When it comes to building real, functional strength, not all exercises are created equal. While isolation movements have their place, compound lifts- which engage multiple muscle groups simultaneously- deliver the most bang for your buck in the gym.
Whether you’re a beginner looking to get strong or an experienced lifter wanting to optimize your routine, these five compound lifts should form the foundation.
- Deadlift
a. Primary Muscles: Glutes, Hamstrings, Back, Core
b. Why it Matters: The Deadlift is the ultimate test of raw strength, core stability, and proper hip hinge mechanics.
Tip: Keep your spine neutral and drive through your heels. Start light to master form before adding heavy loads. - Squat (Back or Front)
a. Primary Muscles: Quads, Glutes, Hamstrings, Core
b. Why it Matters: Squats build powerful legs and a strong, stable core. They’re also highly transferable to daily life. Everything from standing up to climb stairs mimics the squat movement pattern.
Tip: Choose the variation that suits your mobility. Front squats emphasize the quads and upper back, while back squats allow for heavier loading and target the glutes more. - Bench Press
a. Primary Muscles: Chest, Shoulders, Triceps
b. Why it Matters: The bench press is a cornerstone of upper body strength. Whether you’re pushing a barbell, dumbbells, or even a weighted pushup variation, this lift helps build pressing power and upper body mass.
Tip: Don’t neglect technique- control the descent, keep your elbows tucked slightly, and drive through the floor with your feet. - Overhead Press
a. Primary Muscles: Shoulders, Triceps, Upper Chest, Core
b. Why it matters: The overhead press builds strong shoulders and teaches out to generate force vertically while engaging your entire body for stability. Unlike Seated versions standing overhead presses demand core engagement and total-body tension.
Tip: Keep your glutes tight and ribs down to avoid overextending the lower back. Think “push your body under the bar rather than just “press it up.” - Pullup (or Barbell Row)
a. Primary Muscles: Lats, Biceps, Upper back
b. Why it Matters: Pulling strength balances out all the pushing you do. Pull-ups are a gold standard of relative strength (how strong you are for your body weight), while barbell rows help build serious back thickness and posture support.
Tip: Can do a pull-up yet? Start with assisted variations or rows to build strength progressively.
