Full-Body Workouts vs. Split Training: Which is Best for You?

When building your ideal workout plan, one of the biggest decisions is whether to go with full-body workouts or split training. Each approach has its strengths, and with smart gym technology like Speediance, you can easily tailor either method to fit your fitness goals and lifestyle.

What Are Full-Body Workouts?

A full-body workout targets all major muscle groups in a single session. You’ll typically perform compound exercises like squats, deadlifts, bench presses, and rows that engage multiple muscles at once.

Benefits:

• Time-efficient: Ideal for busy schedules—just 2–3 sessions per week can deliver results

• Better calorie burn: Engaging the whole body increases intensity and calorie expenditure

• Balanced development: Reduces the risk of overtraining one area or neglecting another

• Fewer weekly sessions needed: Great for people who can’t commit to daily workouts

What is Split Training?

Split training involves focusing on specific muscle groups each day (e.g., chest/triceps on Monday, back/biceps on Tuesday, legs on Wednesday, etc.). It’s a staple for bodybuilders and fitness enthusiasts aiming for muscle hypertrophy.

Benefits:

• More volume per muscle group: Great for building size and strength

• Allows daily training: Since different muscle groups rest while others work

• Customizable: Can be tailored to your fitness goals and weak points

How Speediance Supports Both Styles

Speediance’s smart design and digital resistance system make it easy to follow either approach:

For Full-Body Training:

• Choose from pre-programmed full-body workouts in the Speediance library

• Use compound movements like squats, rows, and presses with guided form demos

• Adjust resistance automatically between sets for a seamless experience

For Split Training:

• Create or follow targeted programs (e.g., “Leg Day” or “Push Day”)

• Track performance by muscle group through the Speediance app

• Focus on accessory exercises to isolate and strengthen specific areas