Few of us have hours to spend lifting weights every day. So when we are strength-training, we need to use that time as wisely as possible, which is why compound exercises are most popular. What will get you stronger and faster, compound exercises.
Unfortunately, many people still train their body aiming for the loose parts. They choose exercises that hit specific muscles, knocking out sets of biceps curls, shoulder raises and seated leg extensions in hopes of reaping maximum benefits. But while this approach may help you get stronger in isolated areas, it’s not a fast-track to your goals.
So what are compound exercises?
Compound exercises are multi-joint movements that activate several muscle groups in one exercise. Think of chest pressing, press-ups, pulling-up and squats.
In the squat, for example, your hips, knees and ankle joints move simultaneously, making this a thoroughly multi-joint movement. Meanwhile, rows and pullups involve your back, shoulders, biceps and forearms. Push-ups and chest presses work your chest, shoulders, and triceps.
Compound exercises differ from isolation exercises for example working only triceps, which involve a single joint and stimulate one muscle group. A few examples of these include: biceps curls, triceps extensions, lateral raises, front raises, leg extensions, and hamstring curls.
Isolation exercises can be a great way to add volume and focus to a muscle groups you think are lagging behind. For example, if you’re adding size to your biceps or trying to improve your pullups, tacking on a few sets of biceps curls to your workout could help as a good top-up.
However, compound exercises should form the base of your strength training routine. Compound exercises treat your body like the complex system of interconnected muscles, joints and nerves it really is.
Benefits of compound exercises
Here are just a handful of benefits you can expect from compound exercises.
1. GREATER STRENGTH
The more muscles and joints you have to help you complete a movement, the more weight you can lift. The more you practice the exercise, the more you’ll be able to lift over time. This process of gradually increasing weight helps your body adapt and get stronger.
2. MORE EFFICIENCY
If you want to get more bang for your buck, choose compound exercises. These exercises use multiple muscle groups. So if you’re busy and short on time is can be a great way to get a productive workout.
3. BIGGER CALORIE BURN
Exercises that use more muscle tissue also eat up more oxygen, which helps you burn more calories overall. Just go for a set out of walking lunges and see how quickly you get short of breath. Because you’re moving using multiple muscles and joints, compound exercises like lunges burn more calories than, for example, isolation exercises like seated hamstring curls.
4. ADDED FUNCTIONALITY
Multi-joint, multi-muscle exercises typically mimic everyday movements better than single-joint, single-moving exercises.
Deadlifts, for example, mimic the motion of picking heavy objects (i.e., boxes, grocery bags, furniture) off the floor. Squats replicate the motion of getting up and down from a seated position. And doing a pushup is like pushing yourself up from the floor. All can help even with everyday life.
5. MORE PERFORMANCE IMPROVEMENTS
Compound exercises — especially those that reproduce everyday movements — help improve your mobility, balance and reaction time. These are all vital for improving fitness performance or simply lifting heavier.
The bottom line
Isolation exercises are great, but compound exercises offer more bang-for-your-buck, if you’re busy and want to improve overall strength and mobility. Not only should they form the foundation of your exercise program, but you should do them consistently for maximum strength and performance benefits.
READ MORE: 5 Mistakes You’re Likely Making In the Gym