The aim of our study was to investigate the effects of 8 weeks of training with two different types of exercise: single-joint (SI e.g leg extension) or multi-joint (MU e.g. squat) with a similar total volume on VO₂max, strength and body composition. Thirty-six healthy males were divided in two groups: SI group (n=18) exercised with only single-joint exercise (e.g. dumbbell flying, etcl), MU group (n=18) with only multi-joint exercise (e.g. bench press, etc). The total volume of load lift (repetitions x sets x load) was the same in the two groups. We tested before (Pre) and after (Post) 8 weeks of training/ three times a week: 1 RM on bench press, leg extension and squat; VO2max and body composition. After 8 weeks MU group showed a significantly greater improvement in VO₂max (p<0.005) compared to SI group (SI Pre 48.6±6.8, Post 51.0±5.5; MU Pre 46.4±7.1, Post 52.5±8.3), maximal strength on bench press p<0.005 (SI Pre 78.3±12.1, Post 92.4±9.2; MU Pre 80.4±8.8, Post 101.1±9.5), leg extension p<0.005 (SI Pre 80.5±10.1, Post 95.1±8.0; MU Pre 84.7±8.8, Post 104.4±12.1), squat p<0.005 (SI Pre 90.0±10.9, Post 97.6±15.2; MU Pre 94.5±7.8, Post 109.9±16.2). Moreover MU group showed a significantly greater improvement in body composition compared to SI group (p<0.001): , both in fat mass (SI -1%; MU – 2.8%) and muscle mass (SI +3%; MU 6.1%). In conclusion at similar total load volume multi-joint appears to be more efficient to improve strength, maximal oxygen consumption and body composition than single-joint exercises.