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Full body 3 × 10: the weight training workout to get started

A workout that trains the whole body: thighs, chest, back, shoulders, glutes and abs. Three sets of ten reps per exercise, at a weight you control from start to finish. The classic base to learn the movements and keep progressing.

Duration39 minLevelBeginnerEquipmentDumbbells, a bench
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Free, no account, on iPhone without the App Store.

Benefits

  • Builds strength and muscle across the whole body
  • Teaches the basic movements before splitting workouts
  • Two to three sessions a week are enough to progress

Who is it for?

For starting weight training or coming back after a break, at the gym or at home with dumbbells.

Steps

  1. Goblet squat, dumbbell bench press, dumbbell row, dumbbell shoulder press, hip thrust: 3 × 10
  2. Crunches: 3 × 15
  3. 1 min 30 rest between sets, 2 min between exercises
  4. Confirm each set in the app: weight and reps are logged

Tips

  • Pick a weight that leaves one or two reps in reserve at rep ten
  • When 3 × 10 feels easy two sessions in a row, add weight (the app suggests it)
  • Leave at least one rest day between two full-body sessions

Precautions

  • Learn the technique with a light weight; stop the exercise if a joint hurts

References

  1. American College of Sports Medicine (2009). Progression models in resistance training for healthy adults. Medicine & Science in Sports & Exercise, 41(3), 687-708. doi.org/10.1249/MSS.0b013e3181915670
  2. Bull F. C. et al. (2020). World Health Organization 2020 guidelines on physical activity and sedentary behaviour. British Journal of Sports Medicine, 54(24), 1451-1462. doi.org/10.1136/bjsports-2020-102955
  3. Westcott W. L. (2012). Resistance training is medicine: Effects of strength training on health. Current Sports Medicine Reports, 11(4), 209-216. doi.org/10.1249/JSR.0b013e31825dabb8

In the same family

Push: chest, shoulders and triceps42 minPull: back and biceps44 minLegs: squat, Romanian deadlift and leg press46 min

Keep it going

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This content is for information only and does not replace advice from a health professional. If in doubt, ask your doctor before you start.