Fullbody workout or split routine: which suits you best?
A full-body workout, or would you prefer a split routine where you train different body parts on different days? As a personal trainer in Basel, I’m often asked this question, and the honest answer is: it depends. Which approach makes more sense for you depends largely on your current fitness level, your ability to recover, and what your daily routine is like.
The first step: an honest assessment of the current situation
Before you even decide whether full-body training or a split routine is right for you, it’s worth considering two things: how often a week do you realistically want to train, and what else is going on in your life? Work, family, stress and sleep all have a direct impact on how well your body can recover between training sessions.
Because one thing is clear: if you train hard, you need to be able to recover properly. This includes getting enough sleep and following a diet that helps your body recover. It sounds simple, but in everyday life it’s often not that easy. Many amateur athletes are hugely motivated and train hard, whilst also working full-time. A competitive athlete has the ‘advantage’ here of being able to focus entirely on training and recovery. That doesn’t mean that intensive training is impossible alongside a busy schedule. It simply means that your training plan and recovery need to be coordinated even more carefully.
What is your goal?
Just as important as the question of recovery is the question of your goal. Is it about general fitness and health, building muscle, strength, or is the training primarily intended to give you more energy in your day-to-day life? The clearer your goal is, the more accurately you can decide whether full-body training or a split routine is the better way to achieve it.
Beginners: Full-body workouts are a good place to start
To start with, I generally recommend training two to three times a week. Full-body workouts are particularly well suited to this, as you work your whole body in every session whilst still leaving enough time between training days to recover fully.
A strong body without sufficient endurance is only half as valuable and only half as much fun. That’s why endurance training should also be part of your training plan. The two go hand in hand. Strength gives you the foundation, and endurance ensures that you remain capable of performing well in the long term – in everyday life, in sport and in training. Especially at the beginning, it makes more sense to build up both areas together.
Advanced: When split training is a good idea
If you’re at a more advanced level and want to train several times a week, things are a bit different. As soon as there are fewer than two to three rest days between your sessions – depending on how long and how intensely you train – it makes sense to split your sessions up. This gives each part of your body enough time to really recover and grow, rather than gradually working yourself into a state of overtraining.
A split training programme can be structured in various ways, for example by upper and lower body, by push and pull movements, or by individual muscle groups. Which split makes the most sense for you depends on how often you train, how much time you have per session, and how well your body is currently recovering. Full-body workouts or split routines: an overview
Full-body Pros: Effective with two to three training days a week, as each session works the whole body.
Cons: If you train several days a week, individual muscle groups have less time to recover fully between sessions.
Split Training
Pros: Allows for more training days per week without overworking the same muscle groups. Enables a more targeted focus and greater volume per body part, which is often an advantage for advanced trainees looking to build strength and muscle.
Cons: It requires more planning and discipline to ensure that all body parts are trained regularly and in a balanced way.
Here’s how I can support you: If you’re unsure how to go about this in your particular situation, I’d be happy to guide you as your personal trainer in Basel as part of a personal training programme. Together, we’ll start by assessing your current situation, defining your goal and then, step by step, finding the approach that really suits you and your everyday life.
The advantage of personal training: we take a holistic and goal-oriented approach, rather than following a rigid template. My private studio in Basel is equipped with state-of-the-art equipment to ensure your training is as efficient as possible, and offers a peaceful atmosphere in which you can realise your full potential and maintain complete focus.
How I can support you
Let’s have a chat first. The introductory consultation is free of charge, lasts 20 minutes and takes place at my studio in Münchenstein or over the phone. No sales pressure, no obligation. Just an honest conversation about where you are now and where you want to go.
Mary Carmen Argast · Personal Trainer Basel · Ruchfeldstrasse 24 · 4142 Münchenstein +41 79 521 71 92 · info@personaltrainerbasel.ch