Hit the gym regularly and you will build muscle. But how can you tell when you’ve graduated from scrawny to brawny? “A mark of true strength 
is being able to move your own weight in iron,” says strength and conditioning coach and gym owner Jim Smith. To complete this month’s challenge, you’ll have to do that not once but five times, with three classic powerlifting moves. Consider it the perfect excuse to throw your weight around – and pack on more muscle while you’re at it.

First, load a barbell so it weighs as much as you do; then do five reps of each exercise below, resting 60 to 90 seconds between moves. Repeat the three-move circuit five times to turn the challenge into a workout.