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Best Total Body Strength Training

total body strength training

Strength training is an integral part of any well-rounded fitness routine, and it’s not just for bodybuilders or athletes. Men of all ages and fitness levels can benefit from incorporating total body strength training into their workout regimen. Whether your goal is to build muscle, increase your metabolism, or simply feel stronger and more confident, a well-structured strength training program can help you achieve these objectives. In this blog post, we will explore the importance of total body strength training for men, provide a detailed workout routine, and discuss the benefits and misconceptions surrounding this form of exercise.

The Importance of Total Body Strength Training

Total body strength training involves working multiple muscle groups in a single workout session, rather than isolating specific muscles. This approach offers several advantages, making it a valuable addition to your fitness routine:

1. Muscle Balance and Symmetry

One of the key benefits of TBST is that it helps maintain muscle balance and symmetry. Many traditional workouts focus on specific muscle groups, which can lead to muscle imbalances and potential injuries. A well-rounded strength training program ensures that all muscle groups are equally trained, reducing the risk of overuse injuries and promoting a more balanced physique.

2. Increased Metabolism

Total body strength training, in general, helps boost your metabolism. When you engage in compound exercises that work multiple muscle groups simultaneously, your body requires more energy to repair and build muscle tissue. This process, known as the afterburn effect or excess post-exercise oxygen consumption (EPOC), results in continued calorie burn even after your workout has ended. As a result, strength training can contribute to fat loss and help you achieve and maintain a healthy body composition.

3. Functional Strength Total Body Strength Training

Total body strength training enhances functional strength, which is crucial for daily activities and sports performance. Functional strength helps you perform everyday tasks with ease, such as lifting groceries, carrying heavy objects, or participating in recreational activities like hiking or playing sports. It also improves stability and balance, reducing the risk of falls and injuries, especially as you age.

4. Time Efficiency

For men with busy schedules, total body strength training can be a time-efficient option. Since it targets multiple muscle groups in a single session, you can achieve a comprehensive workout in less time compared to split routines that require separate workouts for each muscle group. This makes it easier to stay consistent with your fitness routine.

Designing a Total Body Strength Training Routine

Creating an effective TBST routine involves selecting the right exercises, sets, reps, and weights to achieve your fitness goals. Here’s a sample workout routine to get you started:


Begin your workout with a 5-10 minute dynamic warm-up to increase blood flow to your muscles and prepare your body for exercise. Incorporate movements like arm circles, leg swings, bodyweight squats, and lunges.

Exercise Selection Total Body Strength Training

Choose compound exercises that engage multiple muscle groups simultaneously. Some effective choices include:

1. Squats Total Body Strength Training

Squats target your quads, hamstrings, glutes, and lower back. Start with bodyweight squats and gradually add weights as you progress.

2. Deadlifts

Deadlifts work your hamstrings, glutes, lower back, and upper back. Begin with light weights to perfect your form and gradually increase the load.

3. Bench Press

The bench press primarily targets the chest, shoulders, and triceps. Start with a manageable weight and focus on proper technique.

4. Pull-Ups/Chin-Ups

Pull-ups and chin-ups engage your back, biceps, and shoulders. Use an assisted machine or resistance bands if needed.

5. Rows Total Body Strength Training

Rowing exercises work the upper back and biceps. You can perform bent-over rows with dumbbells or barbells.

6. Overhead Press Total Body Strength Training

The overhead press strengthens your shoulders and triceps. Start with light weights and perfect your form before increasing the load.

Sets and Repetitions Total Body Strength Training

For beginners, aim for 3 sets of 8-12 repetitions per exercise. As you progress, you can increase the weight and decrease the reps (e.g., 3 sets of 6-8 reps) to build more strength. Ensure proper form and rest for 1-2 minutes between sets.


Perform this total body strength training routine 2-3 times per week, allowing at least one rest day between sessions to allow for muscle recovery and growth.


To continually challenge your muscles and make progress, increase the weight or intensity of your exercises gradually. Tracking your progress in a workout journal can be helpful for this purpose.

Cool Down and Stretching

Finish your workout with a 5-10 minute cool-down, which may include stretching exercises to improve flexibility and reduce muscle soreness.

Common Misconceptions about Total Body Strength Training

Before diving into a TBST routine, it’s essential to debunk some common misconceptions:

1. “Strength Training Will Make Me Bulky”

One of the most prevalent myths is that total body strength training will make you bulky and give you an overly muscular appearance. In reality, gaining significant muscle mass, known as hypertrophy, requires a specific training program, nutrition plan, and often, supplementation. Most men who engage in regular strength training will achieve a leaner, more defined physique without becoming overly muscular.

2. “Cardio is More Effective for Fat Loss”

While cardiovascular exercise is essential for overall health and can contribute to fat loss, strength training should not be overlooked. As mentioned earlier, strength training increases your metabolism and promotes fat loss by building lean muscle mass. Combining both cardio and strength training in your fitness routine can yield the best results for weight management and overall health.

3. “Strength Training is Only for the Young”

Total body strength training is beneficial for men of all ages, not just younger individuals. In fact, it becomes increasingly important as you age to maintain muscle mass, bone density, and functional strength. Older adults can adapt their strength training routines to match their fitness levels and address specific age-related concerns, such as joint health and balance.

4. “You Need Fancy Gym Equipment”

While access to a well-equipped gym can be advantageous, you can achieve an effective TBST workout with minimal equipment. Dumbbells, resistance bands, and bodyweight exercises can provide a challenging workout that targets multiple muscle groups.

Total body strength training is a versatile and efficient way for men to improve their fitness and overall health. By incorporating compound exercises, proper form, and progressive overload into your routine, you can build muscle, boost your metabolism, and enhance functional strength. Remember that consistency is key, and it’s essential to start at your current fitness level and gradually progress over time. Whether your goal is to gain strength, lose weight, or simply feel more confident, TBST can help you achieve your objectives and maintain a healthy, active lifestyle. So, grab those weights, get moving, and enjoy the benefits of a stronger, healthier you!

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    Men’s Fit Club was started with the goal of empowering men to get the most out of their lives. This meant going beyond exercise and diet tips to really address the broad range of issues that men face on a daily basis – topics like recreation, finding love, sexual health and even sound fashion advice.