10 Full Body Gym Exercises for the Beginner

By , SparkPeople Blogger

Last week's fitness blog featured strength training exercises a beginner could do at home. This week's blog features those exercises that allow you to do a full-body workout routine in the gym.

If you feel you do not have time to incorporate all the various exercises into your busy schedule, according to the American Council on Exercise, "significant fitness and strength gains can be made in just two strength training sessions per week when you target all muscle groups."

Below are ten strength training exercises to do at the gym.

Please be sure to do a nice warm-up and cool-down before and after doing these exercises.

Note that if you have a history of joint problems or health issues you will want to get medical clearance before performing any of these activities.


Seated Machine Bench Press


Alternating Seated Cable Row


Shoulder Press


Arm Curl Machine


Seated Tricep Extension

Quadriceps, Hamstrings and Glutes

Leg Press Machine


Lying Leg Curls


High-cable leg reverse extension


Seated Calf Raises


Abdominal Crunch Machine

Do you find these fitness workouts helpful? What workouts would you like to see?

Click here to to redeem your SparkPoints
  You will earn 5 SparkPoints


CATNAP6291 1/27/2020
interesting Report
CECELW 1/20/2020
I do most of these 3-4 times a week Report
ANYTIMESTREN1 11/20/2019
Thanks for the amazing work. Really useful for article. Report
LEANJEAN6 10/6/2019
great info and useful Report
CECTARR 7/10/2019
Thanks Report
DBSHAW 6/17/2019
Please fix the links Report
NIKO27 6/15/2019
Great Article! Report
Thanks! Report
Great article! Report
Some great suggestions Report
Yes. That is what I found also - the links don't work! Report
Most of the links to the use of the machines are broken.... Report
Thanks! Report
Thanks for the great information! :) Report
Great info Report
Very irritating when links don't work. Report
Very irritating when links don't work. Report
thanks Report
Great info! Thanks for sharing! Report
Great Info Thanks For sharing.
Keep up the Good Work.
https://globalgymfsd.com/ Report
Most of the links are not good anymore. SparkPeople really needs to test and purge the links of all the articles they are recycling. Report
Could not get the instructions for each exercise to show up. Report
I am having problems finding easy exercises Report
These are all great and I use each but not all on the same day, rather each is based on my "day" (one day upper, next core, 3rd lower), but they are all great machines. Thanks for the great blog! Report
Hey everyone!

If you click on the orange fitness blog link in this blog, it will take you to a full body routine I put together for last week!

Nancy Report
I'm not sure if anyone mentioned this as a full-body exercise, but I would recommend doing the Power Clean exercise. However, start with a very light weight. This exercise requires the entire body to work and you'll be able to get a good sweat when you do a few sets of this exercise. Report
How can these be modified for a home with no equipment? Report
Can you do another list for the full body with equipment you might have at home. I workout at home and would like to put this in my workout plan. Thanks Report
just what I needed! Report
Walking into a gym and seeing all of those machines can be intimidating so this was very helpful. Thanks. Report
Great to know! I've been doing a circuit at the local high school and, amazingly, have been doing all of the exercises listed! Yeah!! Report
This is great and a nice start! It's all about the total body. Three sets seems to work for me and I enjoy sit ups and push ups as my chest area needs help, thanx! Report
I will try these more. I've never seen that seated calf raise machine at my gym though. Report
You need at least 2 for each body part to work effectively. Report
This blog post is AWESOME, too!!
Thanks!! I want to print it.

Jocelyn Report
Cool! Doing all these or something similar except the ab crunch. Nice blog. It makes me happy that I am doing something kind of right, for once. Report
Thanks for taking the time to do this.... Report
I some of these now. Will try some of the other ones I haven't done b/4. Thanks Report
Very good info, even us regular gym goers could use a change in routine , & these are good suggestions. Report
I needed a refresher course!
Thank you! I want to start a program at the gym. Now I know where to start.

I did not see how to print it, but I will copy and paste. Report
Hmm, why not suggest freeweights? They work more muscles, and can be just as appropriate for beginners as the machines. Heck, they don't even have to do curls or arm extensions. Chest presses also work the triceps, and rows work the biceps. Work smarter, not harder. Report
Rather than the ab crunch machine, how doing abs on the ball. Report
They are definitely helpful. I've been wanting to start going to the gym but haven't because I don't know what to do. This blog gives me confidence!!! Thank you!!! Report
Thanks for the info.. very informative! Report
What strength tarining can I do outside the gym?? Report
thanks for the info!! Report