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Lifting weightsfor the first time can be a really intimidating prospect.
Katie Thompson
It hits all your major muscle groups in just five moves.
Compound exercisesare simply exercises that work more than one muscle group at once, which makes them really efficient.
It’s important to always start slow, and focus on proper form above all else.
Ready to get lifting?
The Workout
Start with 3 sets of 8 reps of each exercise.
Rest 60 to 90 seconds between each set, and up to 60 seconds between each exercise as needed.
When you feel comfortable with the moves, progress to 3 sets of 10 reps with the same weight.
Then, to 3 sets of 12 reps with the same weight.
The squatting movement targets your glutes, quads, and core.
Supine Marching
This marching exercise is great for working on core stability, says Pak.
Gifs and image: Photographer: Katie Thompson.
Hair grooming: Yukiko Tajima.
Makeup: Risako Matsushita.
Stylists: Rika Watanabe, Tiffany Dodson.
ModelRachel Denisis a powerlifter who competes with USA Powerlifting.
