60 Minute Full Body Strength Workout: Build Muscle Get Stronger

A 60 minute full body strength workout is one of the most effective ways to build muscle, increase total-body strength, and improve overall fitness. Unlike split routines that isolate muscle groups on different days, full body training allows you to train every major muscle in a single session while maximizing time efficiency and calorie burn.

This style of workout is ideal for busy lifters, athletes, and everyday men who want results without spending hours in the gym. With the right structure, exercise selection, and progression strategy, a full body strength workout can deliver serious gains in muscle mass, functional strength, and metabolic conditioning.

In this guide, you’ll learn exactly how to structure a 60 minute full body strength training session, which exercises to prioritize, how many sets and reps to use, and how to progress over time for long-term results.

Why Choose a 60 Minute Full Body Strength Workout?

A one-hour full body workout strikes the perfect balance between volume, intensity, and recovery. It allows you to lift heavy, train compound movements, and still have time for accessory work without rushing through exercises.

Key Benefits of Full Body Strength Training

Training the entire body in one session offers several advantages:

• Increased training frequency for each muscle group
• Greater hormonal response from compound lifts
• Improved muscular balance and coordination
• Higher calorie burn compared to split routines
• Efficient use of gym time

When programmed correctly, full body workouts support strength gains, hypertrophy, and fat loss simultaneously.

Who Should Do 60 Minute Full Body Strength Workouts?

A 60 minute full body strength workout is versatile and works well for a wide range of fitness levels.

Beginners

Beginners benefit from practicing fundamental movement patterns more frequently. Squats, presses, rows, and hinges become easier to learn when trained multiple times per week.

Intermediate Lifters

Intermediate lifters can use full body workouts to increase volume, improve weak points, and maintain strength across all lifts without overtraining.

Advanced Lifters

Advanced trainees often use full body sessions during strength phases, deload weeks, or performance-focused cycles to maintain high intensity with controlled volume.

Training Principles for 60 Minute Full Body Strength Workouts

Before diving into the workout itself, it’s important to understand the principles that make a full body strength session effective.

Focus on Compound Movements

Compound exercises train multiple muscle groups at once, allowing you to lift heavier weights and stimulate more muscle fibers.

Examples include:

• Squats
• Deadlifts
• Bench presses
• Overhead presses
• Rows
• Pull-ups

These movements should form the foundation of every full body workout.

Balance Push, Pull, and Lower Body Movements 60 Minute Full Body Strength Workout

A balanced workout prevents muscular imbalances and reduces injury risk. Each session should include:

• A lower body push
• A lower body hinge
• An upper body push
• An upper body pull
• Core or carry work

60 Minute Full Body Strength Workout Structure

To make the most of your time, this workout is divided into logical phases that flow smoothly from start to finish.

Warm-Up (10 Minutes)

A proper warm-up prepares your joints, muscles, and nervous system for heavy lifting.

Start with 5 minutes of light cardio such as rowing, cycling, or brisk walking. Follow with dynamic movements including:

• Bodyweight squats
• Arm circles
• Hip openers
• Walking lunges
• Band pull-aparts

The goal is to raise body temperature and improve mobility, not fatigue.

Main Strength Workout (45 Minutes)

The main portion of the workout focuses on heavy compound lifts first, followed by accessory movements for volume and balance.

Lower Body Strength Block (15 Minutes)

Barbell Back Squat 60 Minute Full Body Strength Workout

The squat is one of the most powerful strength-building exercises available.

• Sets: 4
• Reps: 5–6
• Rest: 2–3 minutes

Focus on controlled depth, strong bracing, and driving through your heels. This movement targets the quads, glutes, hamstrings, and core.

Romanian Deadlift

This hip hinge movement emphasizes the posterior chain.

• Sets: 3
• Reps: 8
• Rest: 90 seconds

Keep a neutral spine and push your hips back to maximize hamstring engagement.

Upper Body Push Block (10 Minutes)

Barbell Bench Press 60 Minute Full Body Strength Workout

The bench press builds chest, shoulders, and triceps while allowing progressive overload.

• Sets: 4
• Reps: 5–6
• Rest: 2 minutes

Lower the bar with control and press explosively.

Dumbbell Overhead Press

This movement improves shoulder strength and stability.

• Sets: 3
• Reps: 8–10
• Rest: 90 seconds

Maintain a tight core and avoid excessive lower-back arching.

Upper Body Pull Block (10 Minutes)

Bent-Over Barbell Row 60 Minute Full Body Strength Workout

Rows balance pressing movements and strengthen the upper back.

• Sets: 4
• Reps: 6–8
• Rest: 90 seconds

Pull the bar toward your lower ribs while keeping your torso stable.

Pull-Ups or Lat Pulldowns

Vertical pulling builds lat strength and upper-body width.

• Sets: 3
• Reps: 8–12
• Rest: 90 seconds

Use full range of motion and controlled tempo.

Core and Stability Block (10 Minutes)

Hanging Leg Raises

These challenge the core while improving hip flexor strength.

• Sets: 3
• Reps: 10–15

Plank Hold

Planks reinforce bracing mechanics used in compound lifts.

• Sets: 3
• Time: 30–60 seconds

Optional finisher: Farmer’s carries for grip and total-body stability.

Cool-Down and Recovery (5 Minutes)

End your session with light stretching focusing on:

• Hips
• Hamstrings
• Chest
• Lats
• Shoulders

Deep breathing helps lower heart rate and kick-start recovery.

How to Progress a 60 Minute Full Body Strength Workout

Progressive overload is essential for continued improvement.

Increase Weight Gradually

When you can complete all prescribed reps with good form, increase weight by small increments.

Add Reps or Sets

Another option is increasing total volume by adding reps or an additional set to key movements.

Improve Technique and Tempo

Better form, deeper range of motion, and controlled tempo all count as progression.

Weekly 60 Minute Full Body Strength Training Workout Frequency

Most lifters benefit from performing a full body strength workout 2–4 times per week.

Sample Weekly Split

• Day 1: Full Body Strength
• Day 2: Rest or light cardio
• Day 3: Full Body Strength
• Day 4: Mobility or conditioning
• Day 5: Full Body Strength

Adjust frequency based on recovery, sleep, and nutrition.

Nutrition to Support 60 Minute Full Body Strength Training Workout

Training hard requires proper fueling.

Protein Intake

Aim for adequate protein to support muscle repair and growth.

• Lean meats
• Eggs
• Fish
• Greek yogurt
• Protein shakes

Carbohydrates for Performance

Carbs fuel strength training sessions and improve recovery.

• Rice
• Potatoes
• Oats
• Fruit

Hydration and Micronutrients

Drink enough water and include vegetables to support joint health and performance.

Common Mistakes to Avoid

Even well-designed workouts can fail if execution is poor.

Skipping the Warm-Up

Cold muscles increase injury risk and reduce performance.

Lifting Too Heavy Too Soon

Strength gains come from consistency, not ego lifting.

Neglecting Recovery

Sleep, nutrition, and rest days are just as important as training.

Is a 60 Minute Full Body Strength Workout Enough?

Yes—when structured properly, a one-hour session is more than enough to build strength and muscle. The key is exercise selection, intensity, and consistency.

You don’t need marathon workouts. You need focused, intelligent training.

60 Minute Full Body Strength Training Workout

A 60 minute full body strength workout is one of the most efficient and effective ways to train. It builds muscle, increases strength, improves conditioning, and fits into even the busiest schedule.

By focusing on compound lifts, maintaining balanced movement patterns, and progressing intelligently, you can achieve long-term results without burnout.

Whether your goal is strength, muscle growth, fat loss, or overall performance, full body strength training delivers results when done right.

To maximize your results with a 60 minute full body strength workout, it helps to explore additional full-body training resources on MensFitClub.com that complement your strength routine. Check out our comprehensive guide on Full Body Strength Training The Ultimate Guide to understand how full-body strength work benefits muscle growth and overall performance. For more program ideas, try the Best Whole Body Strength Workout For Men or tailor your weekly plan with the Best Full Body Workout Routines for Men. If you’re short on time but still want full-body conditioning, the 30‑Minute Full‑Body Weight Lifting Circuit for Strength & Stamina delivers effective results, and the Best Fitness Workout Plan For Men offers a balanced mix of strength, flexibility, and cardio to support your long-term fitness goals.