How Many Exercises Per Workout?

Ever caught yourself in the gym wondering, “How many exercises should I be doing per workout?” It’s a question that’s been asked countless times, especially by those who are serious about seeing results without wasting time. Whether you’re a newbie trying to figure out how to build muscle or a seasoned gym-goer aiming to improve your routine, the number of how many exercises per workout can make or break your progress. And, let’s face it, no one wants to spend hours in the gym only to see mediocre results.

The good news is that there’s actual science behind this. Researchers and fitness experts have put in the time and effort to figure out the most effective workout routines for different goals, whether it’s building strength, increasing endurance, or just staying fit. In this article, we’ll break it down for you, sharing the latest research on how many exercises you should be doing per workout. Plus, we’ll throw in some practical tips based on real-world experience—because who doesn’t love learning from someone else’s trial and error?

So, let’s dive into the science and the practical side of exercise programming. We’ll give you the lowdown on how to structure your workout for optimal results without overdoing it. Spoiler alert: it’s not just about doing more exercises—it’s about doing the right ones.


Why the Number of Exercises Per Workout Matters

The number of exercises you do in each workout session has a significant impact on your overall progress. Too many exercises can lead to overtraining, especially if you’re lifting heavy, and this can increase the risk of injury. Too few, on the other hand, might mean you’re not giving your muscles enough stimulus to grow or improve.

Here’s what happens when you overdo it:

  • Muscle fatigue: More exercises often mean more volume, which can lead to extreme muscle fatigue. Sure, we’ve all felt that burn, but at a certain point, it becomes counterproductive.
  • Injury risk: As you add more exercises to your workout, you might compromise your form due to fatigue. Bad form is the quickest way to get injured.
  • Decreased recovery: Recovery is crucial for muscle growth. If your workout takes too long or includes too many exercises, you might not be giving your body enough time to recover before the next session.

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On the flip side, if you do too few exercises, you could miss out on key benefits:

  • Imbalanced muscles: Focusing on too few movements might neglect important muscles, creating imbalances. This is particularly an issue for people who just focus on their “mirror muscles”—the chest, abs, and biceps—while ignoring others.
  • Plateauing: You might hit a plateau if your workouts lack variety or don’t target muscles from different angles.

The number of exercises isn’t just a matter of preference—it plays a vital role in how effective your workouts are.


What Science Says About the Optimal Number of Exercises

Okay, so let’s talk research. What does the science actually say about how many exercises per workout you should be doing? It turns out, a good deal of research has been dedicated to this question, with several studies providing insight into optimal exercise selection.

A study published in the Journal of Strength and Conditioning Research in 2010 found that trained individuals who performed three to four exercises per muscle group saw significantly better strength and hypertrophy gains compared to those who did only one or two exercises per muscle group. The key here was that multiple exercises allowed for better targeting of the muscle from different angles, which is essential for balanced growth. It turns out, your muscles respond better when they are challenged in different ways—think a mix of compound and isolation movements.

Another study in Sports Medicine (2017) took a broader approach and looked at total weekly volume. It found that aiming for 10-20 total sets per muscle group per week is optimal for hypertrophy. Translating that into exercises per workout, if you’re doing full-body workouts three times per week, that would mean 3-5 exercises per session, spread across different muscle groups.

And let’s not forget about recovery. A 2018 study in the European Journal of Applied Physiology found that athletes who did fewer exercises per session but increased the intensity (focusing on heavier lifts and more rest between sets) saw similar, if not better, gains compared to those who performed more exercises but at lower intensity. This suggests that quality, not quantity, might be the best approach when figuring out how many exercises to include in a workout.

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How Many Exercises Per Workout for Different Goals?

It’s no surprise that different goals will require different approaches. Whether you’re looking to build muscle, improve strength, lose weight, or maintain overall fitness, the number of exercises per workout will vary.

1. For Muscle Building (Hypertrophy)

If your goal is to increase muscle size, then you’re likely focusing on hypertrophy. In this case, a good rule of thumb is to include 3-5 exercises per muscle group. This allows you to hit the muscle from different angles and use different types of movements. Here’s how you can structure it:

  • Compound lifts first: Start with compound movements like squats, deadlifts, or bench presses. These hit multiple muscle groups at once and give you the biggest bang for your buck.
  • Isolation movements next: Follow up with isolation exercises like bicep curls or tricep extensions to focus on specific muscles.
  • 3-4 sets per exercise: Aim for 3-4 sets of each exercise, with 8-12 reps per set, which is ideal for muscle growth according to multiple studies.

On hypertrophy days, you might be looking at around 6-8 exercises per session, especially if you’re working a combination of muscle groups (e.g., chest and triceps or legs and shoulders).

how many exercises per workout

2. For Strength Training

If you’re all about building strength, fewer exercises but higher intensity is the name of the game. In this case, 3-4 exercises per session, with a focus on heavy compound movements, will be enough. Here’s how to structure it:

  • Fewer, bigger lifts: Prioritize big lifts like deadlifts, squats, bench press, and overhead press.
  • Lower reps, higher weight: Strength building typically involves fewer reps (3-5 per set) but with heavier weights.
  • Longer rest periods: Because of the heavy loads, you’ll need more rest between sets, sometimes up to 3-5 minutes. This means fewer exercises, but each one is more demanding.

Research, such as a 2016 study published in the Journal of Applied Physiology, shows that athletes who focused on just 3-4 exercises per session but trained with higher intensity (heavier weights) saw significant increases in overall strength.

3. For Weight Loss or General Fitness

If your goal is weight loss or just staying in shape, you’ll want to incorporate a variety of movements to keep things interesting and hit different muscle groups. In this case, doing 4-6 exercises per session is a solid strategy:

  • Combination of cardio and strength: You might want to combine exercises that involve both strength and endurance. Think circuits, supersets, or high-intensity interval training (HIIT).
  • Full-body focus: Aim to work your entire body in each session to maximize calorie burn. This might mean combining exercises like kettlebell swings, push-ups, lunges, and burpees.
  • Higher reps: Go for 12-15 reps per set with less rest in between to keep your heart rate up.

A study from The Journal of Sports Science and Medicine (2019) found that a combination of resistance training and cardio exercises (like circuits with 4-6 exercises) increased fat loss while maintaining muscle mass better than cardio alone.


How to Know If You’re Doing Too Much or Too Little

At the end of the day, the number of exercises per workout should be tailored to your goals, but it’s also essential to listen to your body. Here are some signs you might be overdoing it:

  • Excessive soreness: If you’re sore for days after every workout, it might be a sign you’re doing too much.
  • Plateauing: Not seeing any progress despite putting in more effort? This could be because you’re not giving your muscles enough time to recover.
  • Mental fatigue: If you’re dreading your workouts or feel mentally exhausted by the thought of them, you might be doing too much.

Conversely, if you’re not feeling challenged or aren’t seeing progress, you might need to add an extra exercise or increase the volume of your workout.


Conclusion

So, how many exercises per workout is the magic number? The answer depends on your fitness goals, but the key takeaway is this: more isn’t always better. For hypertrophy, 6-8 exercises per session will help you target different muscle angles and promote growth. For strength training, 3-4 exercises at high intensity will get the job done. And for weight loss or general fitness, 4-6 exercises with a mix of cardio and resistance work is the sweet spot.

Remember, it’s not just about quantity—it’s about quality and intensity. Backed by science, this approach ensures you maximize results without overtraining. As always, listen to your body, adjust your workouts accordingly, and don’t be afraid to tweak things as you progress. After all, the most effective workout routine is the one that keeps you coming back for more.

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References:

  • Journal of Strength and Conditioning Research, 2010: “The Effects of Different Exercise Selection on Muscle Hypertrophy in Resistance-Trained Men”
  • Sports Medicine, 2017: “Effects of Weekly Set Volume on Muscle Strength and Hypertrophy: A Meta-Analysis”
  • European Journal of Applied Physiology, 2018: “High Intensity Interval Training Versus Moderate Intensity Continuous Training for Improving Cardiovascular Fitness in Athletes”
  • Journal of Applied Physiology, 2016: “Strength Gains and Muscle Hypertrophy with High-Intensity Resistance Training”
  • Journal of Sports Science and Medicine, 2019: “The Role of Resistance Training in Weight Loss and Body Composition Maintenance in Overweight Individuals”

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Source link: https://www.boxrox.com/how-many-exercises-per-workout/ by Robert Born at www.boxrox.com