Make the most of your time in the gym

By Diana Rini, ACE Certified Personal Trainer

Pressed for time?  Most people who don’t exercise often state lack of time as the reason for not starting
a fitness program.  So, how can people juggle busy lives and still find time for a quality workout?  The
answer may lie in performing compound exercises.  Compound exercises can provide a powerful
workout for a fraction of the time.

Compound exercises are movements that use multiple joints at one time.  When you perform compound
exercises, more muscle groups are used per exercise.  For example, a bench press is a multi-joint
exercise because both the shoulder and elbow joints are moving.  The bench press works several
muscle groups, including the chest, shoulders, and triceps.  On the other hand, the biceps curl is a
single-joint exercise because only the elbow is moving.  The biceps curl only works the biceps muscle.  
Therefore, compound exercises help you do more in less time.  By working several muscle groups at the
same time, you can perform fewer exercises and reduce the total amount of time you spend in the gym.  

Compound exercises also increase strength and size far more effectively than single-joint, isolation
exercises.  This doesn’t mean that single-joint exercises are ineffective.  Exercises that isolate muscles
do have an important role in fitness.   However, if your scheduled calls for reduced exercise time,
compound exercises are the way to go.  Plus, they are more functional since virtually every movement in
daily activities and in sports involves moving multiple joints.

Consider incorporating these compound exercises into your routine for a powerful whole body workout
that will get you in shape and keep you ready to go!

  1. Squat.  The king of exercises for the lower body, the squat is at the top of the list as one of the
    best compound exercises.  The squat works all the major muscles including your butt, thighs,
    and calves.  Stomach and back muscles are also used for balance.
  2. Lunge.  Lunges are another excellent multi-joint exercise and are particularly more functional for
    sports and daily activities than isolation exercises like leg extensions or leg curls.  Lunges also
    work all your lower body muscles and especially shape the gluteals (buttocks muscle).
  3. Bench Press.  When it comes to the upper body, the good old-fashioned bench press reigns
    supreme.  This exercise is a staple of chest development and works all the major muscles in
    your chest and many muscles in your shoulders and arms.
  4. Pulldowns.  Watch the muscles of your back develop with this granddaddy of exercises for the
    back.  You will also be impressed with how toned your arms will become without doing even one
    curl!
  5. One-Arm Row.  This is a wonderful exercise to work upper and mid-back muscles and the rear
    head of the shoulders.   It is also great at bicep and forearm development!
  6. Shoulder Press.  The overhead shoulder press is excellent for developing the shoulders, upper
    back, neck, and arms.
  7. Bicycle – This abdominal exercise is one of the best moves to target the abdomen, including the
    upper, lower, and side regions, according to a study done by the American Council on Exercise.    

Make an effort to do multi-joint exercises for eight weeks, having a fitness professional show you the
proper form.  Combine these exercises with adequate sleep and good nutrition and you will see huge
improvements in your fitness level!   One set reaching muscle fatigue between 8-12 repetitions is
enough.  Extra sets may add some more benefits, but one is generally plenty to see results.  Do your
workouts on alternating days like Monday, Wednesday, and Friday so the muscles can rest and recover.  
To keep stimulating your muscles and keep things interesting, occasionally change your hand position
(wider and narrower grips), your feet position (wider or narrower stance or toes straight ahead or pointed
out) or your angle (incline bench press versus flat bench press).  

Compound exercises are proven time-efficient muscle builders.  Before you lift, don’t forget to warm up
your muscles by performing a few minutes of walking on the treadmill or simply doing some jumping
jacks. And yes, you still have to stretch after you exercise!
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