Full-Body Strength Training: Exercises to Sculpt a Lean Physique
The road to achieving a lean physique is seldom without bumps. Though maintaining a toned body year-round is possible, we are humans, after all. It’s perfectly normal to indulge in your favorite foods and lose sight of calories and exercise routines every once in a while. However, that doesn’t mean you won’t be able to return to your tip-top shape eventually.
How full-body workout can help your physique?
A full-body workout for sculpting your physique can help you accomplish this through concentrated movements that will create lean and long muscles. In the following sections, we’ll cover all the tips and tricks you need to know to get that dream body.
Benefits of a Full-Body Workout
Tell us, how many times have you planned a routine where you’d be targeting different body parts every day and then failed to follow through with it? Regardless of how well thought out your plan was, life is unpredictable, and there’s no guarantee you’ll be able to see it through every time. This is where full-body exercises come in.
Strength coaches have emphasized the importance of these training sessions, claiming that this type of workout will provide results for 90% of people. Namely, these exercise routines have numerous benefits, starting from increasing strength and flexibility to helping you burn more calories. Even if you only have half an hour to spare, you can focus on multi-joint movements that work your whole body.
Best Exercises for a Full-Body Workout
Speaking of movements, some are more effective than others if you want to target every part of your body. Here’s an overview of the best exercises for a total body workout:
- Squats: There’s a reason why fitness trainers have labeled squats as the “king of all exercise.” You’ll need to possess functional strength, enough mobility, and good stability to do them right. They’re actually harder to do than it seems, but once you master them, they’ll make for an excellent full-body workout.
- Lunges: This exercise targets similar muscles as squats, with an added element of balance. Those with back issues will find them much easier to perform than squats but will still reap the same benefits.
- Deadlifts: The basic idea behind a deadlift is pretty self-explanatory — you need to pick up something heavy. Its superiority lies behind the fact that it stimulates more muscles than any other movement. Keep in mind that you need to learn to perform them properly; otherwise, they can do more harm than good.
- Pull-ups: This exercise is a must whether you’re a tenacious bodybuilder or someone who sits behind a desk for hours. Pull-ups focus on relative strength — that is, the ability to pull up your own weight. They might be hard to do, but they’ll help you build strength and muscle at the same time.
- Push-ups: With pushing exercises, you’ll be working out your triceps, chest, and shoulder muscles. As with any type of training, balance is key, so make sure you incorporate other workouts, as well.
- Rows: Rowing will help strengthen your arm muscles and increase cardiovascular endurance. As you get used to it and work on your core, you’ll be able to perform it more easily eventually.
- Planks: Another essential you can’t miss is the plank. It’s a very effective exercise for your core — the link holding your upper and lower body together. Not only will planks help build your inner strength, but they’ll also be beneficial for your posture (essential for those with sedentary lifestyles).
- Burpees: These are pretty easy to change up and add other elements to (such as dumbbells) if you want to increase their difficulty. Plus, the push-ups and jumps you’ll be doing are the epitome of a full-body exercise.
How to Include Full-Body Exercises Into Your Workout Routine
Let’s face it, the majority of us lack time to hit the gym every day of the week. So how does one get the most out of their full-body stretch and exercise routine? 3-day total body workouts are the most optimal way to achieve your goals. They are time-efficient and effective at the same time.
Most trainers split their routine, but the average person who is short on time won’t find this practical. Instead, the 3-day regimen will help you target all of your muscles, and you’ll have a day to rest between the sessions. Switching up exercises will help you avoid hypertrophy down the road.
Now, if you’re wondering how long a typical workout season lasts, there is no one-size-fits-all answer. It all depends on your strength, so don’t overwork yourself right off the bat. Exercises will become easier the longer you do them.
How to Track Your Progress and Monitor Your Results
Obviously, you won’t see the results straight away, which can be frustrating. However, just because they’re not visible to the human eye doesn’t mean nothing is happening. If you’ve implemented some dietary changes and followed a workout routine, you are bound to see some results eventually. The best way to monitor them, both in the initial stage and down the road, is with a smart scale.
Scales have come a long way since their inception, so now we have the Eros Smart Body Scale, which allows you to follow 13 body metrics. These include body weight, body fat, BMI, BMR, metabolic age, and more. Also, the scale comes with an app you can sync with your Fitbit, Google Fit, or Apple Health for the most optimal results.
! small tip: you can easily start to track your goals by downloading EROS app and adding your metrics manually: AppStore, GooglePlay
Total body workouts are trainers’ favorites for a good reason. Once you’ve found a routine that works for you, stick to it and watch your body transform. You can always monitor your progress using one of INEVIFIT’s Smart Scales so you know what’s happening in your body at all times. As long as you persevere, you'll succeed!
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