The 5 Compound Lifts Every Beginner Should Master
If you're new to the gym, the sheer number of exercises can feel overwhelming. But here's the truth: you don't need 20 exercises. You need 5.
These compound lifts work multiple muscle groups at once, build real-world strength, and give you the most return on your time investment.
1. Barbell Back Squat
The king of lower body exercises. Squats build your quads, glutes, hamstrings, and core all at once.
Key points:
- Feet shoulder-width apart
- Break at the hips first
- Aim for parallel depth
- Keep your chest up
2. Conventional Deadlift
Nothing builds raw pulling power like the deadlift. It hits your entire posterior chain — back, glutes, hamstrings.
Start light. Form is everything here.
3. Bench Press
The classic upper body push. Builds your chest, shoulders, and triceps.
4. Overhead Press
Standing presses build shoulder strength and core stability that transfers to everything.
5. Barbell Row
Balance out all that pressing with rows. Your back will thank you.
The Programme
Run these 3x per week on non-consecutive days:
| Exercise | Sets | Reps |
|---|---|---|
| Squat | 3 | 8 |
| Bench Press | 3 | 8 |
| Deadlift | 3 | 5 |
| Overhead Press | 3 | 8 |
| Barbell Row | 3 | 8 |
Add 2.5kg each session. When you stall, deload 10% and build back up.
Consistency beats complexity every time. Master these five, and you'll build a foundation that lasts a lifetime.