A good starting point for most individuals is four to six exercises per gym session. This recommendation comes from Kyle Krupa, DPT, CSCS, and founder of KRU PT + Performance Lab. Source
However, the optimal number of exercises can vary depending on several factors:
Factors Influencing Exercise Number Per Session
- Experience Level: Beginners may benefit from fewer exercises (e.g., 2-3) focusing on compound movements to build a foundation of strength and technique. More experienced individuals might incorporate more exercises (potentially up to 8-10), targeting specific muscle groups with greater intensity. [Source](https://www.menshealth.com/fitness/a46430600/how-many-exercises-per-workout/, https://www.opexfit.com/blog/how-many-exercises-should-you-do-in-a-workout)
- Training Goals: Someone focused on building strength may prioritize fewer exercises with heavier weight and lower repetitions. Those aiming for muscular endurance or hypertrophy might include more exercises with moderate weight and higher repetitions. Source
- Time Constraints: A shorter workout might necessitate fewer exercises, while a longer session allows for more exercises and a greater training volume.
- Workout Split: If you're following a body-part split routine (e.g., chest day, leg day), the number of exercises per session will be dictated by the muscle group(s) being worked. A full-body workout will generally have a broader range of exercises. Source
- Recovery Capacity: Too many exercises can lead to overtraining and hinder recovery. It's crucial to balance the training volume with sufficient rest and recovery.
Example Workout Structures
Here are examples illustrating different approaches based on the number of exercises:
- Beginner (3 Exercises): Squats, Push-ups, Rows (full-body focus)
- Intermediate (5 Exercises): Bench Press, Overhead Press, Bent-Over Rows, Lunges, Bicep Curls (upper/lower split)
- Advanced (8 Exercises): Incline Dumbbell Press, Decline Dumbbell Press, Cable Flyes, Dips, Pull-ups, Lat Pulldowns, Face Pulls, Barbell Rows (chest/back focus)
Remember that the number of sets and reps per exercise also plays a crucial role in determining the overall training volume. These should be adjusted based on individual goals and experience. [Source](https://goalfive.com/blogs/news/how-many-exercises-per-workout, https://www.setforset.com/blogs/news/how-many-exercises-sets-reps-per-muscle-group-and-workout)
