In resistance training, which sequence is recommended?

• A. Single-joint exercises only
• B. Multi-joint exercises before single-joint exercises
• C. Alternative days for multi-joint and single-joint
• D. No order specified.

Answer: (B)

Begin a resistance-training session with multi-joint exercises before moving to single-joint exercises. These compound movements recruit several muscle groups and require higher neuromuscular coordination, so doing them first lets you lift heavier, maintain proper technique, and achieve a greater overall training stimulus. After you’ve tackled the demanding lifts while fresh, you can target smaller muscles with isolation work, finishing with better form and a more complete workout. Starting with single-joint exercises limits performance on the big lifts and can reduce overall training quality, while treating each type on separate days misses the efficient sequencing within a single session. Not specifying an order misses the opportunity to prioritize the most demanding movements when energy and focus are highest.