7 Best Body Composition Exercises You Should Know in 2023

Body composition exercises are physical activities that target the body’s fat and muscle ratio and create a desired balance for better health. Training for body composition involves targeting multiple body parts and sets of muscles instead of focusing on single muscle groups. The goal is to expand your overall fitness level while reducing fat, increasing lean muscle mass, maintaining bone density, and creating balance throughout the body.

Below we provide an overview of body composition exercises and some body composition examples of popular ones you can incorporate into your exercise routine.

What Are Body Composition Exercises?

Body composition exercises help individuals achieve their desired body weight goals. These exercises balance muscular strength with cardio-respiratory fitness to create a proportional body size and shape. This type of training targets muscle growth, fat reduction, improved flexibility, and coordination.

These exercises typically involve more than one set of muscles at a time to help build overall strength, endurance, and balance in the body. Examples include squats, lunges, planks, jumping jacks, pushups, deadlifts and core workouts.

What Impacts Body Composition?

Several factors, including age, gender, metabolism rate, and level of physical activity, impact your body composition. Genetics also play a role in lifestyle choices such as diet and exercise habits. Eating healthy foods that are high in protein and low in saturated fats while also engaging in regular physical activity will help you achieve and maintain your ideal body composition.

What’s My Ideal Body Composition?

Your ideal body composition is based on your individual goals. Generally speaking, aim for a healthy balance of lean muscle mass and reduced fat percentage within the body. This can be achieved through proper diet, exercise, and lifestyle habits.

Keep Your Diet Healthy

A balanced diet consisting of fresh fruits, vegetables, lean meats, whole grains, and healthy fats is vital to achieving and maintaining your desired body composition. Avoiding processed foods, added sugars, and saturated fats can significantly improve your overall health and fitness. Additionally, drinking plenty of water and limiting your consumption of alcohol and caffeine can also help.

How To Get Your Ideal Physique

Getting your ideal physique requires a combination of proper diet, exercise, and lifestyle habits. Eating healthy meals balanced in nutrients will ensure your body receives the fuel to perform optimally during physical activity. Regular body composition exercises such as squats, lunges, planks, pushups, and deadlifts will strengthen the muscles to create shape and support throughout the body. Finally, incorporating simple lifestyle changes such as getting adequate sleep and reducing stress levels can be beneficial in achieving your desired body composition.

The Importance Of Motivation

The motivation to reach your body composition goals is key to staying consistent with your diet and exercise routine. Be sure to set achievable goals and celebrate each accomplishment, no matter how small. Additionally, having a support system of friends or family members who can help keep you on track will be beneficial.

Listen To Your Body

Listening to what your body needs while engaging in body composition exercises is essential. Make sure to rest between sets and adjust the level of intensity based on comfort level. If you experience any pain or discomfort during an exercise, stop immediately and contact a medical professional if necessary. It’s also important to always warm up before working out and cool down after completing physical activity.

Train To Failure

Training to failure is when you push your body as far as possible during an exercise. This helps to increase the intensity of the workout and build more muscle while helping reduce body fat. It’s essential to ensure you don’t overtrain, as this can lead to injury or exhaustion.

Get Your Mind Right

Having a positive mindset is essential when it comes to achieving your ideal body composition. Small changes, such as focusing on what you have accomplished rather than what you haven’t achieved, will help keep you motivated and on track toward reaching your goals. Additionally, visualization techniques such as imagining how your body will look once it has reached its desired composition can be beneficial.


Squats are a great body composition exercise because they work muscles in the legs, glutes, and lower back. This helps build strength throughout the body, creating shapely curves and a toned physique.


Lunges are another effective body composition exercise that targets multiple muscle groups, such as the quads, hamstrings, glutes, and calves. Regular lunges will help you create long, lean muscles for an athletic appearance.


The plank is one of the best core exercises for achieving your ideal body composition. It works all abdominal and supporting muscles throughout the upper and lower body for optimal strength and stability.

Ab & Core Workouts

Ab and core workouts are essential to create a strong and toned midsection. Exercises such as planks, crunches, reverse crunches, Russian twists, leg raises, and side bends will help you to build muscle while also burning excess fat.

Jumping Jacks

Jumping jacks are a great body composition exercise that can be done anywhere at any time. They target multiple muscles throughout the upper and lower body while providing a cardiovascular workout for increased energy levels.


Pushups are another body composition exercise that works all the major muscle groups in your upper body. The pushup has three variations: standard, comprehensive, and military. Each one targets different muscle groups, so make sure to switch up your routine now and then to get the most out of this exercise.


Deadlifts are a body composition exercise that works multiple muscles throughout the body, such as the glutes, hamstrings, quads, and lower back. This helps to create a strong base for any physical activity while also increasing overall strength and power for improved performance.

Simple Lifestyle Changes To Achieve Your Ideal Body Composition

In addition to engaging in body composition exercises, simple lifestyle changes such as sleeping more, eating a balanced diet, and reducing stress can help you achieve your ideal body composition. Staying active and taking care of yourself mentally and physically is key to getting into shape and looking great!

Achieving your ideal body composition can take time, but with hard work, dedication, and these 7 best body composition exercises, you’ll be able to reach the physique of your dreams. All it takes is a bit of determination, consistency, and patience – so start today