Compound Training

Compound Training

Weight training is one of the best ways to reshape your body, lose weight and gain strength and improve bone and general health. Whether you are new to weight training, keen to give it a go, or a season lifter, these five compound moves should form the basis of your workout as they work multiple muscles at the same time to build strength quickly for maximum results. Be sure to consult with a professional trainer to correct your form before attempting any heavy lifts, or if you have any injuries that may affect your ability to perform these lifts.


    Deadlift                       Squat                 Lunge                       Bench Press              Military Press

The Deadlift

  • Works the quadriceps, gluteals, lower back and abdominals.
  • Builds core strength.
  • Works more muscles than any other exercise, engaging all the major muscle groups.
  • Correct form is exceptionally important to avoid lower back injury.

The Squat

  • Builds lower body strength
  • Enhances core strength
  • Increases flexibility
  • Builds muscles around knees and hips which can help avoid injury in later life
  • Many variations exist that can be suitable for people with existing injuries or varying levels of strength.

The Lunge

  • Builds lower body strength
  • Improves balance
  • Increases hip flexibility
  • Can be used to even out muscular imbalances between right & left sides of the lower body
  • Effective with or without extra weights so can easily be done at home with no equipment.

The Bench Press

  • Activates a large number of upper body muscle groups including pectorals, deltoids, triceps and forearms.
  • Improves bone density
  • Improves overall upper body strength
  • Strengthens core muscles
  • Good form is very important to avoid injury, especially when lifting heavier weight.

The Military Press

  • Especially good for building core strength and improving posture
  • Targets the deltoids and builds the trapezius muscles
  • Improves overall upper body strength
  • Helps to improve other lifts such as the bench press.

Related Articles