How Many Exercises Per Workout is Right for Me?

Whether you're new to the gym or a seasoned pro, you've probably wondered: How many different exercises should I be doing in each workout? The answer, as is often the case with fitness, isn't one-size-fits-all. But don't worry, we're going to break it down and help you find your sweet spot.

Optimal Number of Exercises Per Workout

Including the right number of exercises in your workouts can make a big difference.

• Too few exercises and you might not challenge yourself enough to see the progress you want to. This can then lead to plateaus and a lack of motivation. You also might not be working all your major muscle groups, which can hinder your overall fitness goals.

• Too many exercises, on the other hand, can lead to overdoing it in a major way. This can mean you don't give your muscles enough time to recover from the stress of exercise. Overtraining like this can lead to fatigue, decreased performance, and even injuries. It can also make your workouts feel overwhelming and destroy your motivation to go to the gym.

The key is to find the balance that allows you to progressively overload your muscles (gradually increase the difficulty of your workouts) while still allowing time for a proper recovery. This will help you make consistent progress towards your fitness goals and keep you coming back session after session.

Your Fitness Level

This is a big one! Beginners should focus on mastering proper form for a smaller number of exercises to avoid injury and build a solid foundation. You can gradually increase the number of exercises as you get stronger and more comfortable with compound movements like squats, lunges, pushes, pulls, and core exercises. These exercises work multiple muscle groups at once, making them a great time-efficient option for everyone.

Your Goals

Are you aiming to build muscle, increase strength, improve cardiovascular fitness, or a combination of these? Each goal will benefit from a slightly different approach to exercise type and volume. For example, strength training programs usually focus on compound movements with fewer repetitions at heavier weights, while muscle-building programs will include more isolation exercises and a higher number of reps.

The Type of Workout

Full-body workouts, which hit all the major muscle groups in one session, are a great option for beginners or those short on time. These workouts typically involve fewer exercises per muscle group compared to split routines (where you train different muscle groups on different days). A Split routine will allow you to target a specific muscle group with greater intensity, but it will also require more time at the gym each week.

Recovery Time

Don't forget to factor in rest days, they are just as important as the days you spend hitting the gym. Your muscles need time to repair and rebuild themselves after a workout, this is when all that muscle growth happens! As a general rule, beginners might need more rest days (2-3) than experienced gym-goers (1-2). But everyone is different so listen to your body – if you're feeling sore or fatigued, take an extra day to rest.

How Many Exercises for Beginners and Beyond

While there's no magic number, we’ve put some general guidelines together to get you started:

Beginners (the first 1-3 months of hitting the gym)

Focus on mastering proper form for 2-3 compound exercises per muscle group. This might involve exercises like squats, lunges, pushes ( including push-ups or bench press variations), pulls (like rows or pull-ups), and core exercises (planks or crunches). You can also incorporate full-body exercises that will work multiple muscle groups at once, such as burpees or kettlebell swings.

Intermediate (3-6 months of gym trips)

As you get stronger and more comfortable with the compound movements you’ve been practising; you can increase the number of exercises to 3-4 per muscle group. Start adding some isolation exercises so you can target specific muscles in more detail. This could include things like bicep curls, tricep extensions, shoulder raises, or calf raises. Make sure you maintain a balance between compound and isolation exercises, with compound movements making up the bulk of your workout routine.

Advanced (6+ months of regular gym workouts)

By this stage, you can probably handle a higher training volume. So, increase the number of exercises to 4-5 per muscle group, but prioritise quality over quantity. Focus on using challenging weights and maintaining proper form throughout each set and repetition. Some advanced lifters might also experiment with more advanced training techniques, such as drop sets or supersets, to further challenge their muscles.

How to Get the Most Out of Your Workout

Prioritise Compound Movements

Compound movements, such as squats, deadlifts, and bench presses, are at the core of a balanced strength training program. They engage multiple muscle groups at the same time, leading to greater overall strength and muscle development. Including these movements in your routine not only saves a bit of time but also maximises your workout efficiency.

Mix It Up

While compound movements are essential, variety is the spice of life. Don't hesitate to experiment with different exercises, rep ranges, and training styles to keep your gym sessions challenging and enjoyable. This approach stops you hitting a plateau, reduces the risk of overuse injuries, and keeps your muscles adapting.

Listen to Your Body

Paying attention to your body is crucial for avoiding injury and optimising your training. Regularly check in with how your body feels during and after your workouts and be prepared to adjust your workout if you experience excessive fatigue or pain. Remember, consistency is key to getting the results you want, and pushing yourself too hard can set you back.

Track Your Progress

Keeping a workout journal or logging your sessions in The Gym Group app can be a great way to monitor your progress and fine-tune your training. By tracking the exercises you perform, the weights you lift, and the number of reps and sets, you can easily gauge your body's response to different training volumes and make more informed decisions about future workouts. This approach ensures that your routine evolves alongside your fitness goals.

In Conclusion

Remember, everyone is different, so don't be afraid to try different things and adjust your workouts as you go, fitness should be enjoyable and sustainable. The most important thing is to find what works best for YOU. If you have any specific questions or need help designing a workout plan, reach out to one of our certified personal trainers. They can provide expert guidance tailored to your individual needs. Find your local gym to get started today.