Full Body Gym Workout: Best Weight Training Exercises

beginner level

Full Body Gym Workout for Women: Machines

Looking for workouts at the gym? Find the best full body weight training exercises here.

Perform three days a week with one day of rest between workouts (i.e., Monday, Wednesday, Friday).

For optimal results, each exercise should challenge your muscles. However, you first should start with lighter weights till you properly learn each movement pattern. Once mastered, select the amount of weight that causes you to fatigue during the specified reps below. For example, if an exercise calls for 12 reps, your goal is to find a weight that causes you to fatigue during the 12th rep in proper form. As you get stronger you should increase the weight for the best outcome.

One set of medium/heavy dumbbells and one set of light dumbbells. This guide will assist you in selecting the appropriate weight. You will also require a stability ball.

Make sure to warm up before attempting any of these moves. This workout should be done in supersets to save time, which means you should take little to no rest in between each exercise. For example, you might do a set of overhead squat presses followed by a set of bicep curls. Then you'll return to squats until you've completed all of the listed sets. There are three total supersets, and the last two exercises will be done separately, not as supersets. Don't forget to stretch afterward to cool down.

Use proper form. Take time to learn how to properly perform each exercise. Lifting weights effectively requires you to move through the entire range of motion without pain. The better your form, the less likely you are to injure yourself. If you can't maintain good form, reduce the weight, or the number of repetitions. Remember that proper form is important even when picking up weights or returning them to the rack.

If you're unsure whether you're performing an exercise correctly, seek advice from a personal trainer or other fitness professional.

Please consult with a doctor before starting any workout or fitness program. This is especially important if you haven't exercised in a long time, if you have any health concerns, if you're pregnant, or if you're an older adult. Please speak with your doctor to determine the amount of exercise that is appropriate for you.

Week 1

Rest day!

Rest day!

Rest day!

Rest day!

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