The Big Compound Lifts Explained

Compound exercises use several joints and muscle groups at the same time. They're efficient, build functional strength and form the foundation of most strength programmes.

The main lifts

• Squat: works legs, glutes and core. Practise with just your body weight first.
• Deadlift (or hip hinge): trains the back of your body: hamstrings, glutes and back.
• Bench or push-up: chest, shoulders and triceps.
• Overhead press: shoulders, upper chest and triceps.
• Row: upper back and biceps.

Why they're worth learning

1. They train many muscles in one movement, saving time.
2. They mimic everyday motions like lifting, pushing and carrying.
3. They allow you to progress to heavier loads over time.

Learn the technique first

Start with light weights or even just a broomstick. Film yourself or ask a qualified trainer to check your form. Good technique protects your back and joints.

Sample weekly layout