Choosing exercises for a workout can be confusing.
If you follow the advice of social media “experts” and “trainers,” you could quickly find yourself doing a superset of high-intensity kettlebell flows while only eating meat once a day.
But you can breathe a sigh of relief.
Your workouts and the exercises within them don’t need to be complicated to get results. In fact, for most of us, simple workouts are the most effective.
Whether you’re new to fitness or a fitness coach, this blog will teach you how many exercises you should do in a workout, plus the specific types of exercises.
Table of Contents:
How Many Exercises Should You Do per Workout
Movement Patterns
Exercises for the Beginner
Exercises for the Intermediate
Exercises for Advanced Clients
How Many Exercises Should You Do Per Workout
How many exercises you should do per workout depends on your level of experience. Beginners may do 4-6 exercises, intermediates may do 1-3, and advanced clients may do 1-6.
But we challenge you to think about movement patterns before you choose the exercise.
All exercises fall within six movement patterns: squat, lunge, bend, push, pull, and core.
So first, choose what movement patterns you are going to include in your workout. This changes depending on your experience, more about this later.
Then, create a framework for the workout using the movement patterns. Here's an example of a full-body workout framework.
Full-Body Workout:
Finally, you can then select an exercise for each pattern.
Sample Exercises for Each Movement Pattern:
Squat: Goblet Squat, Wall Sit, Landmine Hack Squat
Bend: Glute Bridge, Deadlift, Banded Pull Through
Push: Bench Press, Push Up, Overhead Press
Pull: Dumbbell Row, Pull Up, Bent Over Row
Core: Plank, Deadbug, Farmer’s Carry
Now let's walk you through how to choose what movement patterns and exercises you should do in a workout based on your ability.
(Looking for at-home workouts? Download our free guide to bodyweight training here.)
Exercises for The Beginner
If you are new to exercise or haven’t trained consistently for more than one year, you are a beginner.
Beginners should do full-body workouts and include 4-6 movement patterns, with one exercise per pattern in each workout.
(You can learn more about why full-body workouts are great for beginners here.)
If you want to include aerobic training in your program, alternate between one day of resistance training and aerobic training. Repeat this for the whole week.
Sample Workout:
A1) Kettlebell Romanian Deadlift @3030, 8-10 reps x 3 sets; rest 60 seconds (Bend)
A2) Dumbbell Bench Press @2111, 8-10 reps x 3 sets; rest 60 seconds (Push)
B1) Goblet Squat @3311, 8-10 reps x 3 sets; rest 60 seconds (Squat)
B2) Seated Lat Pull Down @3012, 8-10 reps x 3 sets; rest 60 seconds (Pull)
C) Banded Dead Bug @3030, 10-12 reps x 3 sets; rest 60 seconds (Core)
Exercises for The Intermediate
If you have been training consistently for more than one year and up to four years, you are likely an intermediate trainee.
Intermediates should do 1-3 movement patterns per workout, with 1-3 exercises per pattern.
The amount of volume and intensity in a training session will determine how many exercises are in the workout. You can learn more about volume and intensity here.
For a training split, do an upper-body training day, followed by a lower-body day, and then an aerobic day. Repeat this cycle based on your desired number of workout days.
Sample Workout:
Monday (Upper + Core):
A) Weighted Neutral Grip Pull Up @21X1, 3-5 reps x 4 sets; rest 2-3 minutes (Pull)
B1) Close Grip Bench Press @2111, 8-10 reps x 3 sets; rest 90 seconds (Push)
B2) Landmine Row @2112, 8-10 reps x 4 sets; rest 2 minutes (Pull)
C1) Wall Walk, 3 reps x 3 sets; rest 60 seconds (Push, Core)
C2) Goblet Carry, 40m x 3 sets; rest 60 seconds (Core)
Tuesday (Lower + Core):
A) Romanian Deadlift @2010, 6-8 reps x 4 sets; rest 2-3 minutes (Bend)
B1) Kettlebell Front Rack Split Squat @2121, 10-15 reps x 3 sets; rest 90 seconds (Lunge)
B2) Tuck L-Sit on Parallettes, Max Hold x 3 sets; rest 2 minutes (Core)
C1) Barbell Hip Thrust @20X1, 15-12-10; rest 90 seconds (Bend)
C2) Hanging Oblique Raises @2020, 10-12 reps x 3 sets; rest 2 minutes (Core)
Wednesday (Aerobic):
Row 500m x 10 @ 2k pace
Exercises for The Advanced Client
You are advanced if you have been training consistently for more than four years.
Advanced clients should do one pattern per workout. Inside of that workout can be 1-6 different exercises in that pattern.
Again, the specific number of exercises depends on how much volume and intensity is in each session.
For example, if you are testing a back squat one-rep max, you might do that one exercise that day because it is very intense. But if the goal is to build volume in the push pattern, you may choose six push exercises for one workout.
For an advanced training split, devote one day a week to each movement pattern.
Monday (Bend)
Tuesday (Push)
Wednesday (Aerobic)
Thursday (Squat)
Friday (Pull)
Saturday (Lunge)
Sunday (Off)
Sample Workout:
A) Sumo Deadlift @20X0, 6-4-2-6-4-2; rest 3 minutes
B1) Dumbbell Death March, 12-16 alternating reps x 3 sets; rest 90 seconds
B2) Chinese Plank, 45-60 seconds x 3 sets; rest 2 minutes
ARE YOU A FITNESS Coach OR WANT TO BECOME ONE?
Are you a fitness coach or interested in becoming one?
Helping people reach their goals through exercise and nutrition is a fulfilling experience.
It is also a skill that can be learned.
In just six months, you can become an independent fitness coach, running your own small business and dramatically impacting the lives of those around you.
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