What are compound lifts?

Compound lifts target multiple muscle groups and joints at the same time: moves such as the squat, deadlift, bench press, overhead press, and pull-up. Compound lifts can be an effective and efficient way to make gains in the gym, particularly when time is limited. 

Whether you're recovering from an injury or seeking sport-specific muscle gains, our physiotherapists can provide you with specific guidance on the compound movements to incorporate and avoid. 

At White House Clinic, our trained team of physiotherapists can assess your biomechanics and provide a bespoke plan tailored to your specific goals, available from our clinics in Leeds and Sheffield. 

Compound lifts versus Isolation exercises

Compound lifts are resistance exercises that incorporate multiple muscle groups at the same time. For example, when you squat, you use the quadriceps, glutes, hamstrings, alongside stabilising muscles of the core, including the adductors, calves, hip flexors, and back. 

Popular compound lifts include:

• Deadlift
• Squat
• Pull-up
• Bench press

On the other hand, 'isolation exercises' are those that only target one muscle group at a time. For example, a tricep extension primarily works the triceps. 

Other isolation exercises include:

• Bicep curl
• Leg extension
• Calf raise
• Back extension 

As you can see, the advantage of the compound is in efficiency and effectiveness – but with more moving parts, they take a longer time to perfect.

The power of compound lifts for muscle building 

Often, beginners avoid compound lifts. They can appear intimidating. However, as a physiotherapist, I include them as they have many benefits and are a safe and effective way to train. Here are the benefits of compound lifts.

Excellent workout 

Compound movements provide a great workout. When compared to isolation exercises in a study, Frontiers found that multi-joint exercises had a greater impact on cardiovascular fitness, as seen in the increase in VO2max. As a compound exercise involves more muscle tissue, the body requires more oxygen, increasing the session's calorie burn. 

Muscle gains

Compound lifts build more muscle than isolated exercises due to the body's hormonal response. The lifts stimulate the release of testosterone and growth hormone, which aid muscle growth. Research shows that performing larger muscle group movements before isolated exercises can significantly increase testosterone levels. 

Efficient muscle-building sessions 

When you're short on time, training multiple muscles simultaneously is more efficient than isolating individual groups. Training two or three compound lifts when you don't have much time will provide you with a worthwhile session. 

Functional training

Compound lifts mimic our everyday activities – how many times a day do you bend to pick something up from the floor, or squat to sit in a chair? Training these movements helps you find life and everyday movements easier. 

Enhance co-ordination 

A compound lift requires you to use multiple body parts simultaneously. This will help you become accustomed to coordinating your body. 

Injury prevention 

Bones get stronger when you use them. As we age, we begin to lose bone strength. That's why it's essential to exercise, particularly weight-bearing exercises. Studies show resistance training exerts a mechanical load on the bones, leading to an increase in bone strength. The Royal Osteoporosis Society recommends incorporating one exercise from each of the four muscle-strengthening exercise groups: pull, push, hinge, and squat. 

Diverse and flexible sessions

As you feel confident with compound lifts, you can incorporate them into your sessions. This means you can walk into any gym and know what to do, without relying on machines. It also presents the option to purchase a few pieces of gym equipment and do the exercises at home. For some, being able to train anywhere removes a barrier to exercise and allows you to increase your sessions. 

How to get started with compound lifts

Whether you're training for a sport or general fitness in the gym, compound movements are a rewarding way to boost your training. It's best to speak to a knowledgeable friend or personal trainer to learn the fundamentals of the lifts, or attend our Strength and Conditioning Clinic. If you have any current or previous injuries or niggles, one of our Physiotherapy team members can provide you with advice. 

References

• ‍Royal Osteoporosis Society
• ‍Men's Health