How many exercises should there be throughout the body?

When it comes to full-body workouts, more isn’t always better. A well-structured session doesn’t need to include a dozen exercises to be effective. The key lies in intelligent programming—selecting exercises that effectively target all major muscle groups with the right volume, intensity, and rest.

So, how many exercises should you include in a full-body workout?

The short answer: 4 to 10 exercises per session is optimal for most people, depending on your fitness goals, experience level, and available time.

Let’s delve into the science and practical considerations behind this range.

Factors That Determine Exercise Count

1. Training Experience Level

Beginners often see significant progress with just 4-5 compound movements, while advanced athletes may need more variations and exercise volume to continue progressing.

2. Available Time

• 30 minutes? Stick to 4-5 movements with minimal rest (e.g., circuits).
• 60+ minutes? You can include more sets, work pace, and isolation movements.

3. Training Goal

Structure of an Effective Full-Body Workout

Here’s a simple template for organizing 5-7 exercises into a full-body session that effectively targets all major muscle groups:

A well-rounded full-body workout prioritizes compound movements that engage multiple joints and muscle groups simultaneously.

Frequency and Volume Guidelines

According to the American College of Sports Medicine (ACSM):

• Train each major muscle group 2-3 times per week.
• Perform 2-4 sets per muscle group, focusing on 8-12 repetitions per set (for strength and hypertrophy).
• Rest 1-2 minutes between sets for moderate intensity.

For most goals, a full-body workout 3 times per week (e.g., Monday, Wednesday, Friday) using 5-6 compound exercises per session is ideal.

Sample Full-Body Workout Structures

General Fitness (20-30 Minutes)

1. Squat – 2-3 sets x 8-10
2. Bench Press – 2-3 sets x 8-10
3. Barbell Row – 2-3 sets x 8-10
4. Romanian Deadlift – 2-3 sets x 8-10
5. Overhead Press – 2-3 sets x 8-10
6. Plank – 2-3 sets x 45 seconds

Beginner Full-Body Strength Training

Hypertrophy (Advanced)

1. Barbell Squat – 3 sets x 8-10
2. Leg Press – 2 sets x 8-12
3. Overhead Press – 3 sets x 8-10
4. Lateral Dumbbell Raise – 2 sets x 8-12
5. Bench Press – 2-3 sets x 8-10
6. Chest Fly – 2 sets x 8-12
7. Barbell Row – 3 sets x 8-12
8. Bench Dips – 2-3 sets x 8-10
9. Bicep Curl – 2-3 sets x 8-10
10. Plank – 2-3 sets x 60 seconds

What the Research Says

• Compound exercises produce greater hormonal and neuromuscular stimuli than isolation exercises (Schoenfeld, 2010).
• Full-body routines performed 3 times per week can be as effective as body part splits for muscle growth (Schoenfeld et al., 2016).
• Training volume (sets × reps × load) is a key driver of muscle hypertrophy and strength development (Krieger, 2010).

Final Recommendations

• Focus on 4-10 exercises per full-body session, depending on your goals and experience.
• Prioritize compound lifts, then add isolation or mobility work as needed.
• Focus on form, progressive overload, and recovery rather than quantity.

Quality over quantity in the long run. Don’t overcomplicate it—master a few basic movements and build from there.

References

1. Schoenfeld, B. J. (2010). Mechanisms of muscle hypertrophy and their application to resistance training. Journal of Strength and Conditioning Research, 24(10), 2857–2872.
2. Krieger, J. W. (2010). Single vs. multiple sets of resistance training for muscle hypertrophy: A meta-analysis. Journal of Strength and Conditioning Research, 24(4), 1150–1159.
3. Schoenfeld, B. J., et al. (2016). Effects of different resistance training frequencies on muscle adaptations in well-trained men. Journal of Strength and Conditioning Research, 30(7), 1809–1816.
4. American College of Sports Medicine. (2021). ACSM’s Guidelines for Exercise Testing and Prescription. 11th Edition.