Compound exercises are the foundation of any effective training program. Unlike isolation exercises that work a single muscle, compound movements engage multiple muscle groups simultaneously, making them incredibly efficient for building strength and burning calories.
1. Deadlift
The king of all exercises. The deadlift works your entire posterior chain - glutes, hamstrings, back, and core. Start with proper hip hinge mechanics before adding weight.
2. Squat
Nothing builds lower body strength like the squat. Focus on depth, keeping your chest up, and driving through your heels. Start with bodyweight to perfect your form.
3. Bench Press
The ultimate upper body push movement. Keep your shoulder blades retracted and maintain a slight arch in your lower back for optimal positioning.
4. Overhead Press
Builds strong, stable shoulders and core. Start with the bar at your collarbone and press straight up, moving your head back to allow the bar path.
5. Bent-Over Row
Balances all the pressing movements with a powerful pull. Keep your back flat and pull the weight to your lower chest.
Pro tip: Master these five movements and you'll have 80% of your strength training covered. Add progressive overload and consistency, and results are inevitable.
