Readers know that, for the strength-building and maintenance part of fitness, we prefer compound exercises to the isolated muscle exercises which many gym machines offer.
We all see people going from machine to machine in the gym and wonder why they bother because they could get far more bang for their buck (and time) with compound resistance movements. Sometimes the machine-users are body-builders and body-sculptors, but that ain't us.
Accessory strength exercises are fine if you have the time, but the compound ones are the priorities: Deadlift, Barbell Squat, Bench Press, Pullups (or pull downs), Rows and Dips, Overhead Press. Five or 6 sets of each of those once (or even twice weekly if young or very fit) will produce a good sturdy foundation for life whether male or female, young or old.
No compound exertion stresses as many muscle groups at once as the Deadlift. Here's the list of the muscles challenged in the traditional Deadlift:
Gluteus Maximus: Butt
Quadriceps: Upper front legs
Adductor Magnus: Inner thigh
Soleus: Smaller part of your calf muscle
Hamstrings: Upper back of legs
Gastrocnemius: Bigger part of your calf muscle
Erector Spinae: Lower back
Trapezius, upper: Upper neck muscles
Trapezius, middle: Middle neck muscles
Levator Scapulae: The muscle from your jaw to your shoulder
Rhomboids: Upper inner back muscles right below your neck
Rectus Abdominis: Abs
Obliques: Side abs
Forearms: Grip
If you punch in gender and age, you can get some average Deadlift standards here. I am in the Intermediate strength range now, aiming higher. I can not move 300 lbs. two inches off the floor. Point is, do one's best and keep advancing by small increments.
