The Simplest Way To Add Strength Training: A Full-Body Strength Day
when life gets busy, and you’re short on time, it’s tempting to let your workouts slip. But what if I told you there’s a simple and efficient way to hit your strength goals in one session per week?
Enter: the full-body strength day.
By focusing on the main movement patterns—squat, push, hinge, and pull—you can work all the major muscle groups, build strength, and set yourself up for long-term success.
Why Full-Body Strength Workouts Are Effective
- Efficiency: A single workout targets the entire body, minimizing time spent while maximizing results.
- Balance: Strengthening opposing muscle groups reduces the risk of injury and promotes functional movement.
- Simplicity: No complicated programming—just the basics done well.
- Consistency: Easier to stick to, even on busy weeks.
The Core Four Movements
- Squat/Lunge/Step
- Muscles Worked: Hips, quads, and knees.
- Examples: Back squat, walking lunges, step-ups.
- Push/Press
- Muscles Worked: Chest, triceps, shoulders.
- Examples: Bench press, dumbbell overhead press.
- Hinge/Deadlift
- Muscles Worked: Hamstrings, glutes, lower back.
- Examples: Romanian deadlifts, kettlebell swings.
- Pull/Row
- Muscles Worked: Middle and upper back, biceps.
- Examples: Barbell rows, pull-ups, TRX rows.
How to Structure the Workout
- Perform one exercise from each movement category.
- Superset all four exercises:
- Squat → Push → Hinge → Pull.
- Rest as needed between exercises and sets. Remember it’s strength training so you don’t want to be limited by your breathing or cardio.
- Do 3-4 sets of 5-12 reps for each exercise.
💡 Pro Tip: Start with lighter weights to master form, then progressively overload as you build strength.
Full-Body Strength Workout Example:
3-4 Sets
5-12 Goblet Squat
5-12 Dumbbell Bench Press
5-12 Barbell Romanian Deadlift (RDL)
5-12 Single Dumbbell Row Each Arm
Why It Works
This type of workout is straightforward, effective, and adaptable. Whether you’re a beginner or advanced lifter, focusing on these fundamental movement patterns ensures you’re building a strong, resilient body.
So, the next time you’re debating whether to skip the gym, remember this: one full-body strength day is all it takes to check your strength box for the week.
Tim
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