{"id":83774,"date":"2025-12-11T21:08:56","date_gmt":"2025-12-11T21:08:56","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=83774"},"modified":"2025-12-11T21:08:56","modified_gmt":"2025-12-11T21:08:56","slug":"great-full-body-workouts","status":"publish","type":"post","link":"https:\/\/stage.betterme.world\/articles\/great-full-body-workouts\/","title":{"rendered":"Great Full-Body Workouts: The Ultimate Guide for Beginners"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/stage.betterme.world\/articles\/great-full-body-workouts\/#What_Are_Great_Full-Body_Workouts\" >What Are Great Full-Body Workouts?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/stage.betterme.world\/articles\/great-full-body-workouts\/#Are_Full-Body_Workouts_Actually_Effective\" >Are Full-Body Workouts Actually Effective?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/stage.betterme.world\/articles\/great-full-body-workouts\/#What_Makes_Full-Body_Workouts_Good_for_Beginners\" >What Makes Full-Body Workouts Good for Beginners?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/stage.betterme.world\/articles\/great-full-body-workouts\/#What_Are_Some_Great_Full-Body_Workouts_for_Beginners\" >What Are Some Great Full-Body Workouts for Beginners?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/stage.betterme.world\/articles\/great-full-body-workouts\/#Program_1_The_Barbell_Beginner_Workout\" >Program 1: The Barbell Beginner Workout<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/stage.betterme.world\/articles\/great-full-body-workouts\/#Program_2_The_At-Home_Dumbbell_Workout\" >Program 2: The At-Home Dumbbell Workout<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/stage.betterme.world\/articles\/great-full-body-workouts\/#Exercise_Instructions\" >Exercise Instructions<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/stage.betterme.world\/articles\/great-full-body-workouts\/#How_Can_Beginners_Start_Full-Body_Workouts_Safely\" >How Can Beginners Start Full-Body Workouts Safely?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/stage.betterme.world\/articles\/great-full-body-workouts\/#How_Often_Should_You_Do_Full-Body_Workouts\" >How Often Should You Do Full-Body Workouts?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/stage.betterme.world\/articles\/great-full-body-workouts\/#What_Mistakes_Should_You_Avoid_in_Full-Body_Workouts\" >What Mistakes Should You Avoid in Full-Body Workouts?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/stage.betterme.world\/articles\/great-full-body-workouts\/#Frequently_Asked_Questions\" >Frequently Asked Questions<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/stage.betterme.world\/articles\/great-full-body-workouts\/#How_long_should_a_full-body_workout_last\" >How long should a full-body workout last?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/stage.betterme.world\/articles\/great-full-body-workouts\/#Do_full-body_workouts_burn_more_calories\" >Do full-body workouts burn more calories?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/stage.betterme.world\/articles\/great-full-body-workouts\/#Are_full-body_workouts_good_for_strength\" >Are full-body workouts good for strength?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/stage.betterme.world\/articles\/great-full-body-workouts\/#Can_full-body_workouts_be_done_at_home\" >Can full-body workouts be done at home?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/stage.betterme.world\/articles\/great-full-body-workouts\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">If you want to lay a foundation of strength, improve your overall fitness, and do it efficiently, there\u2019s little room for improvisation. A well-structured plan is essential.<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-with-flow-redirect?flow=3090&amp;flowToRedirect1=2935&amp;flowToRedirect2=1772&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Great_Full_Body_Workouts\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/gym-workout-plan.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Full-body workouts offer a time-tested, science-backed approach to achieving these goals, particularly for those who are new to resistance training. They provide a comprehensive stimulus that promotes balanced muscular development and functional strength.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This guide will break down everything you need to know about great full-body workouts. We&#8217;ll explore what they are, why they&#8217;re effective, and how you can start incorporating them into your routine safely and effectively. You\u2019ll learn how to structure your training, select the right exercises, and avoid common pitfalls to maximize your progress.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_Great_Full-Body_Workouts\"><\/span><b>What Are Great Full-Body Workouts?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Great full-body workouts are resistance training sessions that are designed to stimulate all major muscle groups in a single workout. Instead of splitting training days by body parts &#8211; such as a &#8220;chest day&#8221; or &#8220;leg day&#8221; &#8211; this approach involves exercises that collectively work your upper body, lower body, and core. A typical session includes compound, multi-joint exercises that are highly efficient at engaging multiple muscles simultaneously (<\/span><a href=\"https:\/\/www.acefitness.org\/resources\/pros\/expert-articles\/5811\/5-benefits-of-compound-exercises\/?srsltid=AfmBOoqi-7ctR_yr96dhZ4-c2dCS-BAagqic_wP79N-M9pxx9la_rC5x\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">These workouts are built on fundamental movement patterns:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Upper-Body Pushing:<\/b><span style=\"font-weight: 400;\"> Exercises such as the bench press or overhead press, which involve pushing a weight away from your body.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Upper-Body Pulling:<\/b><span style=\"font-weight: 400;\"> Movements such as rows or pull-ups, where you pull a weight toward your body.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lower-Body Squatting:<\/b><span style=\"font-weight: 400;\"> Variations of the squat that primarily target the quadriceps, glutes, and adductors.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lower-Body Hinging:<\/b><span style=\"font-weight: 400;\"> Exercises such as the deadlift or Romanian deadlift that focus on the hamstrings, glutes, and lower back.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">A well-designed full-body workout program ensures these patterns are trained consistently, promoting balanced strength and hypertrophy adaptations. The focus is on quality of movement and progressive overload &#8211; the principle of gradually increasing the demands placed on your muscles over time to stimulate growth and adaptation (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/38286426\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-with-flow-redirect?flow=3090&amp;flowToRedirect1=2935&amp;flowToRedirect2=1772&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Great_Full_Body_Workouts\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80078\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-11-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-11-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-11-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-11-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-11-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-11.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Are_Full-Body_Workouts_Actually_Effective\"><\/span><b>Are Full-Body Workouts Actually Effective?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Yes,<a href=\"https:\/\/betterme.world\/articles\/benefits-of-full-body-workout\/\"> full-body workouts<\/a> are highly effective, and their benefits are supported by extensive scientific research. Their efficacy stems from the ability to stimulate muscle protein synthesis (MPS) frequently throughout the week. MPS is the process by which your body builds new muscle tissue, and it typically remains elevated for 24-48 hours after a workout (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5023708\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">By training all major muscle groups multiple times per week, you create more frequent opportunities for muscle growth (<\/span><a href=\"https:\/\/journals.physiology.org\/doi\/full\/10.1152\/japplphysiol.00610.2017\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A 2016 meta-analysis published in the journal <\/span><i><span style=\"font-weight: 400;\">Sports Medicine<\/span><\/i><span style=\"font-weight: 400;\"> investigated how training frequency affects muscle hypertrophy. Researchers compared studies where individuals trained muscle groups once per week (common in split routines) versus two or more times per week (typical of full-body routines) (<\/span><a href=\"https:\/\/link.springer.com\/article\/10.1007\/s40279-016-0543-8\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The findings showed that training a muscle group at least twice a week resulted in superior hypertrophic outcomes (<\/span><a href=\"https:\/\/link.springer.com\/article\/10.1007\/s40279-016-0543-8\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). This indicates that the higher frequency provided by full-body workouts is more conducive to muscle growth than less frequent stimulation.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-with-flow-redirect?flow=3090&amp;flowToRedirect1=2935&amp;flowToRedirect2=1772&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Great_Full_Body_Workouts\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80080\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-10-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-10-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-10-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-10-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-10-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-10.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">Furthermore, full-body workouts are excellent for developing overall strength. As they prioritize large, compound movements, they teach your body to function as an integrated system, improving intermuscular coordination. This translates directly to better performance in athletic activities and everyday life (<\/span><a href=\"https:\/\/www.acefitness.org\/resources\/pros\/expert-articles\/5811\/5-benefits-of-compound-exercises\/?srsltid=AfmBOoqi-7ctR_yr96dhZ4-c2dCS-BAagqic_wP79N-M9pxx9la_rC5x\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A study on HIIT using whole-body exercises, published in <\/span><i><span style=\"font-weight: 400;\">Clinical Physiology and Functional Imaging<\/span><\/i><span style=\"font-weight: 400;\">, found that this approach effectively improves physical fitness and body composition across different populations (<\/span><a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/10.1111\/cpf.12433\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For those who are looking for great full-body workouts with weights, the ability to manage fatigue while still lifting with sufficient intensity is a key benefit. As the total volume per muscle group in a single session is lower than in a body-part split, you can often recover more quickly and maintain a higher quality of effort throughout the workout (<\/span><a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/full\/10.1002\/ejsc.12104\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). This makes them a sustainable and productive long-term training strategy.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To explore different ways to structure your training, you may want to consider a <\/span><b><a href=\"https:\/\/betterme.world\/articles\/total-body-gym-workout\/\">2-day full-body workout<\/a>.<\/b><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/simple-calisthenics-workout\/\">Your No-Sweat Simple Calisthenics Workout Plan<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Makes_Full-Body_Workouts_Good_for_Beginners\"><\/span><b>What Makes Full-Body Workouts Good for Beginners?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Full-body workouts are particularly beneficial for beginners for several key reasons that are aligned with the principles of motor learning and physiological adaptation.<\/span><\/p>\n<p><b>1. Skill Acquisition and Neuromuscular Adaptation<\/b><\/p>\n<p><span style=\"font-weight: 400;\">When you first start lifting weights, the initial strength gains are primarily due to neuromuscular adaptations, not just muscle growth. Your brain becomes more efficient at recruiting muscle fibers and coordinating movement patterns (<\/span><a href=\"https:\/\/www.frontiersin.org\/journals\/physiology\/articles\/10.3389\/fphys.2025.1598149\/full\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Full-body workouts accelerate this process by providing frequent practice on the fundamental lifts (<\/span><a href=\"https:\/\/www.acefitness.org\/resources\/pros\/expert-articles\/5811\/5-benefits-of-compound-exercises\/?srsltid=AfmBOoqi-7ctR_yr96dhZ4-c2dCS-BAagqic_wP79N-M9pxx9la_rC5x\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). For example, training a squat or a deadlift three times a week allows for much faster skill development than training it only once. This frequent exposure helps solidify proper form, which makes you a more proficient and safer lifter.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-with-flow-redirect?flow=3090&amp;flowToRedirect1=2935&amp;flowToRedirect2=1772&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Great_Full_Body_Workouts\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80088\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-2-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-2-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-2-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-2-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-2-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-2.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><b>2. Simplified Programming and Reduced Complexity<\/b><\/p>\n<p><span style=\"font-weight: 400;\">For someone who is new to the gym, the world of training splits, exercise variations, and program variables can be overwhelming. Full-body workouts simplify this. The focus is on a handful of core compound exercises, which reduces the &#8220;analysis paralysis&#8221; that can hinder progress (<\/span><a href=\"https:\/\/www.postindependent.com\/news\/local\/dont-let-paralysis-by-analysis-keep-you-from-starting-an-exercise-regime\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Beginners can thrive on a non-periodized program, focusing on consistent execution and linear progression\u2013adding a small amount of weight (e.g\u00a0 5-10 lbs or 2.5-5 kg) to the bar each week. This straightforward approach builds momentum and confidence.<\/span><\/p>\n<p><strong>Whether you\u2019re a workout beast or just a beginner making your first foray into the world of fitness and dieting \u2013 BetterMe has a lot to offer to both newbies and experts! <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-with-flow-redirect?flow=3090&amp;flowToRedirect1=2935&amp;flowToRedirect2=1772&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Great_Full_Body_Workouts\" target=\"_blank\" rel=\"noopener\">Install the app and experience the versatility first-hand!<\/a><\/strong><\/p>\n<p><b>3. Efficient Use of Time<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Many beginners struggle to commit to a demanding gym schedule. Full-body workouts are incredibly time-efficient (<\/span><a href=\"https:\/\/link.springer.com\/article\/10.1007\/s40279-021-01490-1\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">). A well-structured session can be completed in 45-60 minutes, two to three times per week. This level of commitment is more manageable than the four or five days often required for body-part splits, which makes it easier to build a sustainable training habit.<\/span><\/p>\n<p><b>4. Hormonal Response and Systemic Adaptation<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Compound exercises such as squats and deadlifts trigger a significant systemic hormonal response, including the release of anabolic hormones such as testosterone and growth hormone (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/15831061\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This creates a favorable environment for muscle growth and recovery across the entire body (<\/span><a href=\"https:\/\/www.frontiersin.org\/journals\/physiology\/articles\/10.3389\/fphys.2020.621226\/full\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">). By performing these movements regularly, beginners can maximize this systemic anabolic effect, leading to better overall results.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-with-flow-redirect?flow=3090&amp;flowToRedirect1=2935&amp;flowToRedirect2=1772&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Great_Full_Body_Workouts\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80077\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-12-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-12-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-12-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-12-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-12-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-12.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_Some_Great_Full-Body_Workouts_for_Beginners\"><\/span><b>What Are Some Great Full-Body Workouts for Beginners?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Here are two sample beginner programs. The first is a classic barbell-focused routine, ideal for those with access to a gym. The second is a full-body workout routine at home using dumbbells or resistance bands.<\/span><\/p>\n<p style=\"text-align: center;\"><b>Program Notes (For Both Workouts)<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Frequency:<\/b><span style=\"font-weight: 400;\"> Perform the workout 2-3 times per week on non-consecutive days (e.g. Monday, Wednesday, Friday).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Sets and Reps:<\/b><span style=\"font-weight: 400;\"> Aim for the specified number of sets and repetitions. For example, &#8220;3&#215;6&#8221; means 3 sets of 6 repetitions.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Loading\/Intensity:<\/b><span style=\"font-weight: 400;\"> Choose a weight that is challenging but allows you to complete all repetitions with good form. You should feel like you have 1-2 reps &#8220;in reserve&#8221; (RIR) at the end of each set. This means you could have done 1-2 more reps if you had to, but no more. This intensity level corresponds to roughly 80-85% of your one-repetition maximum (1RM).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Rest Periods:<\/b><span style=\"font-weight: 400;\"> Rest for 2-3 minutes between sets of major compound exercises (squat, deadlift, bench press) and 60-90 seconds for assistance exercises.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Progressive Overload:<\/b><span style=\"font-weight: 400;\"> The goal is to get stronger over time. Aim to add a small amount of weight (e.g. 5 lbs \/ 2.5 kg) to your lifts each week or every other week while maintaining proper form.<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Program_1_The_Barbell_Beginner_Workout\"><\/span><b>Program 1: The Barbell Beginner Workout<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This program alternates between two different workouts (Workout A and Workout B).<\/span><\/p>\n<div class=\"wpsm_comptable_shortcode_echo\"><\/div>\n<div><\/div>\n<div>\n<p><b>Weekly Schedule Example:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Week 1:<\/b><span style=\"font-weight: 400;\"> Monday (A), Wednesday (B), Friday (A)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Week 2:<\/b><span style=\"font-weight: 400;\"> Monday (B), Wednesday (A), Friday (B)<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-with-flow-redirect?flow=3090&amp;flowToRedirect1=2935&amp;flowToRedirect2=1772&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Great_Full_Body_Workouts\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80089\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-1-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-1-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-1-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-1-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-1-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-1.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Program_2_The_At-Home_Dumbbell_Workout\"><\/span><b>Program 2: The At-Home Dumbbell Workout<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This is a great option for those who train at home with limited equipment.<\/span><\/p>\n<div class=\"wpsm_comptable_shortcode_echo\"><\/div>\n<\/div>\n<div><\/div>\n<div>\n<p><span style=\"font-weight: 400;\">This is a comprehensive full-body workout gym for males and females program. The principles and exercises are universally effective, with the only difference being the starting weight.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Exercise_Instructions\"><\/span><b>Exercise Instructions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p style=\"text-align: center;\"><b>Barbell Back Squat<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Set the barbell in a squat rack just below shoulder height.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Step under the bar and position it across your upper back (on your traps, not your neck). Grip the bar firmly with your hands slightly wider than shoulder-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand up to un-rack the weight and take 2-3 steps back. Place your feet shoulder-width apart, with your toes pointed slightly outward.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your chest up and your gaze forward. Take a deep breath and brace your core.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Initiate the movement by hinging at your hips and bending your knees simultaneously, as if sitting back into a chair.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower yourself until your hips are at or just below your knees, keeping your back straight and your heels on the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Drive through your heels to stand back up, exhaling as you ascend.<\/span><\/li>\n<\/ol>\n<p style=\"text-align: center;\"><b>Barbell Deadlift<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your mid-foot under the barbell. Your feet should be about hip-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hinge at your hips and bend your knees to grip the bar. Use an overhand grip or a mixed grip (one palm facing forward, one back), with your hands just outside your shins.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower your hips, flatten your back, and pull your chest up. Your shins should be touching the bar.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Take a deep breath and brace your core. Initiate the lift by driving your feet through the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As the bar passes your knees, thrust your hips forward to stand up straight. Do not lean back or hyperextend your spine at the top.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower the bar by reversing the motion &#8211; hinge at the hips first, then bend your knees once the bar is past them. Control the descent, but don&#8217;t lower it excessively slowly.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-with-flow-redirect?flow=3090&amp;flowToRedirect1=2935&amp;flowToRedirect2=1772&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Great_Full_Body_Workouts\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80063\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-11-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-11-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-11-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-11-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-11-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-11.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p style=\"text-align: center;\"><b>Barbell Bench Press<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on a flat bench with your feet firmly on the floor. Your eyes should be directly under the barbell.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grip the bar with your hands slightly wider than shoulder-width apart. Squeeze your shoulder blades together and arch your lower back slightly.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Un-rack the weight and hold it directly above your chest with your arms locked.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower the bar in a controlled manner to your mid-chest, tucking your elbows at a 45-75 degree angle.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pause briefly, then press the bar back up to the starting position, exhaling as you push.<\/span><\/li>\n<\/ol>\n<p style=\"text-align: center;\"><b>Barbell Overhead Press<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Set the barbell in a rack at chest height. Grip the bar with your hands just outside your shoulders.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Un-rack the weight and hold it at your upper chest\/clavicle level. Your elbows should be pointing slightly forward.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet shoulder-width apart. Squeeze your glutes and brace your core to create a stable base.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press the bar straight overhead until your arms are fully extended. Keep your head neutral initially, then push it slightly forward through your arms at the top.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower the bar back to the starting position under control.<\/span><\/li>\n<\/ol>\n<p style=\"text-align: center;\"><b>Bent-Over Barbell Row<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet shoulder-width apart, holding a barbell with an overhand grip.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hinge at your hips until your torso is nearly parallel to the floor. Keep your back straight and your knees slightly bent.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Let the barbell hang directly below your chest with your arms extended.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pull the barbell up toward your lower chest\/upper abdomen by squeezing your back muscles.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pause at the top, then lower the weight back to the starting position under control.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-with-flow-redirect?flow=3090&amp;flowToRedirect1=2935&amp;flowToRedirect2=1772&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Great_Full_Body_Workouts\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80097\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Overlay-Banner-gym-workout-women-4-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Overlay-Banner-gym-workout-women-4-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Overlay-Banner-gym-workout-women-4-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Overlay-Banner-gym-workout-women-4-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Overlay-Banner-gym-workout-women-4-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Overlay-Banner-gym-workout-women-4.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p style=\"text-align: center;\"><b>Chin-Ups \/ Lat Pulldowns<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Chin-Up:<\/b><span style=\"font-weight: 400;\"> Grip a pull-up bar with an underhand (supinated), shoulder-width grip. Hang with your arms fully extended. Pull yourself up until your chin is over the bar. Lower yourself back down under control.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lat Pulldown:<\/b><span style=\"font-weight: 400;\"> Sit at a lat pulldown machine and secure your knees under the pads. Grip the bar with your desired grip (wide overhand is common). Pull the bar down to your upper chest, squeezing your lats. Slowly return the bar to the starting position.<\/span><\/li>\n<\/ul>\n<p style=\"text-align: center;\"><b>Plank<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Position yourself on the floor as if you&#8217;re about to do a push-up.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your forearms on the ground, with your elbows directly under your shoulders and your hands clasped.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Extend your legs back, resting on your toes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Create a straight line from your head to your heels. Brace your core and squeeze your glutes. Avoid letting your hips sag or rise too high.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold this position for the prescribed time.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-with-flow-redirect?flow=3090&amp;flowToRedirect1=2935&amp;flowToRedirect2=1772&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Great_Full_Body_Workouts\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80070\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-4-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-4-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-4-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-4-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-4-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-4.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p style=\"text-align: center;\"><b>Lying Leg Raises<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie flat on your back on a mat. You can place your hands under your lower back for support.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your legs straight, slowly raise them toward the ceiling until they\u2019re perpendicular to the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly lower your legs back down, stopping just before they touch the floor to maintain tension in your abs.<\/span><\/li>\n<\/ol>\n<p style=\"text-align: center;\"><b>Dumbbell Goblet Squat<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold one dumbbell vertically against your chest with both hands, cupping the top head of the dumbbell.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet shoulder-width apart, your toes pointing slightly out.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your chest up and core braced, lower into a squat until your elbows touch the inside of your knees.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Drive through your heels to return to the starting position.<\/span><\/li>\n<\/ol>\n<p style=\"text-align: center;\"><b>Dumbbell Romanian Deadlift<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet hip-width apart, holding a dumbbell in each hand in front of your thighs.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your back straight and a slight bend in your knees, hinge at your hips and lower the dumbbells toward the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower the weights as far as your flexibility allows without rounding your back. You should feel a stretch in your hamstrings.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squeeze your glutes to drive your hips forward and return to the starting position.<\/span><\/li>\n<\/ol>\n<p><strong>BetterMe: Health Coaching app helps you achieve your body goals with ease and efficiency by helping to choose proper meal plans and effective workouts. Start using our app and you will <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-with-flow-redirect?flow=3090&amp;flowToRedirect1=2935&amp;flowToRedirect2=1772&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Great_Full_Body_Workoutshttps:\/\/quiz.betterme.world\/en\/first-page-with-flow-redirect?flow=3090&amp;flowToRedirect1=2935&amp;flowToRedirect2=1772&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Great_Full_Body_Workouts\" target=\"_blank\" rel=\"noopener\">see good results in a short time.<\/a><\/strong><\/p>\n<p style=\"text-align: center;\"><b>Dumbbell Bench Press<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on a flat bench or on the floor, holding a dumbbell in each hand with your arms fully extended over your chest.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Plant your feet firmly on the floor, squeeze your shoulder blades together, and maintain a slight arch in your lower back.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower the dumbbells out to the sides of your chest, keeping your elbows at around a 45-degree angle.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pause lightly at the bottom, then press the dumbbells back up to the top, extending your arms fully.<\/span><\/li>\n<\/ol>\n<p style=\"text-align: center;\"><b>Push-Ups<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in a high plank position with your hands placed slightly wider than shoulder-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your body in a straight line from your head to your heels, bracing your core and squeezing your glutes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower your body by bending your elbows until your chest nearly touches the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press through your hands to return to the starting position, fully extending your arms. If needed, drop your knees for a modified version.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-with-flow-redirect?flow=3090&amp;flowToRedirect1=2935&amp;flowToRedirect2=1772&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Great_Full_Body_Workouts\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80695\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/16-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/16-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/16-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/16-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/16-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/16.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p style=\"text-align: center;\"><b>Dumbbell Bent-Over Row<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold a dumbbell in each hand with a neutral grip (your palms facing each other).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hinge at the hips so your torso is almost parallel to the floor, keeping your back flat.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pull the dumbbells toward your hips, keeping your elbows close to your body.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squeeze your back muscles at the top, then lower the dumbbells under control.<\/span><\/li>\n<\/ol>\n<p style=\"text-align: center;\"><b>Dumbbell Overhead Press<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder height.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Brace your core, squeeze your glutes, and maintain a neutral spine.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press the dumbbells straight overhead until your arms are fully extended.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower the dumbbells back to shoulder height with control, keeping your wrists stacked above your elbows throughout.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie flat on your back on a mat. You can place your hands under your lower back for support.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your legs straight, slowly raise them toward the ceiling until they\u2019re perpendicular to the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\">Slowly lower your legs back down, stopping just before they touch the floor to maintain tension in your abs.<\/li>\n<\/ol>\n<p>&nbsp;<\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/good-calisthenics-workout-for-beginners\/\">Good Calisthenics Workout for Beginners: How to Start and Structure an Effective Routine<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Can_Beginners_Start_Full-Body_Workouts_Safely\"><\/span><span style=\"font-weight: 400;\"><b>How Can Beginners Start Full-Body Workouts Safely?<\/b><\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Starting any new fitness regimen requires a thoughtful approach to minimize injury risk and lay a solid foundation. Here are five crucial steps for safely beginning a full-body workout program.<\/span><\/p>\n<ul>\n<li><b>Prioritize Form over Weight<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The single most important rule is to master the movement pattern before adding a significant load. Start with an empty barbell, light dumbbells, or even just your body weight.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Film yourself or work with a qualified coach to ensure your technique is correct. It\u2019s far better to lift a light weight perfectly than a heavy weight poorly.<\/span><\/p>\n<ul>\n<li><b>Start with Lower Volume and Intensity<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">A beginner&#8217;s body isn\u2019t yet adapted to the stress of resistance training. Starting with excessive volume (too many sets and reps) or intensity (too much weight) can lead to extreme muscle soreness, fatigue, and potential injury.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Following the program guidelines of 2-3 sessions per week with 3 sets per exercise is a safe and effective starting point.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-with-flow-redirect?flow=3090&amp;flowToRedirect1=2935&amp;flowToRedirect2=1772&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Great_Full_Body_Workouts\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80084\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-6-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-6-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-6-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-6-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-6-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-6.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li><b>Incorporate a Proper Warm-Up and Cool-Down<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Never jump straight into your working sets. A good warm-up increases blood flow, elevates core temperature, and prepares your nervous system for the work ahead (<\/span><a href=\"https:\/\/www.heart.org\/en\/healthy-living\/fitness\/fitness-basics\/warm-up-cool-down\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><b>Warm-Up (5-10 minutes):<\/b><span style=\"font-weight: 400;\"> Start with light cardio (e.g. jogging, cycling) followed by dynamic stretches and mobility drills that are relevant to the day&#8217;s exercises (e.g. leg swings, arm circles, cat-cow). Perform a few light warm-up sets of your first exercise before moving to your working weight.<\/span><\/p>\n<p><b>Cool-Down (5-10 minutes):<\/b><span style=\"font-weight: 400;\"> After your workout, perform static stretches for the muscles you&#8217;ve worked, holding each stretch for 20-30 seconds. This can help improve flexibility and may help with recovery (<\/span><a href=\"https:\/\/www.heart.org\/en\/healthy-living\/fitness\/fitness-basics\/warm-up-cool-down\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li><b>Listen to Your Body<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Pay attention to the signals your body sends. Differentiating between the normal discomfort of muscle fatigue and the sharp pain of an injury is essential. If something hurts in a &#8220;bad&#8221; way, stop the exercise. Don&#8217;t push through sharp, shooting, or joint-related pain.<\/span><\/p>\n<ul>\n<li><b>Focus on Recovery<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Growth happens during recovery, not in the gym. Ensure you&#8217;re getting adequate sleep (7-9 hours per night) and proper nutrition, including sufficient protein to repair and build muscle tissue. Inadequate recovery will quickly lead to burnout and stalled progress (<\/span><a href=\"https:\/\/blog.nasm.org\/the-science-of-recovery\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Often_Should_You_Do_Full-Body_Workouts\"><\/span><b>How Often Should You Do Full-Body Workouts?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">For most individuals, training with a full-body routine 2-3 times per week is the optimal frequency. This schedule allows for at least 48 hours of recovery between sessions that stress the same muscle groups, which is essential for muscle repair, adaptation, and managing central nervous system fatigue.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Beginners:<\/b><span style=\"font-weight: 400;\"> Two or three sessions per week is ideal (<\/span><a href=\"https:\/\/www.nsca.com\/education\/articles\/kinetic-select\/determination-of-resistance-training-frequency\/#:~:text=The%20recommendation%20for%20the%20novice,25%2C51%2C95).\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">). This frequency is high enough to drive rapid neuromuscular adaptations and skill development, but low enough to be manageable and allow for full recovery.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Intermediates:<\/b><span style=\"font-weight: 400;\"> As you become more advanced, three sessions per week remains highly effective. Some intermediate lifters may even progress to a four-day schedule by using an upper\/lower split, but a 3-day full-body routine can continue to produce excellent results for years (<\/span><a href=\"https:\/\/www.nsca.com\/education\/articles\/kinetic-select\/determination-of-resistance-training-frequency\/#:~:text=The%20recommendation%20for%20the%20novice,25%2C51%2C95).\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Advanced Lifters:<\/b><span style=\"font-weight: 400;\"> While many advanced lifters move to split routines to accommodate higher training volumes, a 3-day full-body approach can still be used effectively, often by manipulating intensity and volume throughout the week (e.g. a heavy day, a light day, and a medium day (<\/span><a href=\"https:\/\/www.nsca.com\/education\/articles\/kinetic-select\/determination-of-resistance-training-frequency\/#:~:text=The%20recommendation%20for%20the%20novice,25%2C51%2C95).\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">It isn\u2019t recommended to do an intense full-body workout every day. This approach doesn\u2019t allow for adequate recovery, which is when your muscles actually rebuild and become stronger.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Overtraining can lead to a decline in performance, increased risk of injury, and systemic fatigue (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S2666337625000174#:~:text=Conversely%2C%20overtraining%2C%20characterized%20by%20increased,in%20physical%20and%20mental%20health.\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">). Active recovery, such as light walking, stretching, or mobility work, can be done on off days, but intense resistance training requires rest.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-with-flow-redirect?flow=3090&amp;flowToRedirect1=2935&amp;flowToRedirect2=1772&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Great_Full_Body_Workouts\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80059\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-13-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-13-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-13-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-13-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-13-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-13.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Mistakes_Should_You_Avoid_in_Full-Body_Workouts\"><\/span><b>What Mistakes Should You Avoid in Full-Body Workouts?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">While full-body workouts are effective, certain mistakes can derail your progress. Here are some common pitfalls to avoid:<\/span><\/p>\n<p style=\"text-align: center;\"><b>Too Much Volume<\/b><\/p>\n<p><span style=\"font-weight: 400;\">A frequent error is trying to replicate the volume of a body-part split within a single full-body session. This means doing too many exercises or too many sets for each muscle group.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A full-body workout should be concise, focusing on 1-2 exercises per major muscle group for a total of 5-8 exercises per session. Excessive volume leads to overly long workouts, diminished performance on later exercises, and poor recovery (<\/span><a href=\"https:\/\/www.researchgate.net\/publication\/276357753_Influences_of_increased_training_volume_on_exercise_performance_physiological_and_psychological_parameters\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p style=\"text-align: center;\"><b>Poor Exercise Selection<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Not all exercises are created equal. Prioritize compound movements that provide the most \u201cbang for your buck\u201d (<\/span><a href=\"https:\/\/www.acefitness.org\/resources\/pros\/expert-articles\/5811\/5-benefits-of-compound-exercises\/?srsltid=AfmBOoqi-7ctR_yr96dhZ4-c2dCS-BAagqic_wP79N-M9pxx9la_rC5x\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). Filling your workout with isolation exercises such as bicep curls or tricep extensions at the expense of squats, deadlifts, and rows is inefficient. Isolation work has its place, but it should be supplementary, performed after the primary compound lifts are completed.<\/span><\/p>\n<p style=\"text-align: center;\"><b>Neglecting Progressive Overload<\/b><\/p>\n<p><span style=\"font-weight: 400;\">The human body adapts to stress. If you lift the same weights for the same reps week after week, you\u2019ll stop making progress. You must consistently challenge your muscles by either lifting more weight, performing more reps with the same weight, or increasing the number of sets (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/38286426\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). Track your workouts to ensure you\u2019re progressing over time.<\/span><\/p>\n<p style=\"text-align: center;\"><b>Inconsistent Training<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Consistency is the most essential variable for long-term success. Skipping workouts frequently or having an erratic schedule will sabotage your results. A &#8220;good enough&#8221; program that\u2019s performed consistently will always outperform a &#8220;perfect&#8221; program that\u2019s performed sporadically. Aim to hit your 2-3 sessions every week (<\/span><a href=\"https:\/\/link.springer.com\/article\/10.1007\/s40279-016-0543-8\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p style=\"text-align: center;\"><b>Ego Lifting<\/b><\/p>\n<p><span style=\"font-weight: 400;\">This is the act of lifting more weight than you can handle with proper form, simply to satisfy your ego. It dramatically increases the risk of injury and reduces the effectiveness of the exercise, as other muscle groups compensate to move the weight. Leave your ego at the door and focus on masterful execution of each lift.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For those who are interested in tailored routines, there are many options for a <\/span><b>Full-Body Men&#8217;s Workout<\/b><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-with-flow-redirect?flow=3090&amp;flowToRedirect1=2935&amp;flowToRedirect2=1772&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Great_Full_Body_Workouts\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80083\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-7-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-7-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-7-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-7-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-7-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-7.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span data-sheets-root=\"1\"><h2><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span><b>Frequently Asked Questions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"How_long_should_a_full-body_workout_last\"><\/span><strong>How long should a full-body workout last?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">A well-structured full-body workout should typically last between 45 and 75 minutes. This includes a 5-10 minute warm-up, 30-55 minutes of lifting, and a 5-10 minute cool-down. If your workouts are consistently longer than this, you may be doing too much volume or resting too long between sets.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Do_full-body_workouts_burn_more_calories\"><\/span><strong>Do full-body workouts burn more calories?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Full-body workouts can burn a significant number of calories due to their emphasis on large, compound movements. Exercises such as squats and deadlifts recruit a vast amount of muscle mass, which leads to a higher energy expenditure during and after the workout (a phenomenon that is known as EPOC, or excess post-exercise oxygen consumption) (<\/span><a href=\"https:\/\/www.acefitness.org\/resources\/pros\/expert-articles\/5008\/7-things-to-know-about-excess-post-exercise-oxygen-consumption-epoc\/#:~:text=Higher%20intensities%20require%20ATP%20from,cost%20of%20the%20exercise%20session\"><span style=\"font-weight: 400;\">18<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While calorie burn depends on many factors, the high metabolic demand of full-body training makes it an excellent choice for fat loss and body recomposition (<\/span><a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/full\/10.1002\/ejsc.12104\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Are_full-body_workouts_good_for_strength\"><\/span><strong>Are full-body workouts good for strength?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, they\u2019re exceptionally good for building strength, particularly for beginner and intermediate lifters. Strength is a skill that improves with practice. The high-frequency nature of full-body workouts allows you to practice the main lifts (squat, bench, deadlift) multiple times per week, which accelerates neuromuscular adaptations and leads to rapid strength gains (<\/span><a href=\"https:\/\/www.acefitness.org\/resources\/pros\/expert-articles\/5811\/5-benefits-of-compound-exercises\/?srsltid=AfmBOoqi-7ctR_yr96dhZ4-c2dCS-BAagqic_wP79N-M9pxx9la_rC5x\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_full-body_workouts_be_done_at_home\"><\/span><strong>Can full-body workouts be done at home?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Absolutely. A highly effective full-body workout routine at home can be performed with minimal equipment. Dumbbells, resistance bands, and your own body weight can be used to create a challenging workout that hits all the major muscle groups. Exercises such as goblet squats, push-ups, dumbbell rows, and planks form a solid foundation for an at-home program.<\/span><\/p>\n\n<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-with-flow-redirect?flow=3090&amp;flowToRedirect1=2935&amp;flowToRedirect2=1772&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Great_Full_Body_Workouts\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/gym-workout-plan.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">By focusing on the fundamental principles of compound movements, progressive overload, and consistent effort, a full-body workout routine provides a powerful and efficient path to building strength and transforming your physique. The key is to start smart, prioritize technique, and remain patient with the process. Your body will adapt and become stronger, laying the groundwork for a lifetime of fitness.<\/span><\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>If you want to lay a foundation of strength, improve your overall fitness, and do it efficiently, there\u2019s little room for improvisation. A well-structured plan is essential. Full-body workouts offer a time-tested, science-backed approach to achieving these goals, particularly for those who are new to resistance training. They provide a comprehensive stimulus that promotes balanced [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":83784,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[6],"tags":[],"coauthors":[45],"class_list":["post-83774","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workouts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Great Full-Body Workouts: The Ultimate Guide for Beginners - BetterMe<\/title>\n<meta name=\"description\" content=\"\u2605 GREAT FULL BODY WORKOUTS \u27a4 are a highly effective way to build strength and muscle. This guide provides science-backed beginner routines, safety tips, and expert advice.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Great Full-Body Workouts: The Ultimate Guide for Beginners\" \/>\n<meta property=\"og:description\" content=\"\u2605 GREAT FULL BODY WORKOUTS \u27a4 are a highly effective way to build strength and muscle. This guide provides science-backed beginner routines, safety tips, and expert advice.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/stage.betterme.world\/articles\/great-full-body-workouts\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"og:image\" content=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/12\/BP-861-great-full-body-workouts-1024x640.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"640\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"BetterMe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"BetterMe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"19 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/great-full-body-workouts\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/great-full-body-workouts\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/46a2559fa95a734cb81f6fc6a2c3f404\"},\"headline\":\"Great Full-Body Workouts: The Ultimate Guide for Beginners\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/great-full-body-workouts\/\"},\"wordCount\":3679,\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/great-full-body-workouts\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/12\/BP-861-great-full-body-workouts.png\",\"articleSection\":[\"Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">If you want to lay a foundation of strength, improve your overall fitness, and do it efficiently, there\u2019s little room for improvisation. 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