How Many Exercises Should You Do Per Muscle Group? Optimising Your Workout for Muscle Growth
One of the most frequently asked questions in strength training is: “How many exercises should I do for each muscle group?” The answer isn’t one-size-fits-all, as it depends on your fitness level, training frequency, and specific goals whether you’re aiming for hypertrophy, strength, or general fitness.
Incorporating the right number of exercises is crucial for stimulating muscle growth without tipping into overtraining. This comprehensive guide, tailored for UK-based fitness enthusiasts, unpacks the science behind resistance training volume and offers clear, actionable advice on structuring your workouts.
Understanding Muscle Groups and Exercise Selection
Before we dive into numbers, it’s essential to understand how different muscle groups respond to exercise and why variety and targeted selection matter.
Major Muscle Groups
| Muscle Group | Key Areas |
|---|---|
| Chest | Pectoralis major and minor |
| Back | Latissimus dorsi, traps, rhomboids |
| Shoulders | Deltoids (anterior, medial, posterior) |
| Arms | Biceps, triceps, forearms |
| Legs | Quadriceps, hamstrings, glutes, calves |
| Core | Abdominals, obliques, transverse abdominis |
Compound vs Isolation Exercises
- Compound exercises (e.g., squats, bench press, deadlifts) work multiple muscle groups and joints at once.
- Isolation exercises (e.g., bicep curls, leg extensions) focus on a single muscle group.
Compound lifts are typically more efficient for building overall strength and should form the foundation of your routine.
For an in-depth breakdown of exercise types, the NHS Live Well Fitness Guide is a useful resource for beginners.
Recommended Number of Exercises per Muscle Group
The number of exercises depends on your training experience and overall goals.
Guidelines Based on Training Level
| Training Level | Exercises per Muscle Group | Example |
|---|---|---|
| Beginners | 1–2 | Bench press + push-ups for chest |
| Intermediate | 2–3 | Barbell row + lat pulldown + rear delt fly |
| Advanced | 3–4 | Squats + lunges + leg press + leg curls |
Scientific Evidence
- The American College of Sports Medicine (ACSM) recommends 3–6 sets per muscle group per session, often distributed across 1–3 exercises (ACSM, 2020).
- A 2022 meta-analysis suggests 10–20 weekly sets per muscle group for optimal hypertrophy, split over several exercises.
- Research also shows diminishing returns beyond a certain volume threshold more isn’t always better (BarBend Review).
How to Structure Exercise Selection for Each Muscle Group
Here’s a breakdown of suggested exercises to ensure comprehensive muscle engagement:
| Muscle Group | Compound Exercises | Isolation/Accessory Exercises |
|---|---|---|
| Chest | Bench press, push-ups, incline press | Chest flyes, cable crossovers |
| Back | Deadlifts, rows, pull-ups | Face pulls, reverse flyes |
| Shoulders | Overhead press, Arnold press | Lateral raises, front raises |
| Biceps | Chin-ups, barbell curls | Concentration curls, preacher curls |
| Triceps | Close-grip bench press, dips | Tricep extensions, rope pushdowns |
| Legs | Squats, lunges, Romanian deadlifts | Leg curls, calf raises |
| Core | Hanging leg raises, cable crunches | Planks, Russian twists |
Balancing Volume and Intensity Across Exercises
It’s not just about how many exercises you do, but how you structure sets, reps, and intensity:
- Focus on total weekly volume, not just per session.
- Use progressive overload to ensure muscles adapt and grow.
- Track your reps, weights, and rest times.
- Pay attention to recovery overtraining can blunt progress.
For example, doing 3 sets of barbell rows and 3 sets of pull-ups in one session equals 6 total sets for the back well within optimal hypertrophy range if done twice weekly.
Training Frequency and Its Role in Exercise Selection
According to a 2016 meta-analysis in the Journal of Sports Sciences, training each muscle group at least twice per week is more effective for hypertrophy than once-weekly sessions.
Weekly Split Example
| Day | Muscle Groups Covered |
|---|---|
| Monday | Chest & Triceps |
| Tuesday | Legs & Core |
| Wednesday | Back & Biceps |
| Thursday | Active Recovery or Rest |
| Friday | Full Body (Focus on Weak Areas) |
| Saturday | Shoulders & Arms |
| Sunday | Rest |
This allows you to spread your 10–20 sets per muscle group across several days without overloading one session.
Common Mistakes in Exercise Selection and Volume
- Too many exercises in one session
Leads to fatigue, decreased focus, and longer recovery times. - Over-reliance on isolation movements
May neglect overall strength and muscle coordination. - Inadequate recovery
More volume isn’t better if your muscles don’t have time to repair. - Not individualising your plan
Your training should match your goals, schedule, and physical limitations.
Practical Tips for Optimising Your Workout Routine
- Begin with 1–2 solid exercises per muscle group, especially if you’re new to resistance training.
- Prioritise compound lifts for efficiency and results.
- Add 1–2 isolation movements per group only as needed for balance or symmetry.
- Log your workouts to track progress and identify which exercises deliver the best results.
- Adjust your plan if you experience fatigue, plateaus, or poor recovery.
Need help choosing effective lifts? The UK-based Strength Matters offers guidance tailored to different levels and goals.
Conclusion
The optimal number of exercises per muscle group depends on your experience, goals, and ability to recover.
In general:
- Beginners: 1–2 exercises per group
- Intermediate/Advanced: 2–4 exercises per group
- Total weekly sets: Aim for 10–20 per muscle group
Consistency, quality, and appropriate intensity will always outperform excessive volume. Focus on smart programming, proper form, and sustainable progress for long-term success.
For the UK audience, this guidance helps streamline your workouts whether you’re training at home or in the gym.
