Compound exercises are the foundation of smart strength training, helping you gain muscle, boost hormones, and maximize ...

To build total-body brute strength, you need to commit to the big three: squat, bench, and deadlift. Strength isn't a goal as much as it is a habit. Practice it regularly and it will come naturally.

Here are the exact strength numbers you should be aiming for this year for the squat, bench press and deadlift.

Box jumps: Pick a stable surface that you can jump onto and land safely (use a step, bench in the gym, low wall outside, etc). Start in a squat and jump from both feet to land on both feet in a squat ...