The Whole Body Workout - Effective and Practical Weight Training

Over the years, I have designed countless weight training programs for both new clients and ever progressing existing clients. A correctly designed program will play a major role for accelerated and continuous success. Figuring out where to start in the weight room however, is a tricky thing. Planning a detailed program takes in account the following factors: primary fitness goal, secondary goals, past and present injuries, weight training experience, overall fitness level, current fitness program, workout time commitment, and lifestyle. Within these lie sub-factors and on top of all this, you need to do a workout that is psychologically pleasing. Yes, it is overwhelming and confusing to think about every detail. Fortunately for most people, a simple, well rounded whole body workout is the best choice.

Ask yourself: How long has it been since I was on a consistent weight training program? If you are a starting, re-starting, or an inconsistent beginner-intermediate exerciser, then a whole body workout is ideal for you. If it has been 2 months or longer since you last consistently exercised with weights, then a whole body workout is a great place to start.

Benefits to a Whole Body Workout:

• Best for overall health and longevity
• Surprisingly effective gains in strength and fitness
• Ease of workout design
• Simple execution
• Increased functionality
• Balanced
• Convenient

Here are 2 sample whole body workouts. The first is a simple, traditional weight training program and can be done in any gym with little instruction. It is a great way to get your body accustomed to lifting weights while minimizing injury. The second is a whole body integrated program. In this concept, certain exercises are focused on one area while simultaneously working your entire body to perform the move. This is a more functional workout and will optimally benefit the average exerciser. Even many advanced exercisers can use the whole body approach depending on their goal.

Sample Whole Body Workout (Beginner):
Ball Squats
Horizontal Machine Squats
Lying Leg Curls
Calf Raises*
Rows*
Lat Pulls
Chest Press*
Shoulder Press*
Reverse Crunches
Oblique Crunches
Crunches
*can be done using machines or free weights depending on experience

Sample Whole Body Integrated Workout (beginner-intermediate):
Kettle Bell Deadlifts
Squat/Curl/Press with Dumbells
Ball Hamstring Curls
Calf Raises on a ledge
Pushups (or modified pushups)
Standing Cable Rows (in ¼ squat stance)
Assisted Pullups
Cable pullover/tricep extensions
Reverse Crunches
Oblique Ball Crunches
Ball Crunches

Whole body workouts are best for most but not all
The more advanced an exerciser, the more program design plays a role. Athletes, bodybuilders, and the more aggressive exercisers will need a different weight training program. It should be obvious that a collegiate athlete would do a much different workout from the typical American. Also, those with specific limitations need specialized workouts to address dysfunctions and injuries. The biggest demographic that will detest the whole body workout are those with the primary goal of muscle gain. I will say, they are correct for the most part. In a whole body workout muscle gain will be slower than in a split routine, but you will increase your performance in other areas. However, for the novice or restarting exerciser focused on muscle gain, the whole body workout is a great approach for the first couple months.    

Consider your current fitness level and what you are trying to improve. For most, a whole body workout is the best approach. For more information on Whole Body weight training and program design contact Jerry Yuhara, CPT,PES

Located on 744 San Antonio Rd. Suite 2. Breakthrough Personal Training: Expert Personal Trainer serving the Los Altos, Palo Alto, Mountain View and Menlo Park area. Specializing in Weight Loss, Optimal Aesthetic Results, Injury Prevention, Post-Rehabilitation, Nutrition, Downtown San Jose Bootcamp, and Fitness Services.