What Are Compound Exercises?
If you’ve ever stepped into a gym or looked up ways to build muscle, you’ve probably come across the term compound exercises.
These are some of the most effective movements for getting stronger, building muscle, and improving overall fitness. But what exactly are they, and why should you focus on them?
In this guide, we’ll break down:
- What compound exercises are
- The best compound exercises to include in your routine
- Whether you can build muscle using only compound exercises
- If beginners should do compound exercises
- What the 6-12-25 rule is and how it can help with muscle growth
By the end of this post, you’ll have a solid understanding of compound exercises and how to use them in your workouts.
What Are Compound Exercises?
Compound exercises are movements that work multiple muscle groups at the same time. Unlike isolation exercises, which focus on a single muscle (like a bicep curl for your arms), compound exercises engage several muscles and joints in one motion.
For example, a squat doesn’t just work your legs—it also targets your core, glutes, and lower back. Because of this, compound exercises are more efficient, helping you build strength and muscle faster than isolation movements alone.
Benefits of Compound Exercises
Build More Muscle in Less Time – Since these exercises target multiple muscles, you can get a full-body workout without spending hours in the gym.
Increase Strength Faster – Lifting heavier weights on compound movements helps develop overall strength quicker than isolation exercises.
Burn More Calories – Because they involve more muscles, compound exercises require more energy, leading to greater calorie burn.
Improve Functional Fitness – These exercises mimic real-life movements, making daily activities (like lifting groceries or climbing stairs) easier.
Boost Hormonal Response – Heavy compound lifts stimulate the release of growth hormones and testosterone, which are essential for muscle growth.
The Best Compound Exercises to Include in Your Routine
If you want to build muscle, get stronger, or improve your fitness, here are some of the most effective compound exercises:
Squats
- Works: Legs, glutes, core, lower back
- Why do them? Squats are one of the best exercises for lower body strength. They also improve mobility and balance.
Deadlifts
- Works: Hamstrings, glutes, lower back, core, grip strength
- Why do them? Deadlifts are great for building total-body strength and improving posture.
Bench Press
- Works: Chest, shoulders, triceps
- Why do them? The bench press is a staple for upper body strength and muscle growth.
Overhead Press
- Works: Shoulders, triceps, upper chest, core
- Why do them? This exercise builds strong shoulders and improves upper-body pressing power.
Pull-Ups (or Lat Pulldowns)
- Works: Back, biceps, shoulders, core
- Why do them? Pull-ups are one of the best bodyweight exercises for back and arm strength.
Rows (Barbell or Dumbbell Rows)
- Works: Back, biceps, core
- Why do them? Rows improve posture and strengthen the muscles needed for pulling movements.
Lunges
- Works: Legs, glutes, core
- Why do them? Lunges improve balance, coordination, and lower body strength.
Dips
- Works: Triceps, chest, shoulders
- Why do them? Dips are excellent for building upper-body strength and muscle mass.
Can You Build Muscle with Just Compound Exercises?
Yes! You can absolutely build muscle using only compound exercises. In fact, many strength programs focus almost entirely on compound movements.
Since these exercises engage multiple muscles, they promote more muscle growth and strength compared to isolation exercises alone.
However, if you want to target specific muscles (like biceps or calves), you might add some isolation exercises. But for overall muscle and strength development, compound exercises are more than enough.
Should Beginners Do Compound Exercises?
Absolutely! In fact, beginners should start with compound exercises because they build a strong foundation of strength and movement patterns. However, proper form is crucial to avoid injuries.
Here’s how beginners can start safely:
Focus on Form First – Use lighter weights and learn the correct technique before increasing weight.
Start with Bodyweight Movements – Master squats, push-ups, and lunges before adding weights.
Use Machines if Needed – If free weights feel intimidating, start with machines like the leg press or assisted pull-up machine.
Work with a Trainer (If Possible) – A trainer can help you learn proper form and prevent bad habits.
What Is the 6-12-25 Rule?
The 6-12-25 rule is a workout method designed for muscle growth (hypertrophy) and fat loss. It involves performing three different exercises in a row with varying rep ranges:
- 6 reps – Heavy compound movement (e.g., Squat, Bench Press)
- 12 reps – Moderate-weight movement (e.g., Lunges, Dumbbell Press)
- 25 reps – High-rep, light-weight or bodyweight exercise (e.g., Leg Extensions, Push-Ups)
This method keeps your muscles under tension for a long time, which is great for muscle growth. It’s also intense and burns a lot of calories, making it useful for fat loss too.
Compound exercises are the foundation of any good workout routine. Whether you’re a beginner or an experienced lifter, focusing on these movements will help you build muscle, gain strength, and improve overall fitness.
To get started:
- Include 4-6 compound exercises in your workouts
- Focus on proper form before increasing weight
- Consider trying the 6-12-25 method if you want to challenge yourself
By sticking with compound exercises, you’ll see results faster and get stronger with every workout. Now go hit the gym and start lifting!
