The 6 Best Compound Exercises for Maximum Results

If you could only do a handful of exercises, they should be compound lifts. These multi-joint movements train several muscle groups at once, letting you lift heavier, build more muscle, and burn more calories in less time.

The big six

• Squat — legs and core
• Deadlift — posterior chain and grip
• Bench press — chest, shoulders, triceps
• Overhead press — shoulders and core
• Row — back and biceps
• Pull-up — back and arms

Why they beat isolation work

Compound lifts recruit more muscle mass, trigger a bigger strength and hormonal response, and carry over to real-world movement. Isolation exercises (like curls) have their place, but compounds should form the core of your training.

How to program them

Build every workout around one or two compound lifts, performed for 3-5 sets in the 5-10 rep range with progressive overload. Add isolation work afterward to target specific muscles.

The takeaway

Make the big six the foundation of your training. They deliver the most strength, muscle and efficiency — everything else is a supporting act.