Compound exercises are movements that work across 2 or more joints and hit several muscle groups at once. A squat moves your hips, knees and ankles and loads your quads, glutes, hamstrings and trunk in one rep. A biceps curl moves one joint and trains one muscle. That difference is why compound movements are the backbone of nearly every good program: more muscle per set, more usable strength, and less time in the gym for the same result.
Below: the 8 lifts worth building around, when isolation work earns a spot, and 2 full body templates you can use this week.
What compound exercises are and why they earn their place
Squats, deadlifts, presses, rows, pull-ups, lunges and carries all qualify. Leg extensions, curls and calf raises are isolation exercises: one joint, one main muscle.
An 8-week study that matched total volume found the compound-only group gained more strength and aerobic fitness than the isolation group. Another study in new lifters found lat pulldowns grew the biceps just as much as biceps curls did, even though the curl is the one aimed straight at them. Both were small studies of men, but they match what we see on the floor.
Why compound exercises matter for health, not just muscle
Strength work isn’t just for looks. When researchers pooled the big long-term studies, people doing 30 to 60 minutes of it a week had a 10 to 20% lower risk of dying early, and of heart disease and cancer. That’s a link, not proof, but it’s a strong one.
The Australian guidelines ask for strength work on at least 2 days a week.
The compound exercises list: 8 lifts to build around
Each has a starting version, one cue and a way to progress. Our progressive overload post covers adding load and reps.
1. Squat: goblet squat to back squat
Trains quads, glutes, adductors and trunk. Start with a kettlebell at your chest and squat between your heels. Cue: push the floor apart with your feet. Progress to a heavier goblet, then a front or back squat once your depth is consistent.
2. Hip hinge: kettlebell deadlift to trap bar to barbell
Trains hamstrings, glutes and the whole back. Start with a kettlebell between your feet, push your hips back, keep your shins close to vertical and stand up. Cue: hips go back, not down. Progress to a trap bar, then a barbell. History of back pain? Read our lower back exercises guide first.
3. Horizontal push: push-up to bench press
Trains chest, shoulders and triceps. Start with your hands on a bench or box and lower the incline as you get stronger. Cue: pull yourself to the floor, then push it away. Progress to floor push-ups, feet on a box, then dumbbell and barbell bench press.
4. Vertical push: landmine or dumbbell to barbell overhead press
Trains shoulders, upper chest, triceps and upper back. Start with a landmine press (one end of a barbell anchored to the floor) or a single-arm dumbbell press. Cue: ribs down before the press starts. Progress to 2 dumbbells, then a barbell once you can lock out without arching.
5. Row
Trains lats, mid back, rear shoulders and biceps, and balances the pushing. Start with a chest-supported dumbbell row or a seated cable row, so you can’t heave with your lower back. Cue: pull your elbow to your hip. Progress to single-arm dumbbell rows, then a barbell row.
6. Vertical pull: assisted pull-up or lat pulldown to pull-up
Trains lats, upper back, biceps and grip. Start with a lat pulldown, or a banded or machine-assisted pull-up. Cue: start every rep by pulling your shoulder blades down. Progress by cutting the assistance until you get a full pull-up, then add reps, then load.
7. Split squat or reverse lunge
Trains quads and glutes one leg at a time, plus balance. Start with a bodyweight split squat holding a rack, short range and slow tempo. Cue: the back knee goes straight down, like kneeling onto a cushion. Progress to dumbbells, then rear foot on a bench.
8. Loaded carry: farmer’s to suitcase carry
Trains grip, trunk, shoulders and hips at once. Start with a farmer’s carry: a kettlebell or dumbbell in each hand, stand tall and walk 20 metres. Cue: shoulders down, ribs stacked over hips, short steps. Progress to heavier weights, then a suitcase carry with one weight only, so your trunk has to resist tipping sideways.
Compound vs isolation exercises: when isolation earns a spot
Isolation work isn’t wasted, it’s just second on the list. Past the beginner phase it earns a spot for a weak link holding back a big lift, for rehab after an injury, and for physique goals like bigger arms. Compound lifts first, while you’re fresh.
The isolation move most worth keeping is the hip thrust. It mostly works one joint, the hip, so it’s not on the list above, but it loads the glutes hard without asking much of the spine. Start with a glute bridge, then upper back on a bench, bodyweight only. Cue: ribs down, chin tucked, drive through your heels. Progress to a barbell across the hips, then a single-leg version.
2 full body compound workout templates
Both templates use 2 to 3 sets of 8 to 12 reps, 2 to 3 days a week. That sits inside the standard guideline for new lifters and the guidance for older adults.
These are generic starting templates, not a 5EW program.
2-day full body plan
Train on 2 non-consecutive days, say Monday and Thursday.
| Day | Exercise | Sets | Reps or distance |
|---|---|---|---|
| 1 | Goblet squat | 3 | 8 to 10 |
| 1 | Push-up (incline if needed) | 3 | 8 to 12 |
| 1 | Chest-supported row | 3 | 10 to 12 |
| 1 | Hip thrust | 2 | 10 to 12 |
| 1 | Farmer’s carry | 2 | 20 metres |
| 2 | Kettlebell deadlift | 3 | 8 to 10 |
| 2 | Dumbbell overhead press | 3 | 8 to 10 |
| 2 | Lat pulldown | 3 | 10 to 12 |
| 2 | Split squat | 2 | 8 to 10 each leg |
| 2 | Suitcase carry | 2 | 20 metres each side |
3-day full body plan
Train 3 days a week with a rest day between each.
| Day | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Goblet squat | 3 | 8 to 10 |
| 1 | Push-up | 3 | 8 to 12 |
| 1 | Chest-supported row | 3 | 10 to 12 |
| 2 | Trap bar deadlift | 3 | 8 to 10 |
| 2 | Dumbbell overhead press | 3 | 8 to 10 |
| 2 | Lat pulldown | 3 | 10 to 12 |
| 3 | Reverse lunge | 3 | 8 to 10 each leg |
| 3 | Dumbbell bench press | 3 | 8 to 12 |
| 3 | Single-arm dumbbell row | 3 | 10 to 12 |
Run a template for 4 weeks, adding reps or load each week, then move each lift to its next version.
Compound exercises for beginners and for over-40s
New to lifting? The first month is about learning the patterns, not chasing numbers. Stay with the starting version of each lift until every rep looks the same. Our personal training for beginners page covers those first weeks.
Over 40, the lifts don’t change but the approach does. We use slower tempos, controlled load and posture first, and leave out high-impact circuits. Recovery takes longer, so start with the 2-day plan.
If you have an osteoporosis diagnosis or a heart condition, check with your GP before loading and have a coach watch the heavy work. See our personal training for over-40s page.
Common mistakes
- Pushing more than pulling. Match every push with a row or a pull.
- Treating the hinge like a squat. Hips back, shins still.
- Changing lifts every week. You can’t progress what you keep swapping out.
How we do it at 5EW
Every program in our personal training in Fitzroy North starts from a movement and body composition scan and is rewritten every 4 weeks. Movement at 5EW covers five things: posture, mobility, strength, cardiovascular health and pain-free living. Sessions run 45 minutes.
In 1:1 personal training you train with the same coach every session, and your lifts are tracked in a coaching app between sessions. In semi-private personal training, groups of 3 to 6 train on their own programs, most 2 to 3 times a week. Beginners begin with the starting versions above, as our beginner personal training page explains.
See also our guides to progressive overload, lower back exercises and strength training for women over 50.
Frequently asked questions
How many compound exercises per workout?
4 to 6 per session is plenty. Cover a squat or lunge, a hinge, a push, a pull and a carry and you’ve trained the whole body. More than that and the quality of each lift drops. Short on time? 3 good lifts beat 8 rushed ones.
Can you build muscle with only compound exercises?
Yes. In the studies above, compound lifts built as much muscle as isolation work, and in one of them more strength too, at least early on. Compound lifts do the bulk of the building. Add isolation later if a specific muscle is lagging.
What compound exercises should a beginner start with?
Start with the goblet squat, kettlebell deadlift, incline push-up, chest-supported row, bodyweight split squat and farmer’s carry. They’re easy to learn, hard to do badly and cover every major pattern. Stay with them for at least 4 weeks, add reps before load, and move on when every rep looks the same.
Are compound exercises good for weight loss?
They’re a great fit, because they train more muscle per set. Give strength training about 10 weeks and the typical adult gains around 1.4 kg of lean mass and loses around 1.8 kg of fat. Compound lifts get you there with fewer exercises, and keeping that muscle while you lose fat is what makes the result stick.
Should I do compound exercises every day?
No. Compound lifts load a lot of muscle and your nervous system at once, and recovery is where the adaptation happens. 2 to 3 sessions a week with a rest day between each is plenty for most people. Walk on the other days.
Pick your starting versions and begin
Compound exercises aren’t complicated, but they reward good coaching early. If you’d like a coach to check your patterns and set starting weights, book a free 60-minute Discovery Consult on the gym floor at Fitzroy North. No commitment.
Written by the coaching team at 5th Element Wellness in Fitzroy North. Meet the coaches.
