Here is why push-pull workouts are the best way to increase workout frequency and get strong faster

Push-pull workouts are great whether you want to exercise more or exercise more efficiently

3 reasons why you should follow a push-pull workout routine
(Image credit: Getty Images)

If your main aim is to build muscle, you might want to consider following a push-pull workout routine, as opposed to a more traditional approach when you work a body part at every session you spend in the gym. Here we listed three of the main benefits  of push-pull workouts so you can workout smarter and more often.

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Push pull workouts are a great for beginners and pro alike: they are modular and can be scaled up and back down if needed. You can also focus on different areas of the body: train your gus and pecs with an upper body push-pull workout or tone the glutes and quads with a push-pull legs workout routine. The possibilities are truly endless.

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What are the main benefits of following a push-pull workout routine? We'll discuss some of these below. If all else fails, you can always go back do the best HIIT workout at home or doing this 5-move full body workout instead. 

Benefits of push-pull workout #1: easy to understand

One of the best thing about push-pull workouts, especially for beginners, is that they make it easier to understand how to structure workouts. Most buff dudes like to use the latin names of the muscles when they give advice to people in gyms, you'll hear a lot of "this isolation exercise really works your erector spinae" and the likes.

When putting together a push-pull plan, you only have to pay attention to one aspect of the exercise: is it a pulling or a pushin movement? No need to fiddle around with micro-muscle involvement and more complex analysis, you can focus on this one thing and you are good to go with a plan.

Some examples of pull exercises: deadlift, chin up or pull up, bent over row, bicep curl, upright row, inverted row.

Some examples of push exercises: push up, squat, bench press, triceps dips, overhead press.

And then there is the abs which can be trained on both days but even so, make sure you rest these muscles too for a bit in-between sessions. Some personal trainers suggest that it's only a myth that abs can be trained every day.

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UA TriBase Reign 2 Training Shoes | Buy it for £105 at Under Armour
Stand safe in the UA TriBase Reign 2 during your workouts: the Tribase sole "maximises ground contact, promotes natural motion and provides flexibility to grip during lifts", or so does Under Armour claims. Engineered to meet the needs of the most-hardcore lifters, the TriBase Reign 2 won't hold you back when you'll try to smash your next deadlift PB.

Benefits of push-pull workout #2: gives your muscles the rest they deserve

Push pull workouts can be performed pretty much back to back as when the push muscles are in work, the pull muscles are resting. This benefit of push-pull workouts could be particularly good for people whose training volume is higher and like to hit the gym more often as they can train push muscles one day and then pull the day after, then repeat.

Providing adequate amount of rest to muscles is equally as important as the workout themselves. You might think that your muscles grow during workouts but as a matter of fact, they grow when you rest as they being repaired. You damage the muscle fibres during the workout and what makes them grow is your body patching up of these damaged areas, using protein.

By following a push-pull workout routine, you can make sure you give enough rest to your muscles and you don't overtrain, which would result in muscle loss and not the sweet, sweet gains you are after. Don't forget to eat your protein either, let it be protein powder shake or jerky or a protein bar.

Theragun elite Percussion massager | Buy it for £375 directly from Theragun

Theragun elite Percussion massager | Buy it for £375 directly from Theragun
What can also help recovering faster is using a percussion massager such as the Teragun Elite. This muscle-pounding wonder machine has a long battery life (120 minutes to be precise), an OLED screen and can be customised in the Therabody app which then can be synchronised with the massager via Bluetooth. The Elite is also pretty quiet.

Benefits of push-pull workout #3: time-efficient and scalable

Push-pull workouts are super flexible and can new exercises can be added and taken out of the routine easily. Swapping exercises is also easier as you can almost swap different movements in and out like-for-like, getting rid of the deadlift if it's too hard and add in bent over rows instead.

Because you can increase the frequency of workouts using a push-pull method, you can also get buff sooner without muscle fatigue, making push-pull ideal for pre-beachbody season. Need to cram in a few extra sessions before your holiday to Ibiza? Go push-pull.

Wahoo Tickr X Heart Rate Monitor | Buy it for £64.99 at Amazon

Wahoo Tickr X Heart Rate Monitor | Buy it for £64.99 at Amazon
Lighter and more capable than its predecessor, the new Wahoo Tickr X can track your weight sessions more accurately than wrist-based optical heart rate sensors found in fitness watches. The Tickr X has built-in memory and can be operated by tapping the device. The accompanying Wahoo app provides plenty of workout profiles and advanced analytics too.

Want to do push pull workout at home? This is the gear you'll need

Matt Kollat
Section Editor | Active

Matt Kollat is a journalist and content creator who works for and its magazine counterpart as an Active Editor. His areas of expertise include wearables, drones, fitness equipment, nutrition and outdoor gear. He joined T3 in 2019. His byline appears in several publications, including Techradar and Fit&Well, and more. Matt also collaborated with other content creators (e.g. Garage Gym Reviews) and judged many awards, such as the European Specialist Sports Nutrition Alliance's ESSNawards. When he isn't working out, running or cycling, you'll find him roaming the countryside and trying out new podcasting and content creation equipment.