind. For the best full-body workout for strength, you’re probably best off with big, basic compound movements, like squats and rows. It is designed to activate the largest muscles in your body, so you can use even heavier weights, which will make it easier to burn fat and give your body more muscle.


Why Body Strength Training Works

A strength training workout works because it is a combination of both resistance and cardiovascular exercise. It also improves the muscles in your body, which makes you stronger. You can even use strength training workout as a weight-loss strategy!

Body strength training is a proven way to build strength and improve performance. When it comes to lifting heavier weights, the more weight you can lift with good form will help increase your muscle size which in turn increases your overall strength.

Full-body exercises are important for getting stronger because they work all of the muscles that you need for each movement instead of just one or two isolated ones. These compound movements will give you a lot more bang per buck when it comes to building muscle mass and gaining overall power.

It's not just about physically working out. A strength training workout will help to boost the mental health of people who are using it, too.


Things to know - Body Workout Routine

Rest time. No weight!

The best muscle and strength full body workout is to do straight sets. You should rest for at least 2 minutes between each set of functional strength exercises. Doing so will keep your heart rate high and help you build more muscle mass than if you had gone through a circuit. Circuit training can be a good way to incorporate cardio into your routine, but it doesn't give you enough time to rest and recover between sets.


How many reps?

Speaking of rep ranges, if you want to keep your strength higher, you will be doing more weightlifting. If you want to improve your cardio endurance, you'll want to do higher repetitions in the cardio. You generally want to keep the reps low if you're working out for pure strength—say, if you're a powerlifter. You'll keep your reps at four or less. The full-body strength workout starts reps from six to eight. This may be a good choice for beginners looking to boost their upper body strength, but it might not be a good choice for those who’ve been working out for years.


Full body strength workout benefits - Bodyweight Workout

It's important to recognize that the three benefits of a strength training workout for your muscles: strength, hypertrophy (or muscle building), and endurance exist on a continuum. As you complete 15-plus repetitions in a circuit training session, you're working mainly to build your muscular endurance, but you’re also building some strength and muscle, too.

In this full-body strength workout, you can use just five exercises to build up muscles in your legs, back, arms, chest and core. It includes lots of squat, hinge, pushes, and pull exercises. These movements are the foundation of every major sport and will help you develop your strength, endurance, and flexibility. 

  • Lifting heavier weights can help you gain strength.
  • Full-body exercises are important for getting stronger.
  • Big, basic compound movements will give the most bang for your buck.
  • A strength training workout will help muscles not just physically but mentally.
  • A strength training workout will help with hypertrophy and endurance.
  • The exercises are super-efficient.
  • This body workout is good for all major muscle groups.


The Best Full-body Exercises. 40-minute full-body strength workout

When it comes to piecing together a body workout, or knowing what type of workouts to seek out, compound body exercises are likely the best option. The movements include deadlifts, kettlebell swings, thrusters and burpees as each one uses at least three different muscles that are involved. Here is a list of those exercises with coaching cues and expert tips.


1. Warmup - prepares your muscles for heavy sets

Warmup - Guru Muscle

Warm-up before each body workout is a practice that prepares the body for strenuous physical activity such as strength train. It can be done by performing low-intensity functional strength exercises that focus on the major muscle groups. The goal is to prepare the body for intense activity.

Before you start working out, it's always a good idea to do progressively heavier warm-up sets to get your body ready for the heavy work ahead. Usually, 1-3 sets of 10-20 reps are sufficient. It takes max. 5-10 min. This will help to prepare your body for an intense workout. It can be as simple as walking or jogging on the spot. Your ability to warm up properly before each session will help reduce the risk of injury.


2. Burpees

Burpees are the most effective abdominal exercise. They are also beneficial for increasing the stamina and endurance of the body. Do not try to do more than 18-20 of these. Start with smaller sets and gradually increase your sets to 18-20.

From a standing position, drop down into a squat. Instead of jumping back up, move into a plank position. Do a pushup, and then move back to a standing position. Do this exercise as many times as possible and rest between sets. Make sure that you start from the floor with your hands on the floor, then slowly raise yourself up. Try to touch your chest with your fingertips.


3. Barbell Bench Press For Your Chest - Incline Bench, Decline or Flat Bench

Sets 3 Reps 10, then Rest for 2 minutes

Bench Press - Guru Muscle

A bench press is a great body exercise for your chest, shoulders, and triceps. By perfecting the movement and becoming stronger, you'll be able to improve the health of all of these muscle groups. It should be included in your weekly body workout routines.

Lie down on the bench with your eyes under the bar. Grip the bar with a medium grip-width (thumbs around the bar!). With straight arms, lower the bar to your chest. Don't touch the floor. Press the bar up, and keep your butt on the bench. When you push the bar back up, breathe.


4. Deadlift - Entire Body Workout

Sets 3 Reps 8, then Rest for 2 minutes

Deadlift - Guru Muscle

The deadlift is one of the best functional strength exercises for total body strength, building muscle and will help you to improve your posture by focusing on the muscles on the back of your body. The wrong technique can injure your back, so the best way to execute the deadlift is to keep your back flat throughout the lift. When executed correctly, the deadlift will strengthen your back, as well as your calves, quadriceps, hamstrings, glutes, core and forearms.

Squat down and grasp a barbell with your hands roughly shoulder-width apart. Keeping your chest up, pull your shoulders back and look straight ahead, focus on lifting the bar up as high as you can. Lift to thigh level, pause, then return to the start position under control. Don't forget to squeeze your butt with our our Body Engineers collection:


5. Dumbbell Exercise - Shoulder Press

Sets 3 Reps 10, then Rest for 2 minutes

A full body strength workout with a pair of dumbbells is a great way to stretch your chest muscles, target your shoulders and arms, and also help increase your endurance.

Start from a seated position and hold a dumbbell in each hand. Raise the weights to shoulder height level, keeping your arms straight. Hold the weights over your head until your arms are completely extended. Pause in this position for a few seconds, and then slowly lower the weights back to your shoulders.


6. Barbell Back Squat - Advanced Fitness Level

Sets 3 Reps 8, then Rest for 2 minutes

Squats help tone and strengthen the entire body. Working out with this body exercise directly works your hips, hamstrings and glutes. You'll strengthen your core by using it to pull your body straight up and down without using your hands. Although amateur weightlifters typically focus on the upper body, they also tend to ignore the lower half. Don't do that!

Starting position - Stand with feet slightly wider than hip-width, toes turned out to the sides, arms straight and slightly at your side. Drive your hips back—bending at the knees and pushing your knees slightly open. Squat down so that your bottom is about two inches off the ground, keeping your chest up and shoulders back. Pause for a moment, and then slowly lower yourself down until your knees are bent to 90 degrees. Return to a standing position, lifting your knees off the ground. Remember when you perform a back squat make sure you keep your lower back and the core in the right position.


7. Cool Down

Cool down - Guru Muscle

Cooling down is a term used to describe the process of lowering your body temperature after you have heated it up, such as during exercise. After your workout, cool down for 5 to 10 minutes. This will allow your breathing and heart rate to transition into a resting state. You can either walk on the spot or do some gentle stretches. Get some fitness apparel from our store now and save 10% when you subscribe to our blog.



 1. Can you do full-body workouts every day?

Definitely, you can but it won’t provide that much benefit.

Most people don’t need to perform a full-body weight workout 7 days per week in order to achieve their fitness goals. Those who primarily do a full-body workout 2-4 times a week are generally preparing for a contest. However, if you’re looking to improve your physique and/or health, performing a full-body workout 2-4 times per week is plenty.


 2. How long does a full-body workout take?

It depends on the total amount of work being performed in the session. For most full-body workouts, you’ll need between 45-90 minutes to complete them.

Some people can get through a whole workout in less time if they are already very fit. However, if you’re not used to working out, or if your body is recovering from a recent injury, you may want to add some extra time for recovery.


 3. How about cardio during your rest days?

Yes! Cardio training is a great way to improve your overall health. It has many benefits like burning fat, improves blood flow, strengthens muscles, and increases stamina. However, cardio can be done only after 6-8 hours of sleep or rest and it must be followed by an adequate meal. You should take about 20-30 minutes of cardio training for each workout. 


If you're looking to build lean muscle mass, then performing HIIT on rest days doesn't make a lot of sense. You'll increase the number of calories you'll need to consume to build muscle mass, and you'll jeopardize your ability to recover in between workouts.


 4. Are full body workouts good for strength?

Yes, full-body exercises are not only appealing but an efficient way to lose weight and build muscle. A full-body workout that includes pushing own the body exercises with your hands and feet are most physically taxing and will exhaust the body quicker.


 5. How to do a Full-Body Strength training workout at home?

If you want to do a full-body strength workout at home, you need to have some sort of weight equipment and space for it in your house. You can use dumbbells, a barbell, kettlebells or weight plates. For example, to do a dumbbell workout you will need to select an exercise for each of your major muscle groups and then choose how many sets and reps of each exercise that you will do. You may even check our full body strength workout videos on the YouTube channel and get some tips and ideas on full-body strength workout for beginners.


 6. Why does strength training works?

A question that often comes up is "Why does strength training work?" The answer to this question lies in the fact that it works on all of your muscles at once. So, when you work out, you're not just working on your biceps or triceps. You work out the entire muscle group and this is what makes it so effective in terms of weight loss and building muscle.



By now you should know that strength training in your workout routine is an effective way to build muscle and lose weight. It's also a fun, convenient option for working out at home or on the go! Next week we describe how to do a bicep curl, build up your core muscles and the best part - abs.


Weekends are a time for rest!

It is important to understand the benefits of resting and giving your body a break. People who do not take weekends or rest days are more likely to get injured, suffer from burnout, and have a stronger chance of succumbing to disease. Rest days are necessary for the body and mind. Follow our Facebook group where we can recommend some bodyweight exercises to build strength such as dumbbell exercises, walking lunge with a resistance band or any other type of body workout. We are here to help you out with body workout routines.

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