Why Compound Lifts Are Your Best Friend in the Gym

When people walk into the gym, they often feel overwhelmed.

Machines everywhere. Hundreds of exercises on Instagram. Conflicting advice about “the BEST workout split”.

But here’s a secret most experienced lifters and coaches know:

👉 You don’t need 50 fancy exercises. You need a handful of powerful ones — done well.

They’re called compound lifts — exercises that train multiple muscles and joints at the same time.

Think:

• Squats

• Deadlifts

• Presses (bench or overhead)

• Pull-ups or rows

• Carries (farmers carry, kettlebells, etc.)

Why are these your best friends?

💥 More Bang for Your Buck

You’re busy. You don’t have 2 hours to isolate every muscle individually.

Compound lifts train your whole body in one go, meaning:

✅ More calories burned✅ More muscle recruited✅ More real-world strength

🛡️ They Make You Injury-Resilient

These movements challenge your core, joints, balance, and stability — not just muscles. That means stronger backs, tougher hips, and fewer “oops I tweaked something” moments.

🧠 They Build Confidence

There’s something deeply satisfying about picking something heavy up or pressing weight over your head. Progress is measurable. You feel powerful. And that carries over into life.

So next time you’re in the gym — instead of hopping between 7 machines, ask:

👉 Have I picked something up, pushed something, pulled something, or carried something today?

Do that consistently, and you’ll be stronger in your 30s, 40s, and 60s.

Need help learning them safely?

We teach them every day in our Small Group Personal Training sessions. Just reply to this email and we’ll get you started.