45 Minute Full Body Strength Training Workout for Muscle Gain

In today’s fast-paced world, finding time for a balanced workout can be challenging. That’s where a 45-minute full body strength training workout comes in—offering an efficient, effective, and balanced approach to fitness. Whether you want to build muscle, increase functional strength, or shed fat, this total-body strength session delivers big results in a short window of time.

This guide will walk you through a structured 45-minute strength routine that hits every major muscle group, boosts metabolism, and helps you stay consistent with your fitness goals—all while being scalable for beginner, intermediate, or advanced lifters.

Benefits of Full Body Strength Training

Before we dive into the actual workout, let’s explore the key benefits of full body strength training:

1. Efficient Use of Time

Targeting multiple muscle groups in one session ensures you maximize every minute. A well-structured 45-minute session provides a complete workout without spending hours in the gym.

2. Builds Functional Strength

Full body workouts mimic real-life movement patterns, enhancing balance, coordination, and overall athletic performance.

3. Promotes Fat Loss

Strength training elevates your metabolism through Excess Post-exercise Oxygen Consumption (EPOC)—meaning your body continues to burn calories long after the workout ends.

4. Increases Muscle Mass

With consistent training, your body adapts by building lean muscle, which helps sculpt your physique and supports long-term health.

5. Enhances Hormonal Response

Compound lifts stimulate the production of anabolic hormones like testosterone and growth hormone—essential for muscle repair and fat loss.

Workout Structure: What to Expect in 45 Minutes

A proper full body strength training workout should follow a logical structure to optimize results and reduce injury risk. Here’s how we’ll divide the 45 minutes:

• Warm-Up (5 minutes)
• Main Workout (35 minutes)
• Cool Down and Stretching (5 minutes)

This time-efficient format keeps your heart rate elevated, muscles engaged, and energy focused throughout.

Equipment Needed For Full Body Strength Training

This workout can be adapted for home or gym use. Here’s what you may need:

• Dumbbells or barbells
• Resistance bands (optional)
• Kettlebells (optional)
• Pull-up bar (optional)
• A bench or sturdy surface
• Yoga mat for floor exercises

5-Minute Dynamic Warm-Up

A good warm-up activates your muscles and preps your nervous system. Spend five minutes doing the following:

• Jumping jacks (30 seconds)
• Arm circles (30 seconds forward, 30 seconds backward)
• Bodyweight squats (1 minute)
• Hip openers or leg swings (1 minute total)
• Inchworm walkouts to push-ups (1 minute)

This primes your body for strength training by increasing blood flow, joint mobility, and mental focus.

35-Minute Full Body Strength Training Routine

This routine is broken into three circuits: Lower Body, Upper Body, and Core + Conditioning. Perform each exercise for 3 sets of 10–12 reps (or as noted), resting 30–60 seconds between sets.

Circuit 1: Lower Body Power (12 Minutes)

1. Goblet Squat (Dumbbell or Kettlebell)

Targets quads, hamstrings, glutes, and core.

• Hold a dumbbell at chest level.
• Squat down until thighs are parallel to the ground.
• Drive through your heels to stand back up.

2. Romanian Deadlift (Dumbbells or Barbell)

Targets hamstrings, glutes, and lower back.

• Keep your back straight, hinge at the hips.
• Lower weights just below the knees.
• Engage hamstrings and return to standing.

3. Step-Ups (Bodyweight or Dumbbells)

Targets glutes, quads, and calves.

• Step up onto a bench or box with one foot.
• Drive through the heel to bring your body up.
• Lower back down slowly.

Repeat the circuit for 3 rounds before moving to the next.

Circuit 2: Upper Body Strength (12 Minutes)

1. Push-Ups or Dumbbell Chest Press

Targets chest, shoulders, and triceps.

• Keep your elbows at a 45-degree angle.
• Lower slowly and push up explosively.

2. One-Arm Dumbbell Row

Targets lats, rhomboids, and biceps.

• Place one hand on a bench, row the dumbbell with the opposite hand.
• Keep your back flat and core tight.

3. Dumbbell Shoulder Press

Targets deltoids and triceps.

• Sit or stand with dumbbells at shoulder height.
• Press overhead until arms are fully extended.
• Lower under control.

Complete all three exercises in a row, then rest. Perform 3 total rounds.

Circuit 3: Core & Conditioning Finisher (10 Minutes)

1. Plank to Shoulder Tap

Targets core, shoulders, and stability.

• Hold a high plank position.
• Alternate tapping each shoulder with the opposite hand.
• Keep hips level.

2. Russian Twists (Bodyweight or Weight)

Targets obliques and abs.

• Sit on the ground, slightly lean back.
• Rotate your torso from side to side with control.

3. Burpees (Bodyweight Conditioning)

Targets full body and cardio endurance.

• Drop into a squat, kick feet back, do a push-up.
• Jump back up and reach overhead.

Repeat this circuit for 3 rounds to end the workout with a heart-pounding finish.

5-Minute Cool Down and Stretch

Don’t skip the cool down! It helps with recovery, reduces muscle soreness, and improves flexibility.

Suggested Stretches:

• Standing Forward Fold (hamstrings/lower back)
• Figure-4 Stretch (glutes)
• Child’s Pose (back and hips)
• Chest Opener on Wall (shoulders)
• Cat-Cow Stretch (spine and core)

Hold each stretch for 30–45 seconds while breathing deeply.

How Often Should You Do Full Body Strength Training?

This 45-minute full body strength training workout can be done 2–3 times per week with rest days or active recovery in between. Pair it with a cardio day or mobility session for a balanced fitness program.

Weekly Sample Split:

Day	Workout Type
Monday	Full Body Strength Training
Tuesday	Cardio or Active Recovery (Yoga, Walk)
Wednesday	Full Body Strength Training
Thursday	Rest or Light Activity
Friday	Full Body Strength Training
Saturday	HIIT or Conditioning
Sunday	Rest or Mobility

Modifications for Different Fitness Levels of Full Body Strength Training

Beginners:

• Use lighter weights or bodyweight.
• Focus on form over reps.
• Rest longer between sets.

Intermediate:

• Use moderate to heavy weights.
• Try supersets for increased intensity.

Advanced:

• Increase weight, add time under tension.
• Incorporate supersets or circuits with minimal rest.
• Use progressive overload techniques.

Nutrition Tips to Support Full Body Strength Training

To make the most of your workouts, align your nutrition accordingly:

• Pre-Workout: Fuel with a mix of carbs and protein (e.g., banana with peanut butter).
• Post-Workout: Prioritize protein and carbs to aid recovery (e.g., protein shake with oats).
• Hydration: Drink water before, during, and after your workout.

Consider supplements like creatine, BCAAs, or whey protein if needed and approved by a healthcare professional.

Frequently Asked Questions (FAQs) About Full Body Strength Training

Can I do this workout at home?

Yes! You can modify it using dumbbells or resistance bands at home.

Will this help me lose weight?

Absolutely. Strength training builds muscle and boosts your metabolism, contributing to fat loss over time.

How soon will I see results?

With consistency, most people see noticeable changes in strength and energy within 3–4 weeks.

Is it okay to do this workout daily?

It’s best to do this full body routine 2–3 times per week. Your muscles need time to recover and grow stronger.

Transform Your Body in 45 Minutes Full Body Strength Training

A 45-minute full body strength training workout offers everything you need—time efficiency, full-muscle engagement, calorie-burning intensity, and long-term strength gains. Whether your goal is to tone up, gain lean muscle, or feel stronger, this total-body routine checks all the boxes.

Stick with it, track your progress, and adjust the weights and reps as you grow stronger. Remember: consistency, proper form, and recovery are your keys to success.

Ready to transform your body? Grab your weights, set your timer, and crush this 45-minute workout today!