The most complete lifting exercises are compound, free weight movements like squats, dead lifts and bench presses. Compound movements recruit multiple muscle groups, helping you target a maximum number of muscles with a minimum number of exercises. This helps you achieve a full body workout without spending endless hours in the gym. Before starting a resistance training program consult a physician.
Squats
Squats are the ultimate leg exercise, targeting your quadriceps, glutes, hip adductors and calves. Squatting improves muscle tone and increases muscle size throughout your legs. The movement can be performed using either a squat rack or Smith machine. One drawback of squatting is that you need to train with a spotter to lower the risk of injury and maintain the proper form. Remember to keep your back straight through the movement to reduce the risk of injury.
Dead Lifts
Dead lifts help build up your lower back, glutes, quads, adductors and calves, making the exercise a must-add to your free weight routine. ExRx.net notes the movement also recruits your trapezius and upper back muscles, providing you with a comprehensive mass building exercise. Keep your back straight throughout the movement to avoid injuring your lower back. One advantage of doing dead lifts is that the exercise can be performed without a spotter. Use a weight belt or knee straps for maximum lifts only to continue to develop strength in the legs and lower back.
Bench Presses
Bench pressing is a comprehensive upper body free weight movement, which adds muscle size and strength to your arms, chest and shoulders. The exercise is usually performed with a barbell but can also be executed with dumbbells to achieve a wider range of motion and isolate your chest muscles. Bench pressing with a barbell allows you to move heavier weights, helping you develop power. Always bench press with a spotter to be safe and pump out the last few sets when muscle failure sets in.
Recommendations
Add free weight movements like weighted chin ups, skull crushers and dumbbell lunges to round out your resistance training program. Weighted chin ups develop your back muscles, skull crushers target your arms and dumbbell lunges add definition to your legs. Warm up with five minutes of light jogging to bring blood into the muscles. Stretch for five minutes pre- and post-workout to increase flexibility and reduce the risk of injury.
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