Our new Upper Body Lift and Lower Body Lift programs are built around the push/pull method to help you increase your strength and take the guesswork out of your workouts.

But WTF is push/pull training you ask? It’s exactly as it sounds, exercises designed around movements that ‘push’ and ‘pull’, utilising the muscle groups that work together to create these movements and placing a focus on these for the whole workout.

What is Push-Pull Training?

Push-pull training is all about grouping exercises based on how your body moves. Specifically, it splits your workouts into two categories:

1. Push movements work on the muscles responsible for pushing weight away from your body (think chest presses or shoulder presses).
2. Pull movements focus on the muscles used to pull weight toward you (like rows or pull-ups).

The beauty of this approach is that it balances your body’s workload, reduces your risk of overdoing it on one area, and makes planning workouts a breeze.

Say goodbye to random gym sessions and hello to a structure that works with your body, and its natural movement patterns.

Benefits of Push-Pull Workouts for Beginners

If you’re dipping your toes into strength training, push-pull training is your BFF. Here’s why:

1. Simplicity and Structure

Push-pull divides your routine into manageable chunks. No more aimlessly guessing “Should I hit arms or legs?”, this structure takes the uncertainty out of the equation, making it easier to stay consistent.

2. Full-Body Balance

We’ve all seen the memes about skipping leg day. But with push-pull workouts, your plan ensures balanced muscle development. Working opposing muscle groups prevents overtraining one area while neglecting others.

3. Recovery-Friendly

New to the gym? You’ll likely feel sore those first few weeks (don’t worry, it’s normal). Push-pull training gives your muscles dedicated rest time between sessions, helping your body recover without compromising your schedule.

4. Adaptable for All Levels

Whether it’s your first week lifting or you’ve been working out for years, push-pull training grows with you. Beginners can start light and build strength over time, while seasoned gym-goers can adjust weights or reps for a challenge.

5. Time Efficient

Got 30 minutes? Perfect—push-pull training works well for short, focused sessions. Choose a few push and pull exercises, and you’ve got an effective workout that hits multiple muscle groups in less time.

Feeling motivated? You should be – because this method is all about working smarter, not harder.

Key Muscle Groups in Push-Pull Training

Understanding the muscles involved will help you maximise your effort. Here’s a quick breakdown:

Push Muscles

These muscles power your “pushing” actions:

• Chest (e.g., during bench presses)
• Shoulders (e.g., during overhead presses)
• Triceps (back of arms) (e.g., during push-ups or tricep dips)
• Quads (thighs) (e.g., during squats, lunges etc)
• Glutes (e.g., during hip thrust, lunge variations etc)
• Calves (e.g., calf raises)

Pull Muscles

These muscles handle all the “pulling”:

• Back (e.g., during rows or pull-ups)
• Biceps (front of arms) (e.g., during bicep curls or pull exercises)
• Trapezius (upper back)
• Hamstrings (back of the thigh) (e.g., during Romanian deadlifts)

Although these new workouts have broken the movements down into either push or pull, it’s important to keep in mind that other muscle groups can and most likely will be used on certain exercises even when they aren’t the primary muscle group being targeted (e.g., your hamstrings are still being utilised on a squat even though the primary muscles are the quads, glutes and adductors).

Nailing Your Push-Pull Training

To master push-pull training, focus on developing a balanced plan that suits your goals. Make sure to alternate push and pull exercises evenly, allowing each muscle group the attention it deserves. Prioritise proper form over heavy weights to prevent injury and maximise results.

Starting a new fitness routine can feel overwhelming, but push-pull training gives you the perfect mix of structure and flexibility. It grows with you, strengthens your entire body, and keeps gym sessions completely stress-free. Our new programs, Upper Body Lift and Lower Body Lift, are designed around push-pull training to help you build strength effectively and stay on track with your fitness goals.