Effective resistance training exercises should engage large muscle masses and involve multiple joints to maximize time efficiency and effect.

“choose lifts to choose exercises that involve two components one is large muscle masses so you're not going to be doing a lot of like forearm curls or tibialis anterior calf raises where like the muscle you're training is like as much muscle as your pinky finger and that's about it you're going to be training muscles like the quadriceps the glutes the hamstrings the musculature of the back the chest the shoulders the arms Etc and choosing exercises that train those muscles preferably not just one muscle at a time so then we're using muscles uh very efficiently because we're pushing multiple muscles to their limits in one exercise this is generally going to be compound movements multi-joint movements”