As a personal trainer I am often asked what resistance exercises are “good.” Truthfully, most any exercise that is executed properly by a healthy individual will have at least some minute benefit. However, some exercises are far superior to others. In a time when most of us live our lives in a whirlwind, it is important to learn which exercises offer the most benefit in the least amount of time. I understand that fitness goals may be vastly different from individual to individual, but some basic principles will be the same regardless of what you are trying to achieve.

The most efficient resistance exercises are ones that involve multiple large muscle groups. This is because stimulating large muscle groups will burn the most calories and potentially build the most muscle. These exercises are commonly referred to as multi-joint or compound exercises because of the simultaneous movement of more than one joint. The largest muscle groups in the body are found in the legs. It comes as no surprise that the exercises with the most “bang for your buck” all incorporate these muscle groups.

The glutes, hamstrings, and quadriceps are all huge muscle groups that form the bulk of the upper leg or thigh. The two largest upper body muscles are the latisimus dorsi (from armpit to waistline stretching posteriorly to the back), and the pectorals (from shoulder to shoulder spanning the entire chest). Taxing these major muscle groups will be the most efficient way to get the most out of your workouts in the least amount of time.

There are an infinite number of ways to work large muscle groups at once; from novice squat variations to mastery level Olympic lifts and everything in between. I have chosen two exercises that require only a barbell. Weights may be added for the experienced trainee.  These are just examples that fit the mold for exercises that will work a lot of muscles, thus burn a lot of calories.  These are by no means the only two exercises that can accomplish this. The first exercise is often overlooked even though it is one of the oldest resistance exercises in existence. It is the traditional deadlift.

Eric Cressey said, “You’d be hard-pressed to find a single weight-training movement that’s more “complete” than the deadlift. It’s not just an upper or lower back exercise, or a grip exercise, or a posterior chain exercise, or a core exercise; it’s an everything exercise. To that end, it’s a must-have in any lifter, athlete, or weekend warrior’s training arsenal.”

When deadlifting, there are a couple rules of thumb that are important to follow. First and foremost, you need to keep your core braced at all times. This means that the abs are slightly contracted to ensure they are tight and the lower back is not rounded, but firm and straight. Your grip must be firm and your feet must be planted on the floor throughout the movement. (See image 1 and 2 for what a proper deadlift looks like.)

Next, we have the lunge and press. The lunge press requires a great deal of balance and core strength to go along with the obvious power needed from the legs and shoulders. The same rules above apply with the lunge and press except obviously your feet will leave the floor. (See image 3, 4 and 5 for how to properly lunge and press.)

A healthy individual cannot go wrong with adding either of these exercises to their exercise program. If building a strong and muscular physique is your goal, then deadlifts are an excellent choice for developing total body strength and muscularity. Lunge and presses are both excellent choices for functional training, body sculpting, physical conditioning and most any other fitness goal one may have. Don’t be afraid to let one of these exercises or any other compound movements become a staple in your routine.