There are plenty of reasons to do resistance training. From strengthening muscles to improving bone density and protecting the joints, the benefits of this type of exercise are well-known.
That's why the Physical Activity Guidelines for Americans recommends adults do two or more days of strength training activities that work all major muscle groups each week.
If you're new to lifting or short on time, that may sound overwhelming. But working every muscle group doesn’t have to involve a ton of different complex exercises, fancy equipment or hours a day at the gym.
Expert Tip of the Day: Try Compound Exercises
Compound exercises are movements that recruit multiple muscle groups and joints simultaneously for a more efficient, full-body workout, Hunter Carter, an exercise physiologist at the Hospital for Special Surgery, previously told TODAY.com.
Popular examples include squats, deadlifts, overhead press, bench press and barbell rows.
Rotating through five or six basic compound exercises will work the legs, glutes, chest, arms, back and core, and the many muscles that comprise them.
You can do compound exercises using a barbell, dumbbells, kettlebells, or any other weights you have, Carter said.
Why It Matters
There's no need to over-complicate strength training. Basic compound exercises are approachable, efficient and effective — for both beginners and experienced weightlifters.
"You’re recruiting more muscle mass (in order) to be active at one time," Carter said. In addition to maximizing muscle strength and growth, this can help you burn more calories in a shorter period.
Since each rep is just one movement, you’re cutting down on the time needed to work all your muscles, Carter explained.
Squats, for example, engage the calves, quadriceps, hamstrings, glutes and abs — and not only build these muscles, but also improve mobility of the hip and ankle joints
Even though it's strength training, compound exercises still get your heart rate up and blood pumping. The more muscles recruited, the harder the heart and lungs have to work, Carter said, so you're also getting cardiovascular benefits.
Plus, compound exercises improve functional strength, which helps us do everyday movements like picking up a heavy box or putting luggage in the overhead compartment.
How to Get Started
Instead of doing all of these compound exercises during one session, Carter recommends splitting movements up into different workouts and alternating between them.
The goal is to strength train at least two to three days per week, with at least 24–48 hours of rest between.
The 5x5 workout is an approachable strength training routine that involves doing five sets of five repetitions of compound exercises, lifting heavy and increasing the weight over time.
- First, pick three compound exercises to do in each session, and alternate between these each day you strength train.
- Next, choose a weight that's challenging but manageable, about 7 on an effort scale of 1-10, Carter said.
- Gradually add 5-10% more weight every two weeks.
Increasing your load puts increasing demands on the body to grow the muscles, which is also known as progressive overload.
Proper form and technique are essential to maximize the benefits and avoid injury, Carter explained. If you have questions or need help, seek out a trainer or exercise physiologist.
TODAY’s Expert Tip of the Day series is all about simple strategies to make life a little easier. Every Monday through Friday, different qualified experts share their best advice on diet, fitness, heart health, mental wellness and more.
