Three classic moves for a stronger body

Powerlifters focus on just three exercises (the ones you see here), but they still manage to train their major muscles and move thousands of kilos in a single workout. "The key is pushing yourself on each lift," says Mike Robertson, CSCS, a strength coach in Indianapolis.

How to do it
Start with 2 light sets of squats, resting for 90 seconds in between. Next, load the bar with a weight you can lift only 6 times with your best effort. Perform 5 flawless repetitions, then rest for 2 minutes. Do the same for each of the other 2 exercises. Do this routine 3 times a week, with at least a day of rest between sessions.

2 Bench press

Lie on a bench with your feet flat on the floor. Grab the bar with your hands more than shoulder-width apart, and hold it over your chest. Squeeze your shoulder blades down and together. As you lower the weight to your chest, pull your elbows towards yours sides. Pause, then push the weight back up.

3 Deadlift