Most people turn to weight training to change their physique. When asked what motivates them, many will say weight loss, increased muscle mass or a more “toned” appearance is the goal.

But beyond the obvious increase in muscle mass and associated weight loss, your body might also change in unexpected ways. A lot is going on in your body when you choose to challenge it in unexpected ways, and this can trigger a lot of changes.

If you want to maximise efficiency with every workout, then compound exercises should be your best friend. These are moves that work multiple muscle groups at once, allowing you to build strength more efficiently.

The opposite of a compound exercise is an isolation exercise, which allows you to strengthen a specific muscle group. If you’re hoping to lose weight while increasing muscle mass, then mastering these compound exercises should form the basis of your workouts. You may also see compound exercises referred to as multi-joint exercises.