If the gym’s too busy, I’d do this functional upper-body workout—here’s why

You know that feeling, when you finally get to the gym but every piece of equipment you want to use is taken. But that doesn’t mean your session is lost.

Instead, give this functional upper-body workout by certified fitness coach and nutritionist Kelsey Ellis a try—it only uses one weight plate.

Ellis, founder of the body-positive fitness app Healthy With Kelsey, features a series of core and upper-body compound moves—ones that target more than one muscle or joint group at a time—making it a time-effective way to train.

Because it’s a standing workout, it’s a great one to do in a quiet corner of a busy gym, or at home if you live in a small apartment with barely the room to swing a cat, let alone a dumbbell.

How to do the standing upper-body workout

Ellis uses a weight plate but a dumbbell or kettlebell will also do. Aim for 10 repetitions of each exercise, and complete three sets. If you’re short on time, you could pick just five moves or do fewer repetitions and sets?

The benefits of functional compound moves

“Compound movements work multiple joints and muscle groups at the same time, raising the heart rate and boosting calorie burn. Compound movements are also great because they incorporate functional training, meaning that these movement patterns are more similar to tasks of daily life,” says physical therapist Dr Rockie Felder.

“Not only are these movements a challenging and effective way to exercise, but compound exercises also prevent injury and keep you agile as you age,” adds Felder.

That's not the only benefit. Compound moves enhance joint health by improving stability, mobility and strength, says Felder, and decrease pressure on joints while lifting because they encourage load distribution across multiple joints.

And if you want to build core strength, you guessed it, compound moves are ideal. “They encourage core engagement since most of the exercises require trunk stability. This is a great way to work your abdominals without doing crunches or if you’re rehabilitating after a back injury or postpartum,” she adds.