For a quick lift

Why a few compound exercises beat lengthy isolation training

If you’re looking to get the most athletic benefit out of lifting weights but don’t want to spend hour after hour in the gym, compound exercises—movements that require the use of multiple muscle groups, such as squats, deadlifts and chin-ups—are the way to go. Compared with isolation exercises, which train muscles one at a time, compound exercises:

• burn more calories.

• simulate real-world activities.

• allow you to get a full-body workout faster.

• improve coordination, reaction time and balance.

• decrease the risk of injury from sports.

• keep your heart rate up and provide cardiovascular benefits.

• are fun.