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What Is a Good Exercise Routine for the Muscle Groups?

The Centers for Disease Control and Prevention recommends that your weekly exercise regimen include at least two strength-training sessions that address all the major muscle groups along with 150 minutes of moderate-intensity, cardiovascular exercise. These amounts of exercise can help you stay healthy and live longer, with a better quality life. You can meet -- or exceed -- these requirements using a combination of exercises that involve your body weight, free weights and machines. Major Muscle Groups

The major muscle groups are the hips, back, chest, legs, abdomen, shoulders, and arms. Strengthening these muscles helps improve your ability to do daily activity, strengthens your bones, increases lean muscle mass for a metabolic boost, enhances your stamina and improves balance among the muscles to prevent injury. A good routine includes an exercise to target each of these muscle groups with at least one set of eight to 12 repetitions. Use a weight that makes you feel like completing the last two or three repetitions is hard to do with good form.

Sample Exercises

Squats and lunges are exercises that target the lower body, including the legs and hips. Rows, pull-ups and lat pull-downs emphasize most of the muscles of the back. Push up and dips -- off parallel bars or a bench -- target the chest. Biceps curls and triceps kickbacks strengthen the arms. Work your shoulders with lateral raises or military presses. Plank holds performed for 20 seconds or longer train all three major muscles of the abdomen.

Equipment

Beginners can fit in a total body, muscle-strengthening routine without weights. When you can easily do 12 repetitions of a particular exercise without experiencing fatigue, you should add 5 to 10 percent more weight. If you do not have access to dumbbells and barbells, you can get creative. Use resistance tubing, long bands of latex with handles, to add resistance to rows, chest presses, biceps curls and squats. Common household items, such as a jug of laundry detergent or a large water bottle, can also act as weights. Hold the jug as you squat or use the water bottle to do triceps kickbacks.

Timing

Because your muscles need time to rest and repair after strength training, you should plan to leave at least 48 hours between sessions. A one-set protocol for all the major muscle groups takes just 20 to 30 minutes to complete. Adding another set or two of each exercise to your routine as you become stronger may bring about slightly greater results, but expect your sessions to take longer to complete.