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Need a More Efficient Fitness Routine? Remove the Guesswork With These 5 Workout Splits Tailored By Goal.

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Need a More Efficient Fitness Routine? Remove the Guesswork With These 5 Workout Splits Tailored By Goal.

If you’ve ever walked into the gym and drawn a blank on what to do, you’re not alone. But instead of just whipping out a few reps on whatever piece of equipment is free, let us introduce you to workout splits.

As the name suggests, workout splits divide your workout sessions for the week based on body part, body region, or movement type, says Rebecca Stewart, CPT, a certified personal trainer, mobility coach, and pain-free performance specialist. “Splits are a way of organizing your workouts that’s most effective for your goals and lifestyle,” she explains. For example, someone focused on strength gains can plan their workouts around the big three lifts like squats, bench press, and deadlifts, while someone focused more on aesthetics, such as bodybuilders, might split their workouts by body part.

Meet the experts: Rebecca Stewart, CPT, is a certified personal trainer, mobility coach, and pain-free performance specialist. Sarah Pelc Graca, CPT, is a certified personal trainer and founder of Strong with Sarah Weight Loss Coaching.

Workout splits are also great for those who want to progress specific lifts or get stronger in certain areas, which they may not be able to do as quickly with full-body training, Stewart says. (Although the full-body split exists, too.) Plus, divvying up your workouts into splits prevents overtraining issues like fatigue and muscle breakdown since each body part is allowed adequate time to recover (at least 48 hours).

Ready to get stronger? Here are the 5 best workout splits to try based on your lifestyle and goals, according to trainers.

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5 Best Workout Splits For Every Workout Goal

1. Push/Pull/Legs Split

Best For Beginners

Monday: Push day (chest, shoulders, and triceps)
Tuesday: Cardio
Wednesday: Legs and core
Thursday: Rest
Friday: Pull day (back and biceps)
Saturday: Cardio or recovery (yoga, stretching, etc.)
Sunday: Rest

The push/pull/legs split is a great beginner workout plan that builds strength and muscle while still allowing generous recovery time. “Push/pull/legs is super effective because it’s built around how your body naturally moves, instead of just isolating one muscle at a time,” says Sarah Pelc Graca, CPT, a certified personal trainer and founder of Strong with Sarah Weight Loss Coaching.

It makes your workouts more efficient, mimicking everyday functional movements, like lifting groceries, pushing a heavy door, or climbing stairs. The workout structure also allows for better recovery since you’re not overworking the same muscles day after day, though you’re still training them frequently enough to see great progress, Pelc Graca says.

Benefits:

  • Allows for ample recovery
  • Builds strength and muscle mass
  • No overlap in muscle groups
  • Focuses on weaker muscles with more intensity

Downsides:

  • Typically requires more equipment
  • May take longer in the gym
  • Less flexibility

2. Upper/Lower Split

Best For Weight Loss

Monday: Lower body (hinge focus)
Tuesday: Upper body (push focus)
Wednesday: Cardio or recovery (yoga, stretching, etc.)
Thursday: Lower body (squat focus)
Friday: Upper body (pull focus)
Saturday: Rest
Sunday: Rest

The upper/lower split can help with weight loss for a few reasons. First, “since you’re alternating muscle groups in an upper/lower split, your body gets just enough recovery while still staying active most days of the week,” Pelc Graca says. Plus, these workouts usually include big compound moves that work multiple muscles (like squats, rows, and push-ups). So, you’ll “burn more calories and build lean muscle” very efficiently, she says.

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Also, when you organize upper/lower workouts by movement patterns like push, pull, squat, and hinge, you’re hitting your body in a well-rounded way which will help you increase strength, gain muscle, and lose fat, Stewart adds.

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Benefits:

  • Builds strength and muscle mass
  • Weekends are free
  • Hits each muscle group twice a week
  • Allows for adequate recovery between muscle groups

Downsides:

  • Lack of flexibility
  • Skipping a workout can create gaps in your progress
  • May take longer in the gym

3. Full Body Split

Best For Those With A Busy Schedule

Monday: Full body
Tuesday: Rest
Wednesday: Full body
Thursday: Rest
Friday: Full body
Saturday: Rest
Sunday: Rest

The full body split focuses on working all major muscle groups in each session. “It’s ideal for those with limited time who still want to see meaningful progress in strength and muscle development,” says Pelc Graca. “For a lot of people, especially those short on time, this is one of the most efficient and effective ways to train because two to three full-body workouts a week leads to great results when you’re consistent and focused on quality movement,” Pelc Graca says.

Benefits:

  • Efficient for busy schedules
  • Great for beginners and general fitness
  • Promotes full-body strength and muscular balance
  • Easy recovery with rest days between workouts

Downsides:

  • Workouts may be lengthier because they cover the full body
  • Limited exercises per muscle group compared to more targeted workout splits

4. Body Part Split

Best For Hypertrophy

Monday: Back
Tuesday: Chest and abs
Wednesday: Lower body
Thursday: Rest
Friday: Shoulders
Saturday: Arms and abs
Sunday: Rest

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This one is often referred to as a “bodybuilder split” due to the emphasis on training each part of the body individually, says Stewart. “This split promotes muscle growth because you’re able to train each portion of the body with more intensity and more reps and sets than you could in a full-body workout,” she explains.

That said, this split is lengthier and if you miss a workout, it can throw off your entire plan. “I’d generally only recommend this plan for advanced lifters that want to dedicate more time to the gym,” Stewart adds.

Benefits:

  • Allows for adequate recovery
  • Focuses on training muscle groups individually
  • Builds strength and muscle mass
  • Helps identify and fix muscle imbalances and weaknesses since it works the different areas evenly

Downsides:

  • May require more time in the gym
  • Lack of flexibility
  • Skipping a workout can throw off the plan
  • Less suitable for beginners

5. Functional Training Split

Best For Experienced Lifters, Athletes Training For Performance, Or Those Training For Longevity

Monday: Full body pull day (hinge focused)
Tuesday: Full body squat and push day
Wednesday: Rest
Thursday: Rotational core work (such as Russian twists and planks)
Friday: Full body carrying and conditioning (such as farmer’s carry and sled pushes)
Saturday: Rest
Sunday: Rest

The functional training split is structured around movement patterns you normally do in everyday life (instead of isolating individual muscle groups). This split is helpful for athletic or performance-based training, and those who want to train to move well for as long as possible “since it blends strength and function for real-life application,” says Pelc Graca. So, when you train a farmer’s carry, it may mimic bringing in a heavy load of groceries, and when you do a sled push, it’ll make pushing a shopping cart or bulky piece of furniture easier IRL.

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Just note that functional splits can be a bit more complex, which is why they’re usually better for folks who have some lifting experience. “These workouts are built around how we move in real life using complex moves—lifting, rotating, carrying, and bracing—instead of just working individual muscles, so they often involve more coordination and full-body control,” Pelc Graca says.

Benefits:

  • Builds functional strength and coordination
  • Improves athletic performance and injury prevention
  • Activates the core in most sessions

Downsides:

  • Less traditional, so may feel unfamiliar for gym-goers used to body part training
  • Requires thoughtful programming to balance volume and intensity

How To Find The Best Workout Split For You

While a lot comes down to your personal preferences and goals, here are a few tips to consider when thinking about your optimal training split:

Goals

Whether you’re aiming for muscle growth, weight loss, or overall fitness, select a plan that best suits your specific goals right now, says Stewart. For example, push/pull/legs splits are excellent for muscle growth, while upper/lower splits are typically best for weight loss, she adds.

Schedule

Decide how much time you can realistically dedicate to exercise each week and choose a plan accordingly, says Stewart. “A training schedule is going to be very different for someone who can train two to three days for 30 minutes, versus someone who wants to spend an hour in the gym five to six days a week,” she adds.

Injuries Or Weaknesses

If you have a shoulder injury, a whole day dedicated to shoulders isn’t going to be in your best interest, says Stewart. On the flip side, if you want to grow your bicep strength, for example, having a dedicated arm day might be better for your goals, she adds. Listen to your body and find a plan that feels best.

Recovery Needs

Depending on the demands of your job and lifestyle, you may need more or less recovery time. “Rest days away from the gym are important not only physically but also mentally so you don’t get burnt out on your training schedule,” says Stewart. Plus, regardless of the split chosen, Pelc Graca says it’s important to incorporate deload weeks (where you dial things back, whether it’s lifting lighter weights, doing fewer sets, or focusing on easier movement) or rest weeks every four to eight weeks to support long-term progress and injury prevention.

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No matter what results you want to achieve or how experienced you are, workout splits are the key to organizing your exercise schedule to ensure you hit your goals. But here’s the ultimate secret: The most effective split is the one that best suits you and your lifestyle.

Andi Breitowich is a Chicago-based writer and graduate student at Northwestern Medill. She’s a mass consumer of social media and cares about women’s rights, holistic wellness, and non-stigmatizing reproductive care. As a former collegiate pole vaulter, she has a love for all things fitness and is currently obsessed with Peloton Tread workouts and hot yoga.  

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Fitness

Fitness trainer with 18 years of experience shares why exercise is crucial for kids: ‘Not just about health and fitness’

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2 hours ago

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February 27, 2026

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Fitness trainer with 18 years of experience shares why exercise is crucial for kids: ‘Not just about health and fitness’

Exercise is often spoken about in the context of physical fitness – stronger muscles, better stamina and improved overall health. But its value, especially for children, extends far beyond the body. Regular physical activity can quietly shape character, teaching lessons about effort, patience, discipline and resilience that mirror how the real world works. From learning to cope with discomfort to understanding that progress takes time, exercise can become a powerful training ground for life itself.

Exercise is important for kids. (Image generated via Google Gemini)

Also Read | Chennai fitness trainer with 18 years of experience shares 5 simple things to focus on for long-term fitness

Chennai-based fitness trainer with 18 years of experience, Raj Ganpath – founder of the Slow Burn Method, co-founder and head coach at Quad Fitness, and author of Simple, Not Easy – is shedding light on why exercise is important for kids, with the benefits going beyond health and fitness. In an Instagram video shared on February 27, he explains how the impact of exercise extends far beyond physical wellness, shaping resilience, discipline and long-term character development.

Embracing discomfort

According to Raj, exercise is one of the healthiest ways to help children learn how to sit with discomfort in a safe, structured and sustainable way. Life inevitably brings challenges and unease – something adults understand well – but many children today are shielded from situations that test their resilience.

He explains, “Exercise is a great way to experience this discomfort in a safe and sustainable manner. Lifting weights, holding a plank, doing cardio, repping till it burns, all of these things are opportunities to embrace discomfort, opportunities to put themselves in a place where they’re not comfortable and learn from it, opportunities to practice physical and mental resilience.”

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Learning hardship

The fitness trainer emphasises that hardship is an inevitable part of life, and meaningful success often requires pushing through moments of difficulty. While most adults recognise this truth through lived experience, children may not always have the same exposure to challenge. Raj believes exercise can bridge that gap.

He elaborates, “It will teach them that they need to do hard things if they want to accomplish something. Getting through a very hard workout, setting a goal and achieving it, completing a task. All of these things are not just random chores. These are incredible opportunities – opportunities to experience hardship and build fortitude.”

Delayed gratification

In today’s fast-paced world, the desire for instant gratification is stronger than ever – and children are growing up at the centre of it. With technology, streaming platforms and 10-minute delivery services, almost everything is available at the tap of a screen. As a result, the ability to wait, persist and work steadily towards a long-term goal can easily take a back seat. Exercise, notes Raj, offers a powerful counterbalance.

He explains, “Everyone wants everything right away today. This is true for us adults too, but it is even more true for our kids because this is the only world they know. A world where everything happens right then and right there, whenever they want it, wherever they want it. Exercise will teach them to wait, to be patient, to trust the process, to fail and still keep going, to work towards something larger that they will get much later. This is a very important character building quality and will serve them well for many, many years to come.”

The fitness trainer concludes, “Exercise is not just about health and fitness. It is a simulation of life itself. A ready-made character building tool available to you to help prepare your kids for life, the raw and real life that they’re going to have to deal with no matter what. So make sure they build the habit and make sure they embrace it.”

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Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. It is based on user-generated content from social media. HT.com has not independently verified the claims and does not endorse them.

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What Are “Movement Snacks”? How To Try This Trending Fitness Hack

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14 hours ago

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February 26, 2026

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What Are “Movement Snacks”? How To Try This Trending Fitness Hack

The World Health Organization says the average adult is supposed to get 60 minutes of moderate to vigorous activity five days a week, which sounds somewhat doable until it’s 9 p.m., your kids are finally in bed, and you just want to fall onto the couch and dissociate. But more and more people online are talking about “movement snacks” — little bite-sized amounts of exercise you can do throughout your day to meet your 60-minute goal without having to make special time for one big workout. Because yes, we all want to be our healthiest, but sometimes a HIIT class at the gym is just not in the schedule.

We asked personal trainers and fitness coaches for their favorite movement snacks you can do in the office, around the house, and on busy weekends when everyone’s home.

How much exercise is a person really supposed to get?

While the WHO recommends 60 minutes a day, the CDC is a little more lax, recommending at least 150 minutes of moderate-intensity physical activity a week, or about 30 minutes a day, five days a week. While it may feel like you’re the only one struggling to fit a workout into your daily routine, you’re far from alone. In fact, it’s always been hard for most Americans. So, while movement snacks may be a cute new term we’re all hearing for the first time, fitness pros have been promoting bite-sized exercise forever.

“I work with busy professionals, so I’ve been integrating micro workouts of two to 10 minutes into my clients’ lifestyles for almost 20 years,” says Andrea Marcellus, certified personal trainer and CEO of AND/life.

The most important thing for your health isn’t getting all your daily movement done in one big, perfectly curated workout — it’s about being consistent, Marcellus says. Movement snacks can help you stay consistent because you don’t have to budget a big chunk of time; instead, you can fit something simple into your day when you have three minutes to spare. Hell, you don’t even have to change clothes or go anywhere.

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“Most people think movement only counts if it’s a workout. That mindset is what keeps people sedentary. In reality, your body doesn’t care if steps come from a hike, a gym session, or pacing when you’re on a call,” says Lindy Royer, physical therapist and balanced body educator. “This is where you win the game — by stacking movement into things you’re already doing.”

Movement Snacks To Try Throughout Your Day

  • Set an alarm on your phone to chime every hour — that’s what women’s fitness coach Allison Kalsched tells her clients. When it goes off, stand up and do 10 bodyweight squats. Then go back to work. When you get tired of squats, mix in walking lunges, push-ups (it’s fine if they’re modified!), or dead bugs. Throw on 30 seconds of jumping jacks or high knees for bone-building benefits, which is important for women in menopause, she adds.
  • Take a micro walk. “Five minutes or 500 steps is my absolute favorite,” says Dr. Milica McDowell, doctor of physical therapy, author of the forthcoming book Walk, and exercise physiologist at US Physical Therapy. “It changes mood, lowers blood pressure, boosts mental clarity, and can help you get your cumulative steps in.”
  • Dance to your new favorite song with your kids or all by yourself. “Dance party was big with my kids after dinner,” Marcellus says. “It takes four to 10 mins and helps kids burn off dinner energy, while also giving parents a metabolic boost.”
  • Stop and do 60 reps of any full-body exercise, like squats, lunges, or jumping jacks — this usually takes about two minutes, no matter which one you choose, Marcellus says. Or, hold a plank for one to two minutes.
  • Pair walking with habits that already exist to get your steps in, like marching in place while brushing your teeth or doing a lap inside the house while your food is in the microwave. “This means you’re not adding time — you are upgrading your time,” says Royer.
  • Count your housework. Sweeping, mopping, vacuuming, general domestic labor — these things totally contribute to your total exercise time each day, says Royer.
  • If you go up or down the stairs at home, just… do it two or three times. That little extra here and there adds up, according to Royer.

The best advice is to focus not on “how can I move right now?” but “how can I do something that isn’t sitting right now?” Royer says. “The real truth that most people ignore is that sedentary time is the real enemy, not a lack of workouts. Focus on breaking up your sitting time. Build in frequent movement snacks. You’re not looking for perfection, just something more than nothing. You don’t need more time; you actually just need more conscious efforts to move.”

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At 66, Judy Murray swapped skipping for rebounding – here’s why it’s so effective for midlife women

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February 26, 2026

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At 66, Judy Murray swapped skipping for rebounding – here’s why it’s so effective for midlife women

A household name synonymous with tennis, Judy Murray has branched out in recent years when it comes to fitness. While the coach and former player still frequents the court – it’s integral to her day job, after all – she has incorporated several other activities into her routine, including one you might be unfamiliar with: rebounding.

Rebounding

In an interview with The Times, Judy explained that while skipping had been part of her tennis routine for years, she’d decided to replace it with rebounding – jumping on a trampoline – due to the impact skipping started to have on her joints and legs. And she’s onto something – a NASA study found rebounding to be up to 68% more effective at working the muscles and joints than treadmill running – something scientists call mechanical loading, which is crucial for bone, muscle and tendon health.

It doesn’t have to be expensive, either. Judy told The Times that she had bought a mini trampoline for £24.99 and that she used it in one-minute bursts.

‘Rebounding can be a smart swap for women in midlife, particularly if high-impact skipping or plyometric training has started to feel unforgiving on the joints,’ says personal trainer Michael Baah. ‘As oestrogen declines during perimenopause and menopause, we typically see reductions in bone mineral density, muscle mass and tendon elasticity,’ he explains. ‘High-impact ground reaction forces from traditional skipping can be effective for bone health, but they also place substantial load through the knees, hips and Achilles.’ Rebounding, on the other hand, ‘absorbs some of the ground reaction force, reducing peak stress through the joints, while still stimulating muscle activation in the calves, glutes and core.’

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It shouldn’t replace strength training, adds Baah, which ‘remains the most effective intervention for combatting age-related sarcopenia and maintaining metabolic health,’ but it’s an incredibly valuable conditioning tool ‘for women who want to protect their joints while maintaining cardiovascular fitness.’

Below, we also look at the other workouts Judy has turned to in recent years to stay strong and active while protecting her joints – and why you should try them, too.

She swims

‘As I get older I have found a lot of things I enjoyed doing really impact my knees and hips, but a lot of things I can do in water…I also realise I have five grandchildren now. I want to be able to run after them and pick them up and put them down with relative ease,’ Judy told The Times. ‘I have a whole routine I do in the swimming pool and there is no impact in the water. It is a better way to do some of the things I used to do.’

Indeed, not only does swimming protect your joints, but it’s also effective for cardio fitness. ‘The biggest advantage of swimming is that it is low impact. The buoyancy of water significantly reduces joint loading, making it an excellent option for people with joint pain or who have a lower tolerance to impact,’ personal trainer and nutritionist Georgia Garlick previously told WH. ‘It is a true full-body exercise, involving the upper body, trunk, hips and legs simultaneously.’ On average, she added that moderate swimming burns 500-700 kcal per hour – typically more than moderate cycling.

She has started playing golf

Judy has also discussed how participating in Strictly Come Dancing back in 2014 instilled in her a desire to continue challenging herself and trying new things – no matter her age. In that vein, ahead of her 65th birthday, she told HELLO!, that she had taken up golf. ‘I’m addicted to it, it is so incredibly relaxing,’ she said. ‘It gets me out in the fresh air and away from my phone and because it’s not as physically demanding as running around a tennis court, it suits me now that my arms aren’t as strong as they once were.

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‘As we get older it’s so important to keep trying to find things that stimulate you, make you think and keep you socially connected – and golf ticks all of those boxes.’

A review published in the British Journal of Sports Medicine linked golf to an increased life expectancy, reduced risk of chronic disease and improved mental health.

She plays pickleball

While padel has become hugely popular, it seems that its sibling pickleball – which combines tennis, badminton and table tennis – is more up Judy’s street. After trying the sport herself, she’s since campaigned to get more people involved. ‘It’s just fun and engaging, and it’s incredibly inclusive. And for Scotland, it’s a perfect fit for us. We have terrible weather, we have badminton courts everywhere – in every community centre and sports centre. Even church halls have badminton courts,’ she told The National. ‘In terms of setting up quickly, wherever you are, I think it’s a perfect fit for getting more people more active.’

Judy added that she sees it as a perfect transition from tennis to something that will let her play a similar game for longer.

She stretches regularly

The final touch to Judy’s fitness routine? A dedicated stretching routine. ‘Since I turned 60, I’ve realised how important it is to stretch to stay mobile and flexible if I want to stay active with my grandchildren,’ she told HELLO!.

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While we don’t know the specifics of Judy’s stretching routine, even dedicating just a few minutes daily to mobility can supercharge longevity.

There is an ideal routine based on science, though. According to a panel of experts convened by the American College of Sports Medicine, who reviewed a range of studies, you should:

  • Do flexibility exercises (stretches, yoga or tai chi) for all major muscle-tendon groups – neck, shoulders, chest, trunk, lower back, hips, legs and ankles – minimum two to three times per week.
  • Spend 60 seconds on each exercise. If you can hold a specific stretch for 15 seconds, try repeating it three more times and if you can hold it for 20 seconds, two more repetitions would be ideal.

As Judy regularly says, though, it’s about finding forms of exercise that you enjoy, as you’ll be far more likely to find the time – even if it’s for five minutes – to get stuck in.

Hannah Bradfield is a Senior Health and Fitness Writer for Women’s Health UK. An NCTJ-accredited journalist, Hannah graduated from Loughborough University with a BA in English and Sport Science and an MA in Media and Cultural Analysis.  She has been covering sports, health and fitness for the last five years and has created content for outlets including BBC Sport, BBC Sounds, Runner’s World and Stylist. She especially enjoys interviewing those working within the community to improve access to sport, exercise and wellness. Hannah is a 2024 John Schofield Trust Fellow and was also named a 2022 Rising Star in Journalism by The Printing Charity.  A keen runner, Hannah was firmly a sprinter growing up (also dabbling in long jump) but has since transitioned to longer-distance running. While 10K is her favoured race distance, she loves running or volunteering at parkrun every Saturday, followed, of course, by pastries. She’s always looking for fun new runs and races to do and brunch spots to try.

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