Whether you’re just getting started strength training or you’ve been in the groove for a while, it’s important to be educated on how you can get the most out of your workouts. For busy lifestyles, it makes sense to train multiple muscle groups in one session instead of one muscle group at a time. Show
One of the most common questions people have when they first start strength training is what muscle groups to work out together and how often to train each one. So Which Muscle Groups Should You Workout Together?First, let’s look at the basic minimum guidelines for resistance training given by The American College of Sports Medicine (“ACSM”):
Strength Training Opposing Muscle GroupsOne of the most common ways to lift weights and certainly a favorite of weight lifters everywhere is to train opposing muscle groups. These opposing muscles are also called agonists and antagonists and they work together for many of the movements we make. Simply put, you are working both the front and the back part of one particular area of the body on the same day. How do you separate muscle groups when working out? The goal is to train the opposing muscle groups in the same session. And because you need 48 hours of rest for the muscle you work with, it is convenient to follow up the next day with a different part of the body. This gives your muscle groups time to recover. Major Muscle Groups to Workout TogetherHere are a few popular options for which muscle groups to work out together:
To start, click on the bulleted list above to quickly jump to each individual strength training workout. As we mentioned, these are a few popular options for certain muscle groups to work out together, but this is by no means an exclusive list. Nevertheless, we have created the below four workouts that engage complimentary muscle groups together. Muscle Groups to Workout Together: Chest & BackWhether you’re getting ready for tank top season or just want to feel good about your upper body, this workout is going to be it for you! But just remember, you have to lift weights in order to strengthen and tone your arms, just like you do your lower body! These upper body movements will round out your chest and back muscles, focusing on the front and backside of your upper body! Equipment: Medium-to-heavy set of dumbbells. I tend to use 12 lb dumbbells when I work my upper body. Feel free to use anywhere between 8 lb and 15 lb dumbbells. Choose the weight that allows you to complete the workout and is still a little challenging! Workout Instructions: This upper body workout will be done in a circuit-type format. Complete each exercise for a total of 45 seconds and rest for 15 seconds. The 15-second rest is to catch your breath and get you ready for the next movement. 1. Chest Fly
Here’s how to perform chest flys:
2. Renegade Row
Here’s how to do a renegade row:
This will have your chest, shoulders, and triceps burning – and your heart rate up 3. Push-Up
Think you need to bench press to get great shoulders? Think again. The push-up is the holy grail of strength moves. The push-up targets several muscle groups all in one efficient exercise. Here’s how to do a push-up:
4. Reverse Grip Double Arm Rows
Here’s how to do reverse grip double arm rows: 1) Start with legs together and sit back into a slight squat engaging abdominal. Arms are in front of the body holding dumbbells at hip height with palms facing the ceiling. 2) Draw elbows back past hips gently hugging the side body so you feel lats and triceps engage and return forward with control. This exercise targets the back muscles which is an often-overlooked muscle group in women. 5. Chest Press
Here’s how to perform a chest press:
Your chest, shoulders, and triceps get major muscle-building benefits from this move. 6. Overhead Pull
This targets the shoulders and triceps, muscle group. Here’s how to perform an overhead pull:
Repeat the circuit 3 times for a complete 20-minute upper body workout! Related: What’s The Difference Between Muscle Strength and Muscle Endurance? Muscle Groups to Workout Together: Quads & Hamstring
Did someone say leg day?! Lower body strength training workouts are some of the most commonly searched workouts on the internet because who doesn’t love a good leg burn? The goal of this workout is to target the quad and hamstring muscles together and to find fatigue in your lower body. If you get to the last couple of reps and you feel like you can’t do one more, that’s exactly where you should be. And finally, if you come to the last couple of reps and feel like you could do more, pick up heavier weights! Bringing to you a Lower Body Max Out Workout follow along below! Equipment: You will need a set of medium-to-heavy dumbbells. Also, I would personally grab a set of 12 or 15 lb dumbbells but anywhere between 8 lb and 20 lb dumbbells would be advised depending on your level of fitness. Workout Instructions: This workout will consist of 6 total lower body movements (3 focused on the quads and 3 focused on the hamstring, the backside of your leg). Complete 12 repetitions per exercise and repeat the entire workout a total of 3 times! 1. Basic Squat
Here’s how to perform a basic squat:
2. Deadlift
Here’s how to perform a deadlift:
3. Alternating Lunges (6 reps per side)
Here’s how to perform alternating lunges:
4. Single-Leg Hamstring Bridge (Left Side)
Here’s how to perform a single-leg hamstring bridge:
5. Pistol Squat
Here’s how to perform pistol squats:
6. Single-Leg Hamstring Bridge (Right Side) (see instructions above)Repeat the entire circuit 3 times! Muscle Groups to Workout Together: Bicep, Tricep & Shoulder
The term “HIIT” workout is often used for cardiovascular workouts but did you know that it can also be used in upper body workouts as well? In this upper body HIIT workout, I am going to show you how quickly and efficiently you can work your upper body. These target muscle groups like the back, biceps, and abs in one efficient training program. Using dumbbells and your bodyweight, we are going to HIIT it hard and burn out your upper body! Equipment: A light to a heavy set of dumbbells. I would use anywhere between 10-12 lb dumbbells. Choose a weight that you can hold onto for a 20-second interval. Workout Instructions: For each of these exercises you are going to go as hard as you can for a working interval of 20 seconds, then rest for 10 seconds before going into the next move. Repeat the entire training sequence again for a total of 5 intervals for a 20-minute workout. Block 1: 20 seconds each/ 10 seconds in between to rest
Block 2: 20 seconds each/ 10 seconds in between to rest
Block 3: 20 seconds each/ 10 seconds in between to rest
Complete the total circuit 5 rounds and you will have completed a 20-minute upper body workout toning the biceps, triceps, and shoulders all together! Muscle Groups to Workout Together: Glute & Abdominal
Glutes and Abs are two of the most popular muscle groups to train together. Try this 10-Minute Butt and Ab workout as a stand-alone quick and efficient workout or add this onto the end of a leg day workout as a “burnout.” Workout Instructions: The workout consists of 6 total exercises – 2 glute-focused movements and 2 abdominal focused exercises. You will alternate between the lower body-focused movement and the abdominal-focused movement and finish with two burnout movements that combine core and legs together! Circuit – you will complete each of the below movements for 30 seconds each completing the full circuit 4 times through!
Burnout – after completing the above circuit 4 times through you will end with the following 2 exercises to “burnout.” Complete the burnout circuit 2 times through to complete the 10-minute circuit!
Want to pair all of these groups together? Here’s an easy schedule to train opposing muscle groups on a weekly basis. Muscle Groups to Workout Together: Sample 4 Day scheduleMonday
Tuesday:
Thursday:
Saturday:
READ THIS NEXT: Bodyweight vs. Weighted Workouts: Which Is Better?What type of training alternates the use of muscle groups?Circuit training alternates workouts targeting different muscle groups in short bursts of high intensity. This alternating means there's less muscle fatigue so you can maintain a high level of intensity throughout the class, while the water helps keep you refreshed.
Should you alternate between muscle groups during workout?Lifting between sets is the key to an optimal workout, says Anthony Belza, C.S.C.S., a strength coach in Toronto. By working through your "rest" periods, you'll shorten your workout, which will keep it more intense.
What type of training alternates the use of muscle groups defending on the body part being targeted?A muscular strength and endurance circuit alternates muscle groups, such as upper body, lower body and core, so little or no rest is needed in between stations. This article focuses on another form of circuit training: aerobic + strength.
Should you alternate exercises?Adding variety to your workout routine not only avoids boredom in order to keep you motivated, but it also encourages your body to keep changing, progressing, and adapting. When your body is forced to work harder to keep up with these changes, it can't plateau.
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