Top Five Compound Lifts and Why You Should Master Them

by Answer is Fitness on May 9, 2025      

If you’re ready to build serious strength, muscle, and performance, it’s time to focus on compound lifts—the foundation of any truly effective workout program.

At Answer is Fitness in Canton, we believe in training smart, efficient, and with purpose. That’s why our trainers often incorporate compound movements into personalized programs. These exercises work multiple muscle groups at once, build real-world strength, and offer more value for your time in the gym.

What Are Compound Lifts?

Compound lifts are exercises that engage two or more joints and multiple muscle groups simultaneously. Unlike isolation movements (like bicep curls), compound lifts mimic natural, functional movements—helping you not just look stronger but move better too.

Top 5 Compound Lifts You Should Master:

1. Deadlift

• Muscles Worked: Glutes, hamstrings, lower back, traps, forearms, core
• Why It’s Essential: The deadlift is the king of full-body strength. It improves posture, power, and overall strength while burning a ton of calories.
• Pro Tip: Start with lighter weights and perfect your form to protect your lower back.

2. Squat (Back or Front)

• Muscles Worked: Quads, hamstrings, glutes, core, lower back
• Why It’s Essential: Squats strengthen your legs, boost athletic performance, and improve balance. They’re a cornerstone of lower-body power.
• Pro Tip: Front squats are more quad-focused and easier on the back; back squats allow for heavier loading.

3. Bench Press

• Muscles Worked: Chest, shoulders, triceps, core
• Why It’s Essential: A key upper-body lift that develops pushing power and builds chest strength. Great for beginners and advanced lifters alike.
• Pro Tip: Don’t bounce the bar off your chest. Controlled reps = better gains and safer training.

4. Pull-Up (or Lat Pulldown as a Progression)

• Muscles Worked: Lats, biceps, shoulders, upper back, core
• Why It’s Essential: Pull-ups are a true test of upper-body strength and develop the back like no other. Can’t do one yet? That’s what our trainers and bands are here for.
• Pro Tip: Focus on slow, controlled movement and full range of motion.

5. Overhead Press (Barbell or Dumbbell)

• Muscles Worked: Shoulders, triceps, upper chest, core
• Why It’s Essential: Builds shoulder strength and stability while engaging the core for balance and control.
• Pro Tip: Engage your glutes and core to stabilize your body during each rep—this is a full-body effort!

Why Compound Lifts Should Be in Your Workout

• More muscle groups worked = more results
• Efficient for fat loss & muscle gain
• Improves coordination, balance, and athleticism
• Maximizes hormonal response (think testosterone & growth hormone)
• Builds real-world strength you can use every day

Train the Right Way at Answer is Fitness – Canton

Not sure where to start? At Answer is Fitness in Canton, MA, our expert trainers are here to teach proper form, create personalized plans, and make sure you’re getting stronger safely and efficiently.

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