Do you know which muscle groups to work out together? The most effective exercise plan incorporates some aerobic, balance, flexibility, and strength training during the course of a week. When it comes to muscular strength training, in particular, learning which muscle groups should be trained together can help improve your fitness results.

Understanding Muscle Group Pairings

Different exercises target different muscles, of course, but there are groups of muscles that work together, helping areas of the body work most efficiently. Knowing which muscle groups to work out together helps you avoid overtraining each week and ensures your muscles are getting the rest they need to recover properly. It can also help you maintain motivation for working hard when you know that after one tough leg day, you can let those muscles rest for a couple of days.

So, what muscle groups should be trained together, and how many muscle groups should you train per workout? First, let’s take a look at what most experts consider the six major muscle groups:

• Abdominals
• Arms
• Back
• Chest
• Legs
• Shoulders

Typically, muscle groups are paired based on proximity and purpose. For example, a frequent muscle group pairing is the groups of muscles involved in pushing: the chest, shoulders, and arms. Exercises that use these muscle groups could include compound exercises like bench presses, dips, or push-ups.  

However, sometimes muscle group pairings are based on which burns the most energy and provides the most effective workout. As you decide what muscle groups to work out together, consider your fitness level, what your goals are, and how much time you have to dedicate to your workouts.

Popular Muscle Group Combos

As you decide what muscle groups to work out together, think about your goals. If you’re aiming for general fitness, make sure your workouts balance all the muscle groups equally. If your training supports a specific end goal, like being able to lift a certain number of pounds, that will impact your exercises. 

Generally speaking, the best muscle group combinations allow muscle groups that support one another to be strengthened simultaneously: 

• Chest, shoulders, arms: Could include exercises like push-ups, shoulder presses, bench dips, and dumbbell bench press
• Arms, abs, back: Could include exercises like bicycle crunches, dumbbell flys, bent over rows, and bicep curls
• Legs, back, arms: Could include exercises like barbell squats, dumbbell lunges, deadlifts, and plank
• Chest, arms, abs: Could include exercises like crunches, dumbbell rows, dumbbell floor presses, and pull-downs

Make sure you think about rest days, too. The American Heart Association recommends two days of rest for each muscle group between workouts to ensure your muscles have time to recover so you don’t injure yourself. That way, you can build muscle mass without overdoing it. That also leaves time for active recovery and other types of exercise throughout the week.

Full-Body vs. Split Training

When it comes to deciding which muscle groups to workout, you should also decide whether you’ll opt for a full-body workout or split training. While a full-body workout targets all of your muscle groups during a single workout, split training targets separate muscle groups. There are pros and cons to each type of training, but for the most part, which training method you choose is dependent on the time you have to work out, your fitness goals, and your current fitness level.

Full-Body Training

A full-body workout uses all of your muscle groups during one workout, so things like HIIT classes or working your way through all the machines at the gym would fall under this category. The benefit of a full-body workout is that you don’t have to decide which muscle groups to work out each time. Instead, you’ll be targeting all the muscle groups, which means you don’t have to work out as many times per week to see the benefits. However, you may need to work out longer per session. 

Split Training

A split workout chooses between muscle groups per workout. You’ll need to plan your week’s workouts accordingly to ensure you hit all the muscle groups during the week. Split training usually requires more workout sessions per week in order to hit all six muscle groups while allowing for proper rest between sessions. Those sessions might not need to be as long as full-body sessions.

Research has shown that one method isn’t markedly better than the other, so it’s really all about choosing what works best for you and your goals. 

The other option to consider is to combine these types of workouts over the course of the week to create the ideal fitness regimen. Keep in mind that you’ll need to make time to work out about five days a week. In that case, your workout schedule might look something like this to balance cardio, strength, flexibility, and balance training:

• Monday: Full body workout (like Barre, boxing, dance class, HIIT, Pilates, running, etc.)

• Tuesday: 30 minutes of yoga, followed by 30 minutes of back and ab exercises

• Wednesday: Rest day

• Thursday: Leg day

• Friday: Full body workout

• Saturday: 30 minutes of yoga, followed by 30 minutes of arm, shoulder, and chest exercises
• Sunday: Rest

Remember that you’re never trapped in one routine–you can always change things up if your current routine isn’t working for you. Pay attention to whether you’re satisfied with your workout regimen and your results. 

Factors to Consider for Your Workout

If you’re still not sure what muscle groups should be trained together, there are some additional factors that may impact the workouts right for you. Here’s what to consider when deciding which muscle groups to work out together. 

Make Your Decision Based On:

• The amount of time you can dedicate to working out each session and each week
• Your current fitness level
• The type of exercise that keeps you motivated and coming back

The best workout for you is the one you will actually do. From there, take into account how much time you can make for your workouts and what you’re capable of at this point. 

Consider Full-Body Training If:

• You can’t make it to the gym more than two or three days a week
• You haven’t exercised regularly in a while (or ever!), or you’re focused on general fitness
• You like a class that keeps you moving more than more focused routines
• Your muscle groups get fatigued easily

Consider Split Training If:

• You’re looking to build specific muscles or want to gain overall muscle mass
• You prefer a more focused workout session that really works for specific muscle groups
• You’re injured and can’t work out a certain muscle group
• You have time most of the week to dedicate to working out

Regardless of which you choose, it’s helpful to know what muscle groups should be trained together for maximum impact. Customize your workouts as needed, even when you do a full-body workout.

Building Your Ideal Workout Plan

Now that you know which muscle groups to work out together, you might want a little guidance getting started. At Jack City Fitness, our fitness coaches have the expertise to help you develop a custom workout plan so you can meet your goals. Our coaches partner with you to get to know you and your abilities, guiding you through your workout regimen. They work within your fitness levels, abilities, and means to ensure that you get the type of personalized workout that helps improve your accountability, safety, and enjoyment. They’ll also help you determine the best ways to target those muscle groups with every gym session, class, or personal training appointment. 

Ready to answer, “How many muscle groups should you train per workout?” Contact us today or call (208) 999-1111 to learn more about partnering with one of our coaches. You’ll get started with a FREE fitness consultation, where you can get personalized data from our InBody machine, tour our top-notch facilities (which partners can access 24/7), and receive a personalized fitness routine to get you started. We can’t wait to partner with you to help you reach your fitness goals!