If you’re short on time but want maximum results, compound exercises are your best friend. These movements work multiple muscle groups at once, giving you more bang for your buck in every session.

As a personal trainer, I program compound movements into almost every client’s routine — whether they’re a beginner or an experienced lifter. Here are five of my favorites and why they deserve a spot in your training plan.

1. Deadlift

The king of compound movements. Deadlifts work your posterior chain (hamstrings, glutes, lower back), your core, your grip, and even your upper back. Whether you use a barbell, dumbbells, or kettlebell, this exercise builds real-world strength that transfers to everyday life — picking things up, carrying groceries, and maintaining a healthy back.

Tip: Start with a hip-hinge pattern using just your bodyweight before adding load. Form is everything here.

2. Squat

Squats target your quads, glutes, hamstrings, and core. They’re functional — you squat every time you sit down and stand up. Variations like goblet squats, front squats, and Bulgarian split squats keep things interesting and challenge your body in different ways.

Tip: Depth matters, but not at the expense of form. Go as low as your mobility allows while keeping your chest up and knees tracking over your toes.

3. Overhead Press

This shoulder-dominant movement also engages your triceps, upper chest, and core (especially when standing). Strong overhead pressing ability is a sign of well-rounded upper body strength and healthy shoulder mobility.

4. Bent-Over Row

Your back needs as much attention as your chest and shoulders. Rows strengthen your lats, rhomboids, rear delts, and biceps while teaching you to maintain a strong hip-hinge position. This is critical for posture — especially if you sit at a desk all day.

5. Push-Up

Never underestimate the humble push-up. It trains your chest, shoulders, triceps, and core simultaneously — and requires zero equipment. Variations from incline (easier) to decline and weighted (harder) mean this exercise scales with you forever.

The Bottom Line

You don’t need 15 different exercises to get a great workout. Five well-chosen compound movements, performed with good form and progressive overload, will build more strength and burn more calories than a dozen isolation exercises. Quality over quantity — always.

Want a personalized program built around these movements? Book a free consultation and let’s design a training plan that fits your goals.