The Best Gym Exercises to Save Time and Build Strength
In the gym, some people focus on isolation exercises like bicep curls to target specific muscles. But according to Men’s Journal, compound exercises—those that use multiple muscle groups and joints at once—are much better for building strength and saving time.
Compound exercises include moves like squats, deadlifts, and bench presses. These exercises work several muscles together, help you lift heavier weights, and mimic real-life movements like lifting and carrying. They’re also great for burning calories and improving overall strength.
Why Compound Exercises Are Great
- Save Time: Instead of working one muscle at a time, you can hit multiple muscles with each rep.
- Boost Fat Loss: Compound lifts like squats activate more muscles, burn calories, and help release fat-burning hormones.
- Stronger Core: These exercises often require you to stand or stabilize yourself, which engages your abs and back.
- Better for Daily Life: Moves like step-ups and deadlifts train your body for everyday tasks, like lifting groceries or climbing stairs.
Best Compound Exercises
Here are some top picks from Men’s Journal:
Upper Body:
- Bench Press – Builds chest, shoulders, and triceps. Keep your back arched for better form.
- Pullups – Strengthens your back and arms. Mix up grip styles for variety.
- Overhead Press – Works your shoulders and upper chest. Stand for a full-body challenge.
Lower Body:
- Deadlift – Targets your legs, back, and core. Keep the bar close to your body for safety.
- Barbell Squat – Builds leg and glute strength. Aim to lower your thighs slightly below parallel.
- Step-Ups – Strengthens thighs and glutes while improving balance.
By choosing these exercises, you can build muscle, save time, and improve your overall fitness. As Men’s Journal explains, compound movements are the backbone of a powerful workout plan.