A compound workout is a time-efficient and effective way to achieve full-body fitness. Compound exercises work multiple muscles at once, so it's easier to squeeze a full-body workout into a busy schedule. Following a compound workout regimen is also the recommendation of the Centers for Disease Control and Prevention, based on muscle- and bone-strengthening benefits.
Compound Exercises
A full-body compound workout can be completed using weightlifting equipment, like free weights, or if you don't have access to this equipment, you can use simple resistance-training exercises. A full-body compound workout can be completed using pushups, crunches, squats, calf raises and back extensions. A fully-body compound workout using equipment can consist of bench press, squat/leg press, seated calf raises, crunches, shoulder press, bicep curls, tricep dips and deadlifts.
Sets/Repetitions
Three to four sets of each exercise will provide optimal results for each workout. This holds true when using weightlifting equipment or simple resistance exercises. The number of repetitions depends on your overall fitness goals. If your goal is to tone and firm your muscles, use light weight -- or body weight -- and a high number of reps, about 12 to 15 per set. Increasing muscle size and strength requires more weight and fewer reps, such as eight to 12 reps per set.
Weekly Schedule
The CDC says adults should do at least two days of strength training per week. This is adequate for maintenance purposes, but if you're looking to tone and strengthen your body, do three days per week. Have at least one day of rest between each workout to give your body time to recover. Beginners should start out using a two-day workout schedule with three days between each full-body workout until you notice your body recovering more quickly post-workout after a period of weeks. At that point, increase your workload to three days per week.
Considerations
Strength training offers many benefits, including helping to reduce joint pain, improving bone health and increasing metabolism. However, check with your doctor before starting a new resistance-training program. He can suggest a strength-training program designed around your specific needs.
Signs of over-training include fatigue, dizziness, nausea and chronic muscle soreness. Do not exceed 60 minutes per session to help lower the chances of over-training. Also, do not work out if your muscles are still sore from a previous workout. Gradually increase the number of workouts per week starting at just one or two per week.
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