If you lift weights, I'm sure you've heard the term "compound exercise". Even if you haven't, I guarantee you've done compound exercises before.
In fact, I'd be surprised if you aren't doing one every time you lift weights! I know for a fact that I do.
If you're looking to earn great results, I highly recommend them. Compound exercises are a great way to build muscle, burn calories, and get a great workout. They are also the best strength-building exercises out there!
So, if you're here to learn about compound exercises, what they are, and how to use them to earn the best results ... You've come to the right place.
I'll start by explaining exactly what compound exercises are, move into the benefits, and then give you the best ones out there!
What Are Compound Exercises?
Compound exercises are multi-joint movements that activate multiple muscle groups. For example, a bench press can work your chest, triceps, and shoulders all at once. So, when I mentioned you may already be doing compound exercises ... I'm sure you're already thinking about some you do already.
As you may have guessed, there are also single-joint exercises that work one muscle group. These are called isolation exercises and can be beneficial as well. These would be exercises like bicep curls or calf raises. For the most part, isolation exercises are used to build strength or muscle for a specific muscle.
Ideally, your workouts would include a mix of compound exercises and isolation exercises. However, If you had to pick one over the other, I'd pick compound exercises every time.
I say this because there are a ton of benefits that compound exercises have to offer. On top of that, you can activate every muscle group in your body and promote a well-balanced physique.
But what are the benefits of compound exercises? What makes them so great?
Benefits of Compound Exercises
Compound movements are a great way to challenge your body to work as one. Obviously, in a compound exercise, you're using multiple joints at once. This can help your body move more efficiently.
On top of that, compound exercises can be a great way to build strength and muscle. This is because you are loading multiple muscle groups at once. Well, in order to get bigger and stronger, you have to increase volume over time.
Volume can be thought of as the total stress you put on your muscle tissue. So, you can use compound exercises as a way to achieve greater volume over time! Obviously, there's a lot more that goes into this, but you can probably see what I'm getting at.
At the same time, compound exercises can burn a ton of calories. Just think about how much energy you are using by working multiple big muscle groups at once like you would in a squat! So, even if your goal is to burn body fat, compound exercises could be very effective.
Really, compound exercises can be beneficial for (1):
• Improving strength
• Improving balance and coordination
• Training the cardiovascular system
• Supporting joint health
• Increase mobility
• Muscle growth (which can help increase resting metabolism over time)
• Burning calories
Popular Compound Exercises To Try Out
There are a ton of different movements that can be considered compound exercises. Each one of them can play a role in helping you progress on your journey in some way.
All of them can also be done in different ways with different pieces of equipment. So, if you want to change things up, you can switch between barbells, dumbbells, machines, bands, kettlebells, and more!
Now, there are so many different compound exercises out there. I'll walk you through 5 of the most popular compound exercises, then follow them up with a list of others you can try!
1. Bench Press
This is an exercise that emphasizes your pectoralis muscles, triceps, and deltoids (shoulders).
2. Squat
The squat is a classic exercise that utilizes your legs and core. It works everything from your glutes to your quadriceps, hamstrings, and more.
3. Deadlift
Deadlifts are an excellent exercise for nearly the entire back side of your body. You'll target mostly your glutes, hamstrings, core, trapezius muscles, and lats.
4. Overhead Press
The overhead press is a movement for your shoulders, triceps, upper chest, and even core.
5. Pull-Ups
A movement we all know, pull-ups are an exercise for the muscles of your back, biceps, and forearms.
Other than these 5 exercises, again, there are quite a few that would fit this category. I'll name a handful, but not enough to keep you here all day!
• Dips
• Rows
• Lunges
• Hip Thrust
• Planks
• Pullovers
• Upright Row
• Burpees
Why & How To Use Compound Exercises In Your Routine
Compound exercises should without a doubt be in your weightlifting routine. In fact, many people will structure their entire workout around a specific compound exercise.
Personally, I don't structure my entire workout around a specific compound exercise. Instead, I structure my workouts around specific muscle groups. Then, I add compound exercises that focus on those muscle groups.
If your goal is related to building muscle or strength ... Exercising each muscle group about two times per week is what has been shown to provide the most benefit (2). Does this mean that you have to do the exact same compound exercises every single time? Absolutely not.
There are many variations of each exercise that you can try out to keep things fresh every time.
Safety Habits With Compound Exercises
Compound exercises are movements that can take a little bit of time to master. It’s not that they are extremely difficult, but there are specific techniques that go with each one.
No matter which exercise you choose to do, it can be helpful to ask for help.
I always recommend getting used to the movement patterns under professional supervision. This can be a personal trainer, strength coach, or anybody of that nature.
Making sure you're able to do these movements without pain and in a controlled manner is always best.
Even when you're comfortable, having a partner around can be beneficial. It's nice to have a second pair of hands to spot you, and a pair of eyes to check your form!
Earning Great Results With Compound Exercises
Compound exercises are a must in any exercise program. They are something I recommend regardless of what your goals are.
The benefits they have to offer can be helpful for nearly everyone. But, with that being said, the specific compound exercises you choose can vary depending on your goals and lifestyle.
So, what are your goals?
If you feel stuck, or just aren't earning the results you truly want ... That's where we can help. You see, our mission at 1st Phorm is to help real people like you and me earn real and long-term results.
That's also why we developed the ultimate all-in-one fitness app to help: The 1st Phorm App. Not only will you get full workout programs with compound exercises for your goals ... But also so much more!
Inside the app, you'll get access to:
• A certified personal trainer and nutrition coach (sometimes a dietitian) to coach you every day in the app
• A custom nutrition plan and an easy way to log your food to stay on track
• 5x per week live streams about nutrition, training, and supplementation
• Activity and step-counting software
• Progress tracking and body metrics to make sure you get the results you're after
Check out the 1st Phorm App here, and I promise you won’t regret it!
If you have any questions or need help in the meantime, don’t hesitate to reach out! We have a full team of NASM Certified Personal Trainers and Nutrition Coaches right here in St. Louis, Missouri. Just give us a call at 1-800-409-9732 or send us an email at CustomerService@1stPhorm.com any day from 6 AM to 10 PM Central.
References:
(1) Paoli, Antonio et al. “Resistance Training with Single vs. Multi-joint Exercises at Equal Total Load Volume: Effects on Body Composition, Cardiorespiratory Fitness, and Muscle Strength.” Frontiers in physiology vol. 8 1105. 22 Dec. 2017, doi:10.3389/fphys.2017.01105.
(2) Schoenfeld, Brad J et al. “Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis.” Sports medicine (Auckland, N.Z.) vol. 46,11 (2016): 1689-1697. doi:10.1007/s40279-016-0543-8.
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