• Why you should focus on full body workouts

    By The W10 Team

    There are many benefits to full body workouts, which is why we focus on this style of training at W10.

    There are a variety of ways you can structure or split up your workout routine and quite frankly with the amount of information out there at the minute, it can become overwhelming for anyone to get in shape.

    At W10 we structure our programming around total body workouts, which to clarify is when you hit the whole body with one or two exercises in each workout, as opposed to say the traditional bodybuilding style of splitting your workouts into body parts and work a different body part each day or say an upper-body/lower-body split.

    There are a number of reasons we choose total body workouts:

    1. Time efficiency

    One of the main benefits to utilising total body workouts is that it requires much less time commitment. People lead busy lives outside of the gym, our members included, and therefore cannot commit to working out every day of the week. A realistic target however might be to get to the gym 3 days a week and therefore it’s going to be most beneficial to hit each body part in every single session instead of splitting them out.

    It’s also not a disaster if you miss a workout as you have at least worked your whole body twice that week and not just your arms for example.

    2. Balance

    As opposed to body part splits for example, where you might workout one or two major muscle groups once per week spread over 4/5 days. Full body workouts allow you to strength train 2/3 days a week, leaving time for recovery (especially if you’re a beginner), or maybe to train in other sports and activities whether it be yoga, boxing or running training for a 5/10k run.

    3. Training movements not muscles

    During full body workouts there is an emphasis on movement quality and compound exercises which incorporate more muscles, and generally transfer better to athletic performance whilst giving you more bang for your buck in terms of adaptations.

    4. Frequency

    The more frequency you use to stimulate a muscle group, the more likely it is to grow and get stronger. Though it should be of consideration that you must vary the intensity, types of exercises and rep ranges so as not to fry your central nervous system and risk injury or overtraining. High/low days are a good way to break this up meaning if you lift very heavy on a Monday, then it might be better to focus more on light to moderate weights on Wednesday.

    5. Greater Energy Expenditure

    Full body sessions will yield more energy expenditure per workout than split routines generally due to a large amount of muscle mass used in each session. For example squats, pull ups and deadlifts will induce more of a metabolic response in comparison to bicep curls or triceps extensions. This will aid with fat loss without compromising too much muscle mass when in conjunction with proper nutrition. This fits with a large majority of the general population’s goals. I.e. To get stronger, leaner and fitter.

    Hopefully this might give some clarity on why we use this method of programming. At the end of the day there is no “magic” programme, what is the most important thing to remember is that consistency is key and you can rest assured that those who achieve the best results from their training are turning up week in, week out and building it into an integral and enjoyable part of their lifestyle.

    Final note: there is a time and place for insolation moves but these should be viewed as the “icing on the cake” or a way to work on weak or lagging body parts and not for the majority of your programme.

    If you have any questions please feel free to get in touch, or if you live near our gym on Kensal Road, West London then feel free to pop in and check out what we do here at W10.


You Might Also Like

Quick Browse
    • What's important with beginners fitness

      What’s important for beginner fitness?


      You’ve decided to take the first step to becoming a healthier person and getting ‘fitter’ this year, like with many other people starting out their fitness journey. You’ve got your new shiny gym gears at the ready that you got for Christmas, the smart watch, the fitness apps and have read some articles online in […]

      Read More
    • How to stay on track with fitness through december

      How to stay on track with your fitness goals this Christmas


      Our top tips to make sure you don’t fall off the wagon during December. Christmas can be a time when people undo all the hard work they’ve put in over the rest of the year and when good food and exercise habits tend to go out of the window. It doesn’t need to be like […]

      Read More
    • 10 HIIT workouts from homr

      10 Short and Simple HIIT workouts you can do from home


      Unless you’ve been living under a rock, you’ll know that HIIT (High intensity interval training) is basically designed to get you in and out of the gym as fast as possible. HIIT gets your heart rate close to its max and then lets you rest briefly before you do it all again. By alternating between […]

      Read More
    • How to stay motivated in the winter

      How can I stay motivated to exercise during the winter months


      We don’t blame you for losing your motivation to exercise during the winter. With it being so dark by the time you leave the office after work, it’s hard to get fired up to do little more than cosy up with a glass of vino on the couch. Plus, with autumn well and truly here […]

      Read More
    • Over 50's fitness

      Training in your 50’s compared to your 30’s: does anything need to change?


      Can you delay or even reverse the ageing process with exercise? There’s no hiding from the fact that our bodies ultimately deteriorate with age. Everyday tasks become more of challenge and we don’t have the same energy that we used to. Without intervention and physical exercise, the body won’t perform as well as it once […]

      Read More
    • Training with back pain

      Can exercise banish lower back pain?


      Do you suffer with lower back pain? If so, can anything be done to alleviate it? It’s estimated that 2.5 million people in the UK experience back pain on any given day. That’s a shocking figure, but the good news is that movement can often alleviate the problem. Although it must be movement that’s managed […]

      Read More

Start Your 30 Day Trial Today

If you’re ready to make a change, you can start now. Register online and book your first session today.

Start Today

Set up in 2009 by founder Jean-Claude Vacassin (a regular health and fitness contributor to the Daily Telegraph) the W10 Performance gym is located in West London at 202-208 Kensal Road, London W10 5BN. W10’s Gym memberships offer personal training, nutrition advice, yoga, boxing, HITT and other functional fitness classes. They also have physio and sports massage practitioners onsite. They are proud to offer a high level of fitness to residents and local workers in Kensal Rise, Kensal Green, Queens Park, Willesden, Kilburn, Harlesden, Ladbroke Grove, Notting Hill, Kensington and Westbourne Park areas.


Find us The Basement, 202-208 Kensal Road, London W10 5BN

Call us on 020 3489 5428