5 Compound Exercises for Beginners

Updated: August 2, 2023

Are you a fitness enthusiast who's just starting on your journey to a healthier and stronger body? Or perhaps you're someone who's been hitting the gym for a while but looking to optimize your workout routine? Regardless of your level, incorporating compound exercises into your workout routine is an essential step towards achieving your fitness goals efficiently and effectively.

Compound exercises are multi-joint movements that engage several muscle groups simultaneously, making them highly efficient and beneficial for beginners and experienced athletes alike. Not only do they help build overall strength and muscle mass, but they also improve coordination, balance, and functional fitness.

In this article, we will explore the five best compound exercises for beginners that will kickstart your fitness journey and set you on the path to success.

Source: BODi

Squats

Squats are a fundamental compound exercise that targets the quadriceps, hamstrings, glutes, lower back, and core muscles. They mimic everyday movements like sitting down and standing up, making them highly functional. When performing squats, ensure that your feet are shoulder-width apart, and your knees track over your toes. Start with bodyweight squats to master the form before progressing to weighted squats with dumbbells or a barbell.

Deadlifts

Deadlifts are one of the most powerful full-body exercises, engaging the muscles in your legs, back, core, and grip. They are excellent for building overall strength and improving posture. When performing deadlifts, keep your back straight, hips hinged, and lift with your legs, not your back. Start with lighter weights and gradually increase as you become more comfortable with the movement.

Bench Press

The bench press is a classic compound exercise that targets the chest, shoulders, and triceps. It's an effective way to build upper body strength and muscle mass. When bench pressing, ensure that your feet are firmly planted on the ground, your back is flat on the bench, and you maintain proper grip width. Start with a manageable weight and gradually progress to heavier loads as your strength increases.

Pull-Ups/Assisted Pull-Ups

Pull-ups are an excellent compound exercise for targeting the back, biceps, and shoulders. They also engage the core for stability. If you're unable to do a full pull-up initially, try assisted pull-ups using resistance bands or a pull-up machine. This exercise is incredibly beneficial for developing upper body strength and improving your ability to perform bodyweight exercises.

Overhead Press

The overhead press, also known as the shoulder press, is a compound movement that targets the shoulders, triceps, and upper back. It's a great exercise for improving shoulder stability and building strong, defined shoulders. When performing the overhead press, maintain proper form by keeping your core engaged, and avoid overarching your lower back. Start with light weights to focus on technique and gradually increase the load.

Final Thoughts

Incorporating compound exercises into your workout routine is essential for beginners to build a strong foundation of strength and fitness. Squats, deadlifts, bench press, pull-ups, and overhead press are the five best compound exercises that offer numerous benefits and efficiently work multiple muscle groups at once. Remember to always start with lighter weights and focus on proper form before progressing to heavier loads. With consistency and dedication, these compound exercises will help you achieve your fitness goals and lead you to a healthier, stronger, and more confident version of yourself. Happy lifting!