5 Compound Exercises You Should Add to Your Workout

Compound exercises are the cornerstone of any effective workout routine. These multi-joint movements engage multiple muscle groups simultaneously, leading to better strength gains, improved coordination, and more efficient workouts.

1. Barbell Squats

Often called the king of exercises, barbell squats work nearly every muscle in your lower body while engaging your core.

• Primary muscles: Quadriceps, hamstrings, glutes
• Secondary muscles: Core, lower back
• Recommended sets: 3-5 sets of 5-8 reps

2. Deadlifts

Deadlifts are unmatched for building overall strength and power. They target the entire posterior chain while building functional strength.

• Primary muscles: Lower back, glutes, hamstrings
• Secondary muscles: Core, upper back, forearms
• Recommended sets: 3-4 sets of 5-6 reps

3. Bench Press

The benchmark for upper body strength, bench press develops chest, shoulder, and arm strength in one powerful movement.

• Primary muscles: Chest, shoulders, triceps
• Secondary muscles: Core, forearms
• Recommended sets: 3-5 sets of 6-10 reps

4. Pull-Ups

A true test of upper body strength, pull-ups build a strong back while engaging multiple muscle groups.

• Primary muscles: Lats, biceps
• Secondary muscles: Core, shoulders
• Recommended sets: 3-4 sets to failure

5. Standing Military Press

This overhead press builds impressive shoulder strength while engaging the entire body for stability.

• Primary muscles: Shoulders, triceps
• Secondary muscles: Core, upper back
• Recommended sets: 3-4 sets of 6-8 reps

Programming Tips

• Start with lighter weights to perfect form
• Gradually increase weight as technique improves
• Rest 2-3 minutes between sets
• Include 1-2 compound movements per workout
• Always warm up properly before heavy lifting

Remember to consult with a fitness professional before starting any new exercise routine, especially when incorporating compound movements.