If you’ve ever spent time in the gym, you’ve probably noticed there are all sorts of exercises out there—some that focus on one muscle at a time (isolation exercises), and others that work multiple muscle groups simultaneously (compound lifts). While isolation exercises certainly have their place, today I want to talk about why compound lifts should be the foundation of your training.
So, what are compound lifts?
Compound lifts are exercises that engage multiple muscle groups at once. Classic examples include:
- Squats
- Deadlifts
- Bench Press
- Pull-ups
- Overhead Press
These exercises require your body to work as a whole, improving overall strength, coordination, and balance.
Here’s why compound lifts are so effective:
1. Maximise Time & Effort
When you perform compound lifts, you’re hitting multiple muscle groups at once. This means you get more results in less time. Instead of spending time on exercises that target just one muscle, you can efficiently work several parts of your body in a single movement. That’s a big win, especially if you’re on a tight schedule!
2. Build Strength & Muscle Faster
Since compound lifts engage larger muscle groups (like the quads, glutes, back, and chest), you’re able to lift heavier weights and progressively overload your muscles. This results in greater overall strength and muscle mass—something isolation exercises alone can’t always achieve.
3. Functional Fitness
Compound lifts mimic real-life movements and require your body to work in a more natural, integrated way. Whether you’re lifting groceries, picking up your kids, or doing garden work, these lifts will improve your functional strength and overall athleticism.
4. Burn More Calories
The more muscles you engage, the more energy your body needs to perform the exercise. Compound lifts recruit multiple muscle groups, which leads to a higher calorie burn during your workout. If you’re looking to increase fat loss or improve your cardiovascular fitness, this can be a huge advantage.
5. Boost Hormonal Response
Heavy compound lifts stimulate the release of key hormones like testosterone and growth hormone, which are essential for muscle growth, fat loss, and overall health. These hormones are crucial for improving your body composition and gaining strength.
6. Better Posture & Injury Prevention
Since compound lifts engage your entire body, they help build a more balanced and stable frame. Strengthening your core and back through movements like deadlifts and squats can improve your posture and prevent injuries both in and outside the gym.
So, Should You Abandon Isolation Exercises?
Not at all! Isolation exercises like bicep curls and leg extensions can still play a role in targeting specific muscles, improving definition, and correcting muscle imbalances. But for most people, compound lifts should be the core of your workout routine. They’ll give you the most bang for your buck, whether you’re looking to get stronger, build muscle, or improve your overall fitness.
If you’re unsure where to start or need help designing a workout that combines the best of both compound and isolation exercises, I’d love to help!
Just hit “Reply” to this email and let me know if you’d like to chat about your training program or need any tips on how to incorporate these lifts into your routine.
To building strength and getting stronger every day!
