WORKOUT ESSENTIALS: WHAT TO BRING TO THE GYM

If you’re feeling overwhelmed by creating a workout routine, you're not alone. Many people struggle to find an exercise plan that fits their schedule and goals. Whether you’re looking for a workout plan that doesn't require hours at the gym or everyday maintenance, it’s time to explore the wide world of full body workouts!

This comprehensive guide breaks down basic full body workouts, explains their benefits, provides a beginner-friendly routine you can do in under an hour, and offers variations for those who prefer bodyweight exercises.

Don’t take a fitness journey alone. Instead, find a club near you for support and expert guidance along the way.

What are Full Body Workouts?

Full body workouts engage the entire body and offer a balanced approach to fitness, integrating exercises that keep every major muscle group engaged in a single session. This type of workout can maximize time at the gym and provide a comprehensive fitness routine you can pop into your schedule three times a week for maximum effectiveness. Whether you aim to boost your overall health, increase strength, or achieve a well-rounded fitness level, full body exercises are an excellent choice. ​

The Top Benefits of Full Body Workouts

Full body exercises offer far more than just convenience. Along with convenience, they provide other vital advantages:

• Muscle Recovery: By strategically distributing workouts throughout the week, full body routines allow your muscles ample time to repair and rebuild, leading to optimal muscle growth and strength gains.

• Promotes Weight Loss: Have you ever heard of something called EPOC? We didn't think so! Increased oxygen consumption after exercise (or EPOC) means your workout boosts your metabolism, even after you leave the gym. Full body workouts help you burn calories effectively, which can contribute to your weight loss journey.

• Time-Efficient: Trying to throw a workout routine into an already busy schedule can be difficult. Luckily, full body workouts can condense everything you need into as little as 30 minutes. This makes it easier to fit exercise into your life, even with a packed schedule.

Key Movements in a Full Body Workout

Full body workouts incorporate exercises that target different muscle groups with a combination of pushing, pulling, and lunging. Here's a breakdown of these fundamental movement patterns, which you can also find helpful in everyday activities:

• Push Exercises: Think chest presses, push-ups, and overhead presses. These exercises strengthen your chest, shoulders, and triceps. Imagine yourself pushing yourself away from the ground or pressing an object overhead.

• Pull Exercises: Exercises like rows, pull-ups, and lat pulldowns engage your upper back and biceps muscles. Think about pulling a lawnmower cord or rowing a boat.

• Lunges: This exercise strengthens your quads, hamstrings, and glutes. You use lunges whenever you walk upstairs, climb a hill, or take a large step forward.

Crafting Your Full Body Workout Routine: A Beginner's Guide

This sample routine hits all major muscle groups and can be completed in just about a half hour. Aim to incorporate this routine 2-3 times a week, with at least one rest day in between. Remember, this is just a starting point. Adjust the exercises, sets, reps, and rest time based on your fitness level and goals as you progress.

Warm-up 

Light Cardio. Aim for 5-10 minutes of a simple cardio activity like jogging in place or brisk walking to get your blood flowing and prepare your body for exercise.

Dynamic Stretches. Perform 5-10 repetitions of dynamic stretches like walking lunges with twists, arm circles, and leg swings to improve flexibility and range of motion.

The Workout

Now, let’s dive into the nitty gritty. This routine targets all major muscle groups for a complete full body workout. Perform 2-3 sets of 8-12 repetitions for each exercise. Rest for 30-60 seconds between sets to maintain intensity and promote muscle recovery. Pay close attention to proper form to ensure safety and effectiveness.

With a light or medium set of dumbbells and a few other pieces of equipment, you'll be ready to get moving. No access to a gym or not ready for equipment just yet? Each exercise below has a bodyweight modification you can do almost anywhere.

1. Squats

Start your squat with feet shoulder-width apart, toes slightly pointed outward, with a dumbbell in each hand. Engage your core and keep your back straight as you squat as if sitting in a chair. Push back up to the starting position through your heels.

Top Tip: Knees should track over your toes, and your back should remain straight throughout the movement.

Modification: No weights, no problem. You can perform squats without any special equipment. Focus on maintaining proper form and full range of motion.

2. Alternating Lunges 

Stand with feet hip-width apart with a dumbbell in each hand. Step forward with one leg and bend both knees to a 90-degree angle. Lower your back knee toward the ground, with your front knee directly over your ankle. Push through your front heel to return to standing, then repeat with the other leg.

Top Tip: Maintain an engaged core and upright torso throughout the exercise.

Modification: No equipment necessary for this leg burner either. Perform bodyweight lunges without any weights. Focus on maintaining proper form and balance.

3. Biceps Curls 

Stand with feet shoulder-width apart, holding a dumbbell in each hand at your sides. With your forearms facing forward and elbows close to your torso, curl the dumbbells toward your shoulders. Squeeze your biceps at the top and slowly lower the dumbbells back down.

Top Tip: Avoid swinging the dumbbells to lift the weight. Focus on using your biceps to control the movement.

Modification: Perform bodyweight biceps curls by making fists with your hands and curling your arms up toward your shoulders like lifting cans.

4. Triceps Dips 

Find a sturdy dip bar, or use the assisted dip machine at the gym. Start by sitting on the edge with hands gripping the handles shoulder-width apart. Bend your elbows to lower yourself until your arms form a 90-degree angle. Use your triceps to push yourself back up to the starting position.

Top Tip: Focus on engaging your triceps throughout the movement. Keep your core tight and avoid letting your shoulders shrug toward your ears.

Modification: Perform tricep dips on a chair. Sit on the edge of a sturdy chair with your hands gripping the sides and fingertips facing forward. Lower yourself until your elbows bend to a 90-degree angle, then press back up to the starting position.

5. Lateral Pulldowns 

Sit on the lat pulldown machine and adjust the pad for comfort under your thighs. Grasp the wide bar attachment with an overhand grip (palms facing away) and slightly wider than shoulder-width apart. Pull the bar toward your sides until your elbows reach approximately shoulder height. Squeeze your back muscles at the bottom and slowly return the bar to the starting position.

Top Tip: Focus on pulling with your back muscles, not your arms. Keep your core engaged and back straight throughout the movement.

Modification: Find a sturdy surface or railing you can grasp at chest height. Using an overhand grip, pull yourself up slightly as if initiating a pull-up without coming fully off the ground. Focus on squeezing your back muscles and slowly lower yourself back down.

6. Cable Rows 

For cable rows, attach a low-row handle to the cable machine and adjust the seat height so your knees are slightly bent when you grip the handle. Grasp the handle with an overhand grip (palms facing down) and lean back slightly with your core engaged. Squeeze your shoulder blades together at the top as you row the handle closer to your chest. Return the handle to its initial position by slowly releasing it.

Top Tip: Keep your back straight and core engaged throughout the movement. Focus on pulling with your back muscles, not your arms.

Modification: Find a sturdy table or bench. Place your hands shoulder-width apart on the surface, slightly wider than your shoulders. Keep your body straight, lower your chest toward the surface, then push yourself back to the starting position. This is a bodyweight row.

Not sure about your form? Check out this article to learn more!

Cool-down and Recovery Tips

Don’t forget to complement your workout with a thorough cool-down to aid your body in recovery. Stretch the key muscle groups exercised, such as quads, hamstrings, chest, back, shoulders, biceps, and triceps. Hold each stretch for 15–30 seconds.

Incorporating a full body workout routine into your fitness regimen offers a ton of benefits like building overall strength and endurance. Whether aiming for general fitness, strength building, or better health, a full body workout is an effective method to help you reach your goals.

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Whether you are just beginning your workout journey, have newly established weight loss goals, or have hit a plateau in your routine, weight lifting can have a ton of benefits. Especially for beginners, weight lifting can be the perfect addition to create a well-rounded workout routine and enhance your overall health.

We all know that weight lifting can help with strength training and muscle building, but what about weight lifting for weight loss? It may come as a surprise, but lifting weights can be an effective tool on your weight loss journey. In fact, weight training can boost your metabolism, so you burn more calories.

However, it can be challenging to know where to begin when you start your gym training and weight loss journey.

Let’s look at how beginners can start weight lifting for weight loss and how to build effective workouts for achieve your fitness goals.

The basics of weightlifting

Weight lifting is a type of fitness that includes your own bodyweight and other weighted equipment or accessories that build and strengthen muscles. Weightlifting exercises often involve dumbbells, kettlebells, barbells, and other exercise machines. 

This type of training can benefit individuals of all fitness levels and ages. In fact, weight lifting workouts for weight loss are an excellent way for anyone to strengthen muscles and enhance their overall health, not just experienced athletes. These workouts also help reduce the likelihood of overuse injuries by 50%. Implementing weight lifting into an exercise routine can be a great complement to cardio-based exercises, allowing you to feel stronger, faster, and more agile.

Why is weight lifting key for weight loss?

When you hit the gym, do you find yourself heading straight toward the cardio equipment? You're not alone! It's common for a lot of people, especially beginners, to use cardio machines like the treadmill or elliptical as their go-to gym training for weight loss. And those cardio options, like the ones at Planet Fitness, are a great way to stay active on your weight loss journey.

But we'll let you in on a little secret. Cardio is not the only way—and in some cases, not the most effective way—to lose weight and keep that weight off.

Weight lifting builds muscle, and more muscle allows your body to burn more calories during and after your workout sessions. Additionally, weight training will give your body a necessary change of pace and, over time, make your muscles stronger and more efficient.

Don’t forget to properly fuel your body and take time to rest & recover to enjoy all the benefits from your gym training. 

5 tips to build a weight lifting routine for weight loss

Does starting a strength training routine sound daunting? We get it! But weight lifting for weight loss doesn't have to be complicated. Free weights, machines, and even your own bodyweight are all great places to begin your weight lifting journey and supplement your cardio workouts for overall weight loss and maintenance. 

Free weights are a versatile way to adjust the intensity of your workout and get a sense of what weight ranges work for you. Below, we’ll share our favorite tips on building your gym training routine to accomplish your fitness goals. 

1. Master the basics

Whether your goal is to build strength, tone your muscles, or lose weight, the basics of weight lifting are the same. The four fundamental moves you need to be able to do and master are:

• Deadlifts: The all-around champion of weight lifting exercises, deadlifts engage and target almost all your muscles, from the glutes and hamstrings to the core, arms, and shoulders. Remember to hinge at your hips with a slight bend in your knees and squeeze your glutes when standing back up with the barbell or free weights.

• Push-ups: Back to tried and true basics! Push-ups are a valuable, functional exercise for beginners. Your body weight provides the resistance, and multiple sets can be completed in just a matter of minutes. Keep your hands flat on the floor and shoulder-width apart, keeping your weight evenly distributed over your body. For those needing a more accessible option, try knee push-ups first and work up to a standard push-up. Or if you want an extra challenge, try a modified version like a diamond or single-leg push-up.

• Rows: Row, row, row your way to a stronger upper body. This horizontal or overhead exercise targets the back, shoulders, and biceps muscles to increase grip strength and arm definition. 

• Squats: One of the most basic strength training movements—with some of the most variation!  Keep your knees above your feet (not bowing out or in), hinge at the hips, and keep your chest up and back straight. Your arms should hang at your side with a firm grip on your free weights as you lower your bottom toward the ground. Try completing three rounds of 15 repetitions with a 30-second break in between. Don't stop there; as you progress and become the master of squats, you can try all types of modifications like incorporating different equipment or stances.

2. Understand your mobility limits

While you may be eager to see the benefits of weight lifting for weight loss, it’s just as important to take things slow and understand your mobility limits.

Be sure you prioritize proper stretching and focus on your flexibility. Start with a dynamic warm-up of leg and arm swings, shoulder rolls, and neck turns that warm up your muscles and prime your joints for flexibility and mobility.

Once you are warmed up, you can then assess any mobility limitations for that session. Try gripping dumbbell, hanging on a bar, holding a plank, or sitting into a squat. 

If these exercises are challenging or uncomfortable, hold off on implementing them into your weight training for weight loss, or start with your bodyweight until these exercises feel easier. 

3. Bodyweight exercises

Bodyweight workouts for weight loss are a great place to start, especially for beginners looking to start weight lifting at a gym or working out at home. As the name suggests, no fancy equipment is needed for bodyweight workouts, so you can do them almost anywhere!

This specific type of weight training for weight loss is a great way to practice proper form. (Remember: master the basics!) It's important to never sacrifice proper form and technique for more weight. This ensures you're maximizing your results and reducing your risk of injury when you add additional weights as you progress.

4. Cardio is still your friend

Adding weight lifting for weight loss is excellent, but don’t ditch your cardio routine altogether. Cardio workouts for weight loss are still important, as they elevate your heart rate and promote cardiovascular fitness. They also improv your sleep and reduce anxiety. This means you'll find yourself more energized throughout the day.

Plus, these workouts can be done in the gym, at home, or outside. And some of your everyday hobbies or activities even count as cardio! Common cardio workouts include:

• Gym: Treadmill, step mill, elliptical, row machine

• Home: Yard work, recreational sports, jumping rope, hiking, light running, or speed walking

5. Listen to your body

The last tip for building a weight lifting routine for weight loss is the most important—listen to your body. Pay attention to how you feel and how your body responds to your new routine before, during, and after your weightlifting sessions.

Just like with a cardio routine, give yourself rest days. Beginners utilizing gym training for weight loss can also try incorporating longer static stretching or mobility sessions after their workouts to stay loose and allow their muscles to recover. 

While your body adjusts to your new regimen, there is a big difference between pain and discomfort, and it's important to discuss any new weight loss journey with a medical professional to spot the differences. If the new routine is uncomfortable, take it slow, give yourself more breaks between reps, or ask a certified fitness trainer for help and advice. If you are in pain, take a pause and seek guidance from your doctor.

Beginner weight lifting routine

The beauty of weight lifting workouts is that there is so much variety to create workouts that you enjoy. It's important to find out what works for you.

If you need some inspo to get started, here are three routines that you can test out (or modify) to fit your weight lifting for weight loss journey:

• Workout #1

  • Warm up with 5 minutes of light cardio or dynamic stretches

  • 10 push-ups (3 sets)

  • 10 alternating dumbbell hammer curls (3 sets)

  • 12 dumbbell goblet squats (3 sets)

• Workout #2

  • Warm up with 5 minutes of light cardio or dynamic stretches

  • 12–15 glute bridges

  • 30-60-second plank hold (3 sets)

  • 15 lunges (3 sets each leg)

  • 15 reps squats (3 sets each leg)

  • 60-90-second downward-facing dog holds (2 sets)

• Workout #3

  • Complete 5 sets with 5–8 reps total of the following exercises:

    • Chest press

    • Deadlifts

  • Complete 4 sets with5–10 reps total of the following exercises:

    • Kettlebell swings

    • Shoulder press

    • Turkish get up

Whether you are new to weight lifting or looking to change up your gym routine, these workouts will set you up for progress and success regardless of your fitness goals. Not to mention your muscles will be challenged, and you can say bye-bye to boredom as you’ll keep your fitness routine feeling fresh and new. 

Plus, if you’re looking for even more guidance and support, our free fitness training at Planet Fitness can help. You can meet with friendly and knowledgeable trainers to discuss your fitness goals and find a program just for you. 

Always consult a physician before starting a new weight loss program.

It’s no secret that a significant part of the body's strength and stability comes from your bootylicious bottom half. More formally known as the gluteal muscles, or commonly called the "glutes."

Many gym-goers focus on these muscles to get in shape, achieve better posture, and increase athletic performance. And strong glutes do more than look good—they improve mobility, stabilize the core, and support the lower back. 

Below, we’ll unpack the anatomy of the glutes, highlight the numerous benefits of strengthening them, and provide a comprehensive guide to 12 beginner glute workouts. In no time at all, you’ll be on track to more substantial, defined glutes, regardless of your goals.

What are Your Glute Muscles?

The glutes, as most know them, are actually a group of three muscles, simply distinguished according to size: the gluteus maximus, medius, and minimus. 

The biggest of the three, the gluteus maximus, handles hip extension and thigh movement, while the medius and minimus assist with hip abduction and pelvic stabilization. Together, this team of muscles supports lower body movements, balance, and posture maintenance. 

Gluteus maximus

The most considerable muscle in the buttocks, the gluteus maximus, is in charge of hip extension and rotation. It originates from the bottom of the pelvic floor—yes, that bottom—and spirals around to the top of the femur. A strong gluteus maximus assists in running, stair climbing, and standing, as well as general movement efficiency and posture.

Gluteus medius

The gluteus medius, beneath the gluteus maximus on the pelvis, plays a crucial role in lower body function. It also attaches to the femur and is pivotal for hip abduction and pelvis stabilization during walking and running, ensuring balance and smooth movements. Strengthening the gluteus medius enhances lower body strength, coordination, athletic performance, and gait.

Gluteus minimus

The gluteus minimus, beneath the gluteus medius, is the smallest and deepest gluteal muscle. It aids in hip rotation and pelvic stabilization. But despite its size, it ensures lower body balance and smooth movement in activities like walking and running. Strengthening this muscle reduces injury risks, enhances athletic performance, and improves functional fitness for daily activities.

But before we jump into the glute exercises themselves, let’s expand upon the benefits you’ll get from workin’ that booty! 

Benefits of Exercising the Glutes

Strengthening your glutes is essential for improving posture, boosting athletic performance, and reducing injury risk. Glute exercises specifically help to: 

• Improve posture

• Boost athletic performance

• Reduce injury risk

A firm glute workout can also: 

• Stabilize and balance the body

• Support the lower back

• Increase hip extension

Glute exercises also assist you in becoming functionally strong for daily tasks, and are essential for advanced sports motions, which improve performance and decrease tiredness.

12 Best Glute Exercises for a Beginner's Workout

But (see what we did there?) let’s get to the good stuff! Here are some simple glute exercises that are perfect for beginners:

1. Glute Bridges

Lie on your back with your knees bent and feet flat on the floor. Lift your hips toward the ceiling, squeezing your glutes at the top of the movement. Lower your hips back down to the floor and repeat.

Benefits: Targets the gluteus maximus and hamstrings while improving hip mobility.

2. Bodyweight Squats

Stand with your feet shoulder-width apart. Bend your knees and hips as if sitting back in a chair, keeping your chest up and back straight. Push through your heels to return to a standing position and repeat.

Benefits: Works the gluteus maximus, quads, and hamstrings.

3. Lunges

Step forward with one foot and lower your hips until both knees form 90-degree angles. Push back up through your front heel to return to the starting position. Switch legs and repeat the movement.

Benefits: Engages the gluteus maximus, quads, and hamstrings, enhancing balance and coordination.

4. Donkey Kicks

Start on all fours, keeping your hands directly under your shoulders and knees under your hips. Kick one leg towards the ceiling with a bent knee, squeezing your glutes at the top. Lower your leg back down and repeat on the other side.

Benefits: It isolates the gluteus maximus and improves lower back strength.

5. Fire Hydrants

Start on all fours with your hands under your shoulders and knees under your hips. Lift one leg to the side, keeping your knee bent at a 90-degree angle. Lower your leg back down and repeat on the other side.

Benefits: Targets the gluteus medius and improves hip mobility.

6. Step-Ups

Step onto a sturdy platform with one foot, pushing through your heel to lift your body. Step back down with the same foot, then switch legs and repeat. Continue alternating legs for the desired number of repetitions.

Benefits: Works the gluteus maximus and enhances lower body strength and balance.

7. Clamshells

Lie on your side with your knees bent and feet together. Lift your top knee while keeping your feet together, squeezing your glutes. Lower your knee back down and repeat, then switch to the other side.

Benefits: Strengthens the gluteus medius and minimus, improving hip stability.

8. Hip Thrusts

Sit with your upper back against a bench and your feet flat on the floor. Lift your hips towards the ceiling, squeezing your glutes at the top. Lower your hips back down and repeat the movement.

Benefits: Intensively targets the gluteus maximus, promoting muscle growth and strength.

9. Bulgarian Split Squats 

Stand a couple of feet in front of a bench. Place one foot on the bench behind you. Lower your body until your front thigh is parallel to the ground, then push back up. Repeat on the other leg. 

Benefits: Bulgarian split squats increase leg strength, balance, and flexibility.

10. Single-Leg Deadlifts 

Stand on one leg with a slight bend in your knee. Hinge at the hips, lowering your torso while extending the free leg behind you. Return to the starting position and switch legs. 

Benefits: Single-leg deadlifts enhance balance, coordination, and posterior chain strength.

11. Side Lunges 

Stand with your feet together. Step out to the side with one leg, bending that knee while keeping the other leg straight. Push back up to the starting position and switch sides. 

Benefits: Side lunges improve lateral movement, hip flexibility, and lower body strength.

12. Frog Pumps 

Lie on your back with the soles of your feet together and knees bent out to the sides. Lift your hips towards the ceiling, squeezing your glutes at the top. Lower your hips back down and repeat the movement.

Benefits: Frog pumps target the glutes and inner thighs, enhancing hip stability and strength.

For optimal results, throw a few of these butt exercises into your routine each week. Make sure to mix up the exercises to target all three of the major glute muscles and keep those workouts balanced. 

How often should you do glute exercises?

To get the juiciest benefits from all that booty work, two to three times a week is a great target for working out the glutes. At this frequency, your muscles can repair themselves and get stronger. Incorporate a range of exercises to keep your workouts balanced and to target all the glute muscles. Don’t forget to allow at least one day of rest between sessions to prevent overtraining.

To keep improving over time, pay attention to progressive overload and consider working with a trainer to boost your workouts' volume, resistance, or intensity. Mobility and stretching exercises can also help maintain flexibility and reduce muscle tension as you build muscle. 

How to add glute exercises to your workout routine 

By rotating these twelve glute exercises into your regular regimen, you’ll develop strong muscles, correct your posture, and improve athletic performance. And with consistency and dedication, you'll start noticing your strength, stability, and overall fitness improvements. Stick with it, and you’ll reap the rewards of a comprehensive, efficient exercise program that strengthens your general health and well-being while toning that tush.

Embrace the process, and seek support from your local Planet Fitness. Or get started on your glute workout now for free by downloading the PF App!