When it comes to designing an effective fitness program, one of the most common questions Nielsen Fitness trainers are asked is whether a full-body workout or a split routine is more beneficial. Each approach has its pros and cons, and the right choice often depends on your goals, schedule, and experience level. Whether you’re training with one of our virtual personal trainers or working with an in-home personal trainer in Toronto, Collingwood, London, Hamilton, or Ottawa, understanding the difference between these methods can help you get the most out of your workouts.

In this post, we’ll break down the differences between full-body workouts and splits, explore the benefits and drawbacks of each, and help you decide which approach is best for you.

FULL BODY BASICS

A full-body workout targets all your major muscle groups in a single session. These workouts typically include compound exercises like squats, deadlifts, push-ups, and rows, which engage multiple muscle groups at once. A typical full-body workout will include movements for the upper body, lower body, and core. Our in-home and virtual personal trainers encourage clients to perform full-body workouts at least 2-4 times per week.

Sessions tend to be shorter in duration — our 40-minute express workouts are ideal for this — emphasizing functional movements and compound lifts that improve strength and coordination. “Functional movements use large groups of muscles working together across your body. These exercises often look similar to movements you’d make in your daily life. Picking up a heavy object, swinging a baseball bat, or carrying groceries are real-world situations that functional training can help you improve” (Web MD, 2023).

FULL BODY BENEFITS

Full-body workouts are especially time-efficient, making them ideal for clients with busy schedules. Since you’re training all major muscle groups in 1 session, you don’t need to work out every day to see results. These workouts are also great for beginners because they reinforce proper technique and develop balanced strength.

For those focused on fat loss, full-body routines burn more calories per session by engaging more muscle groups simultaneously. Another big advantage is flexibility: if you miss a session, you won’t be neglecting any specific muscle group for the week. On top of this, full-body workouts promote functional fitness, improving everyday movement and overall capability, which is why Nielsen Fitness trainers recommend them to many clients.

However, there are some drawbacks. Full-body routines can lead to fatigue if not properly structured, especially if you’re training at a high intensity. Recovery can become an issue if sessions are too frequent or too demanding. For more advanced lifters, the total volume per muscle group in each session might not be sufficient to stimulate optimal growth.

SPLIT BASICS

A split routine involves dividing your workouts by muscle group or movement pattern. For example: a push/pull/legs split might target pushing muscles like the chest, shoulders, and triceps on one day, pulling muscles like the back and biceps on another, and leg muscles on a third. Other common split types include upper/lower body or even specific body parts like your chest or back.

SPLIT BENEFITS

Split routines allow you to devote more time and energy to individual muscle groups, which can promote greater hypertrophy (muscle growth). Since you’re not training the same muscles every day, each muscle group has more time to recover between sessions. This approach also allows for greater customization of volume and intensity, making it suitable for intermediate and advanced lifters.

Another benefit is variety. With more exercises targeting each area of the body, split routines can keep your workouts engaging and mentally stimulating. “One other benefit of adding sessions is that it’s often easier to get more total volume from spreading the sets out: You’ll get pretty tired doing 15 sets of 10 reps in a row, so the weight might decrease, or you may not be able to finish all your reps. When you’re doing just 5 sets, for example, you’ll likely be able to lift a greater total in each of the three sessions, resulting in more total weight lifted throughout the week” (Livestrong, 2022).

That said, this may not be ideal for people with limited time. Missing a workout can throw off your entire plan, potentially leading to imbalances. Split routines are also less efficient for beginners, who benefit more from frequent, total-body development rather than isolated training.

WHICH IS RIGHT FOR YOU?

Choosing between a full-body workout and a split routine largely depends on your experience level, goals, schedule, and ability to recover.

If you’re a beginner, full-body workouts are usually the better option. They allow you to practice essential movements regularly and help you build balanced strength throughout the body. On the other hand, intermediate and advanced lifters may benefit more from split routines, which offer more training volume and focused work on specific muscle groups.

Your fitness goals also play a significant role in this decision. If your primary goal is weight loss, full-body workouts may be more effective because they keep your heart rate up and burn more calories in each session. If you’re focused on building muscle, a split routine might be the better option due to its ability to target muscles more intensely with additional volume and rest between sessions. For general health and maintenance, full-body workouts provide a balanced, functional approach and are easier to maintain consistently.

Your schedule is another major factor. If you can only work out 2 or 3 days a week, full-body workouts are much more efficient. If you have 4 to 6 days available for training, split routines can allow for better recovery and muscle-specific development.

Recovery ability should also be considered. If you’re an older adult, under a lot of stress, or not getting enough sleep, full-body workouts done 2-3 times per week may be easier to recover from. If you have plenty of time and energy, you may thrive on a more demanding split routine.

HOW WE CAN HELP

Our virtual personal trainers offer personalized coaching that can help you make the most of either training style. We can assess your fitness level, understand your goals, and design a program that suits your lifestyle. Whether you choose a full-body workout plan or a split routine, a virtual personal trainer ensures proper form, progression, and motivation. We offer live workouts through online or mobile apps, making it easier than ever to stay on track from the comfort of your own home, or even while travelling.

The added accountability, expert guidance, and flexibility that a virtual personal trainer provides can be the difference between frustration and real, sustainable progress.

IN-HOME TRAINING

If you live in the GTA, Collingwood, London, or Ottawa, hiring an in-home personal trainer can offer a more hands-on experience. In-home personal trainers can bring equipment, customize your workouts, and offer real-time feedback — all in the comfort and privacy of your own home. This is especially helpful for people recovering from injuries, dealing with mobility challenges, or simply preferring the in-person connection.

An in-home personal trainer will help you move beyond generic routines. Whether you’re working on strength, weight loss, or sport-specific skills, we’ll create a plan tailored to your goals, fitness level, and available space. It’s also a great option for those who prefer the accountability and motivation of in-person sessions but still want to avoid the crowded gym environment.

SWITCHING THINGS UP

You don’t have to choose one training style forever. Nielsen Fitness trainers often recommend alternating between full-body and split routines throughout the year, a method known as periodization. This approach keeps your body adapting and prevents plateaus. For example: you might follow a full-body routine for eight weeks to build general strength and burn fat. Then, you could switch to an upper/lower body split for another eight weeks to add more volume and muscle. Finally, you could progress to a push/pull/legs routine for advanced hypertrophy or sport-specific training. An in-home or virtual personal trainer can help you map out these cycles, ensuring you continue to progress while avoiding burnout.

FINAL WORDS

Both full-body workouts and split routines are effective when implemented correctly. Full-body training is efficient, balanced, and ideal for beginners or those with limited time. Split routines offer more focus and volume, making them better suited for intermediate and advanced lifters aiming for muscle growth and specialization.

No matter which style you choose, the most important factor is consistency. The best workout routine is the one you can stick to long enough to see results. “Don’t think of exercise as one more thing on your to-do list. Find an activity you enjoy and make it part of your weekly and daily plan” (Mayo Clinic, 2025). Whether you work with a virtual personal trainer or prefer the hands-on guidance of an in-home personal trainer, the right support system can help you stay on track and reach your fitness goals faster.

If you’re looking for expert help choosing the best workout routine for your body, lifestyle, and goals, we’re here to help. With personalized coaching and ongoing support, you’ll have everything you need to succeed, regardless of your starting point. Contact us today to request a free first workout.