Many strength-training routines isolate specific muscle groups. People who are not able to set aside an hour a day for weights may shy away from resistance training all together. Fortunately, there are efficient strength exercises that work all of the major muscle groups at once. The trick is to find compound exercises that work more than one muscle group at a time, writes Bill Belfort of Bodybuilding.com, and practice them several times a week.
Plank
Plank pose is the ultimate exercise for building strength in the abdomen and back while engaging the arms and shoulders. Begin on your hands and knees. Your palms should be directly under your shoulders. Extend your legs, coming onto your toes at the top of a pushup position. Tighten your belly and glutes to straighten your back. Press back through your heels. Hold this exercise as long as possible, working up to at least a minute.
Pushups
Pushups build strength in the chest, shoulders, triceps and torso, according to Onehundredpushups. They are the perfect compound exercise because they require no equipment and can be performed anywhere. Place your hands on the ground directly below your shoulders. Extend your feet, resting your toes on the floor. Straighten your back and knees by pushing into your heels. Bend your elbows and lower your body as far as possible. Straighten your elbows and return to the starting position.
Pullups
Pullups utilize a person's own body weight to strengthen her shoulders, arms, back and core. StrongLifts.com lists pullups as the most important exercise for upper-body strength. Beginners may start with a chair under their pullup bar. Standing on the chair, grasp the bar with palms facing away from you. Leave one foot on the chair and push into it as you use your arm and core strength to pull your chin up over the bar.
Lunges
Add lunges to your routine for optimum quad, glut, hamstring and calf strength. Stand with your feet together. Take a large step forward, bending your front knee so that your thigh is parallel to the ground. To prevent injury, position your knee directly above your ankle. Hold for two breaths. Bring your back leg forward and return to a standing position. Repeat this move, alternating legs. Hold a medicine ball or free weights for added intensity.
Squats
Tried & True Fitness reports that your body utilizes more than 200 different muscles while performing a squat. Squats strengthen the legs, hips, and core. Stand with your feet slightly farther than shoulder-width apart, facing forward. Maintaining a straight back, gently bend your knees to a 90-degree angle. Pause for two breaths before returning. Beginners should try squats with an exercise ball between their back and a wall. Add weights with a medicine ball or barbell.
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