Which is a shame, because they’re also the best lifts for boosting your testosterone, burning calories and most importantly of all, building strength and power. A ‘compound’ is any lift that incorporates multiple muscle groups in one movement. Here’s our run-down of the most important lifts that you should have in every routine.

Deadlift

The deadlift is the king of all exercises. It’s also the most simple as a concept. You put the weight at your feet, pick it up and then put it down. However, deadlifts require good form and commitment otherwise you injure yourself. Ensure your feet are positioned shoulder width apart and that you keep your back straight as you lift. It’s worth asking someone to watch your form. Start off light and work up.

Once you get the hang of them, deadlifts are fantastic muscle-builders that train your entire posterior chain and your grip. Perform 3 sets of 6-8 reps for optimum power gains.

Squat

The squat is another key movement that focuses on the lower body but also trains your back and core as you have to control a loaded weight when squatting down. The movement builds your quadriceps, hamstrings, calfs, glutes and even your abs. You can switch to front squats to build variety in to a squatting regime but you can’t afford to leave them out. Some famous strength buildings routines, like Stronglifts 5 x 5 – recommend squatting every workout. Opt for a similar rep and set range as deadlifts. 3 x 6 at around 80% of your max will build raw strength.

Bench Press

The bench press is arguably the lift most non-gym goers are familiar with. It’s instantly recognisable and a good wake-up call to test your strength when you’re first in the gym. The popularity is justified, as flat barbell benching is one of the best strength building exercises in the world. Stick to 3 x 6 or a low number and focus on keeping your chest tight, feet to the floor and controlling the arch in your back. If you’re going heavy, make sure you’ve got a spotter or safety bars.

Clean and Press

The clean and press is the most complicated lift on the list but also one of the best in terms of muscle-recruitment. It builds your strength and speed and also a huge variety of muscles. As you bend down and rip the bar like a deadlift, you’re engaging the muscles in your leg and lower back. Once you clear the bar and press it overhead in the ‘press’ stage, you’re building your shoulders and back. Ensure that you don’t round your back when performing these. Unlike the other lifts, C&P demands strict form over more weight. 3 x 6 of 60% of your max.

These lifts will stand you in good stead to build a great base of strength and also to pack mass on to your body. The ‘big four’ promote the endocrine system to produce hormones which are beneficial to mass and strength. However, you will also need to supplement your diet to help your muscles repair.

There are many different ways for you to carry out exercise and you can do so from the comfort of your own home. There is a great range of home gym equipment which means you can get fit without having to leave your home. If one of the things holding you back from being fitter is confidence, getting fitter in the comfort of your own home is a great way to do so.

Add time to your day with routine exercises

If a lack of time is a factor in your lack of fitness, this can be resolved. You may think that it is impossible to conjure up more hours in the day, and this would be correct. However, by developing a routine where you can make the time for fitness, you will suddenly find that you have more time to be fit. Whether this means dropping one TV show from your nightly viewing habits or you get up slightly earlier, you don’t need much time to develop a fitness routine. Medical experts agree that as little as 20 to 30 minutes light exercise a day can make a big difference in your overall fitness level.

One way in which you can really impact on your health is through using a home treadmill. Working out at home means you can wear whatever feels comfortable and you don’t have to panic about being sweaty or looking exhausted. A small bit of exercise every day will make a difference and you will start to see progress being made with respect to your fitness. This will help you to work out for longer or harder, all of which can improve your fitness levels.

Many people find it easy enough to start a new fitness regime but the issue is keeping it going. This is where motivation comes in. To properly motivate yourself, you need to consider why you want to work out? If it is to be healthier in life, focus on the benefits you will receive from being fitter. If you want to develop confidence in your looks, consider how much better and happier you will feel if you believe in your looks. We all have something in life which drives us on and tapping into your aspect can help you to achieve great results. Working out from home can provide the perfect way to develop your fitness.

If you use your treadmill or any other gym equipment regularly, it’s important that you clean it regularly to ensure that it’s in tip top condition. Gym equipment, just like anything appliance, machine or device you have in the home needs frequent maintenance checks and needs to be looked after if you want to make sure it performs for years to come.

For anyone using a public or private gym, it’s always a good idea to find out what the cleaning policy is; some gyms may require all gym members to wipe down machinery after each use and other gyms will have members of staff there to clean equipment.

Whether you have a home gym which is used by all members of the household, or you are a regular visitor to public/private gym, regular cleaning is important. Bacteria, fungi and viruses thrive in the typically warm and sweaty surroundings of a gymnasium and without the proper care and attention, these germs will build up and become a problem.

Here are some cleaning tips for your treadmill or other gym equipment:

• Wipe before using – before you use gym equipment, it’s a good idea to give it a good clean before you use it. This can be as simple as a dry cloth to ensure that it’s clean before you start your workout.
• Wipe after using – treadmills and gym equipment are home to sweat and moisture so after using a machine, always wipe over with a dry cloth. Not only will you be getting rid of any germs but you are preventing corrosion of the equipment.
• Use anti bacterial cleaner – anti bacterial sprays are perfect for post gym cleaning. Give all of your equipment a once over with a cloth and spray after you have finished to ensure that it’s a hygienic environment for the next person.
• Use anti bacterial wipes for ease – if you want to make cleaning your gym equipment easy, keep some gym equipment cleaning wipes nearby so you can quickly wipe down after your workout. Specialist wipes are great and are perfect for anyone in a rush.
• Regular vacuuming – if you want to keep your gym germ-free, it’s just as important to keep everything else clean and that includes your floor. Regular vacuuming or sweeping will get rid of any dust/germ build up. You can also use a vacuum cleaner to clean your the base of your treadmill or gym equipment.

For a full range of commercial gym equipment, please visit Fitness Warehouse UK. Thanks for reading,