Getting a full body workout doesn’t have to be complicated or time-consuming, writes health and wellness guru Laura Hulley. Work on these two this month, and we’ll add two more next month.

There are many clever ways to use compound movements (movements that work several muscle groups together) to get muscles firing. Weight or resistance training is an important aspect of our health and fitness journey. Resistance training helps with bone density, strength and longevity as we age. There are so many practical uses for strength training, such as carrying groceries, lifting your children, making the workday easier and generally feeling more capable.

Here are two simple body resistance barbell exercises that you can try for yourself, with personal trainer, Talya Berry from Morrinsville @Blueberry_fitness, demonstrating each one. If you don’t have access to a gym or a barbell, anything that has weight you can comfortably and safely grip can be substituted (ensure the weight is distributed evenly across your body). If you feel more comfortable, you can do the squat and lunge (coming up next month) unweighted.

Many clients make the mistake of trying to lift heavy, especially on some of the larger movements like squats. It’s important to consider any injuries you may have, as well as keeping good form. Use the pictures and explanations in this article, as well as YouTube videos if needed, to double-check your form and get further tips and ideas around the movements. It may seem uncomfortable, but if possible, set up your workout/movements in front of a mirror so you can be more aware of your posture and body positioning.

For muscular endurance/lighter weights – try three sets of 12 reps for each exercise. For mass/heavier weights – try five sets of five reps for each exercise.

Barbell squat

Weight recommendation: moderate to heavy (lots of big muscle groups at work)

Muscles worked: glutes, quads, calves, hamstrings, lower back (full lower body)

Tips and tricks: Line your feet up at hip width, toes facing slightly out, chest up tall. Look straight ahead. Bend your knees, push your hips backwards and slowly lower, making sure your chest stays up and your knees stay behind your toes (you should be able to see your toes and wiggle them at the bottom of the movement), brace your core as you lift back up to the starting position. Slow, smooth and steady – no bouncing.

Barbell bent-over row

Weight recommendation: moderate to heavy (your back is a large muscle group)

Muscles worked: back, shoulders

Tips and tricks: Start with the barbell or weight resting on your hips, chest up and head tucked down as you lower the weight down your leg to rest just above your knees. Keep your back straight; imagine you have a broomstick resting against your back. Pull the bar or weight up to your rib cage, hold the weight there for 2 to 5 seconds. Attempt to “crack an egg” between your shoulder blades so you can feel your back working. Slowly lower the bar back down towards your knees and hold your core tight to support your lower back. If your lower back is hurting, you can return to the starting position between reps if needed.