Do you ever wonder if your workout routine is correctly structured or if are you just spinning your wheels? Are you doing too much, or too little, for each muscle group?
Obtaining the right balance is key to hitting your fitness goals. Whether you are training for strength, muscle growth, endurance, or overall fitness, this guide breaks down how many exercises per muscle group you need for optimal results.
Understanding Muscle Groups
Our muscles are grouped into six major areas:Â
Chest: Includes the pectorals.
Back: Divided into upper (trapezius, rhomboids) and lower (latissimus dorsi).
Legs:Â Covers quadriceps, hamstrings, glutes, and calves.
Arms:Â Comprising biceps and triceps.
Shoulders:Â Focusing on the deltoids and rotator cuff.
Core: Encompasses the abdominals, obliques, and lower back.
Balanced training is crucial. Overworking one area while neglecting others can lead to muscular imbalances, reduced functionality, and even injuries. For example, focusing too much on chest exercises while ignoring your back can lead to poor posture and shoulder issues.
Training for balanced muscle development enhances both your aesthetics and performance, ensuring strength and stability in daily activities. It also supports long-term health, especially as you age.
How Many Exercises Per Muscle Group for Strength?
Building strength requires heavy lifting with a focus on compound movements. These exercises, such as squats, deadlifts, and bench presses, recruit multiple muscles, making them the most efficient for strength gains.
Exercises per session: 2–4 per muscle group.
Reps and sets: 4–6 reps for 3–5 sets.
Rest periods: 2–5 minutes to allow your muscles to recover fully and perform optimally.
Example Strength Push Day:
Bench Press: 4 sets of 5 reps.
Incline Dumbbell Press: 4 sets of 6 reps.
Weighted Dips: 3 sets of 6 reps.
By prioritising heavy loads and compound exercises, you will see significant strength improvements. Don’t forget recovery, your body needs time to adapt and rebuild stronger.
How Many Exercises Per Muscle Group for Muscle Growth (Hypertrophy)?
Hypertrophy, or muscle growth, thrives on volume. The goal is to exhaust the target muscle with a mix of compound and isolation exercises.
Exercises per session: 3–5 per muscle group.
Reps and sets: 8–12 reps for 3–4 sets.
Frequency Train each muscle group 2–3 times per week.
Rest periods: 60–90 seconds to maintain intensity while allowing for partial recovery.
Example Hypertrophy Leg Day:
Squats: 4 sets of 10 reps.
Romanian Deadlifts: 4 sets of 8–10 reps.
Walking Lunges: 3 sets of 12 reps per leg.
Leg Press: 3 sets of 12 reps.
Isolation exercises (like bicep curls or leg extensions) complement compound lifts, targeting specific areas for balanced growth.
How Many Exercises Per Muscle Group for Endurance?
Endurance training focuses on improving muscle stamina, making it ideal for athletes or individuals looking to increase overall energy and resilience. The key is slightly higher rep ranges and lighter weights.
Exercises per session: 2–3 per muscle group.
Reps and sets: 12–20 reps for 2–3 sets.
Rest periods: 30–60 seconds to keep the intensity high.
Example Full-Body Endurance Circuit:
Push-Ups: 3 sets of 15 reps.
Bodyweight Squats: 3 sets of 20 reps.
Dumbbell Rows: 3 sets of 12 reps per arm.
Plank Hold: 3 sets of 45 seconds.
Circuit-style training works well for endurance, keeping your heart rate elevated while challenging multiple muscle groups. Check out this guide Very Well Fit for more tips on endurance training.
How Many Exercises Per Muscle Group for General Fitness?
If your goal is simply to stay fit and healthy, a more flexible approach works best. Incorporating functional exercises and a variety of movements ensures your routine is engaging and effective.
Exercises per session: 1–3 per muscle group.
Reps and sets: 8–15 reps for 2–4 sets.
Rest periods: 30–90 seconds based on intensity.
Example General Fitness Routine:
Kettlebell Swings: 3 sets of 12 reps.
Push-Ups: 3 sets of 10 reps.
Dumbbell Rows: 3 sets of 8–10 reps.
Plank with Shoulder Taps: 3 sets of 20 taps.
Consistency is key here. Even a 30-minute session 3–4 times a week can maintain strength, endurance, and flexibility, keeping you active and healthy.
Common Mistakes to Avoid
1. Overtraining: Doing too many exercises per muscle group without proper rest leads to diminishing returns and can result in injuries. Stick to the recommended guidelines and listen to your body.
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2. Skipping Compound Movements: Compound lifts are the cornerstone of any effective program. Relying solely on isolation exercises limits overall strength and functionality.
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3. Neglecting Recovery: Recovery is where progress happens. Ensure you are get enough rest, eating well, and incorporating mobility work into your routine.
Sample Workout Plans for Every Goal
Strength Training Example (Full Body)
Deadlift – Targets posterior chain (lower body and back). 4 sets of 5 reps.
Pull-Ups – Focuses on upper body (back, arms). 4 sets to failure.
Barbell Rows – Strengthens back and biceps. 3 sets of 6 reps.
Overhead Press – Builds shoulders and triceps.4 sets of 6 reps.
Front Squats – Emphasises quads, core, and lower body. 4 sets of 5 reps.
Target: Full body, with a mix of upper and lower body exercises.
Rep Range: Low (4–6 reps) to maximise strength gains with heavier loads. Rest periods: 2–3 minutes.
Hypertrophy Example (Chest and Upper Body Focus)
Bench Press – Builds chest, triceps, and shoulders. 4 sets of 10 reps.
Dumbbell Flyes – Focuses on chest isolation. 3 sets of 12 reps.
Push-Ups – Adds volume to chest and arms. 3 sets to failure.
Incline Dumbbell Press – Targets upper chest and shoulders. 4 sets of 10 reps.
Cable Chest Press – Isolates chest and provides consistent tension. 3 sets of 12 reps.
Target: Chest, shoulders, and arms.
Rep Range: Moderate (8–12 reps) to optimise muscle growth with a focus on volume. Rest periods: 60–90 seconds.
Endurance Example (Full Body Circuit)
Burpees – Full-body cardio and strength. 3 sets of 12 reps.
Goblet Squats – Lower body and core focus. 3 sets of 15 reps.
Plank Holds – Builds core endurance. 3 sets of 1 minute.
Mountain Climbers – Core and cardio. 3 sets of 30 seconds per side.
Jumping Lunges – Lower body and cardio. 3 sets of 12 reps per leg.
Target: Full body, emphasising stamina and functionality.
Rep Range: High (12–20 reps) or time-based for endurance and stamina. Rest periods: 30–60 seconds.
General Fitness Example (Balanced Full Body)
Kettlebell Deadlifts – Lower body and core. 3 sets of 12 reps.
Push-Ups – Upper body (chest, shoulders, arms). 3 sets of 15 reps.
Dumbbell Rows – Back and arms. 3 sets of 10 reps.
Step-Ups – Lower body balance and strength. 3 sets of 12 reps per leg.
Kettlebell Swings – Full-body power and endurance. 3 sets of 15 reps.
Target: Balanced full-body workout with functional movements.
Rep Range: Moderate to high (10–15 reps), offering flexibility for a balance of strength and endurance. Rest periods: 60–90 seconds.
A few tips to maximise your workouts
Now that you know how many exercises per muscle group you need to work to maximise your training routine, here are a few additional considerations to optimise your progress:
Prioritise your nutrition
To make sure you give your body the best chance of recovering post workout, you want to make sure that you are consuming enough calories to match your exercise demands and that you are consuming an adequate intake of protein to maximise muscle protein synthesis.
Rest to progress
One of the most neglected aspects of many people's training programs is rest. If you do not give your body adequate time to rest, especially after working the muscles intensely, you are limiting your potential to make more progress with your strength and muscle building gains. We recommend having at least one, but preferably, to full rest days each week.
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You can have the best intentions in the world when it comes to deciding how many exercises per muscle group you should be doing to make progress, but if the plan you are following isn't optimised for your fitness goals then you are leaving heaps of potential on the table. Click here to check out our online personal training services to see whether we would be a good fit for you and your goals.
How many exercises per muscle group - final thoughts
How many exercises per muscle group you need to do depends on your specific goals, whether it’s strength, hypertrophy, endurance, or general fitness. A thoughtful, balanced approach tailored to your needs ensures progress while preventing overtraining or burnout. Experiment with the guidelines provided and adjust based on your progress and preferences.
Need help designing the perfect workout plan? Get in touch today or check out my blogs here for more fitness advice tailored to your journey.
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