The Best Compound Exercises for Strength AND Fat Loss

Fun fact: compound exercises belong in that Travis Kelce commercial: 2-for-1. These multi-joint movements engage multiple muscle groups simultaneously, making them highly efficient for both strength building AND calorie burning. 1 compound exercise, 2 very favorable results.

When it comes to building strength and shedding excess body fat, compound exercises are a powerhouse. Incorporating compound exercises into your workout routine can help you achieve a leaner, stronger physique. Here’s a look at some of the best compound exercises backed by science for maximizing strength and fat loss.

The Best Compound Exercises for Strength AND Fat Loss

1. Squats

Squats are a fundamental compound exercise that targets the lower body, including the quadriceps, hamstrings, glutes, and calves. This Queen of exercises not only builds lower body strength but also engages the core for stability. According to a study published in the Journal of Strength and Conditioning Research, squats activate a large number of muscle fibers, making them highly effective for both muscle growth and calorie expenditure.

5 Tips to Improve Your Squats:

• Maintain Proper Form:
  • Keep your feet about shoulder-width apart or slightly wider, with your toes pointed slightly outward.
  • Engage your core muscles and keep your chest up throughout the movement to maintain a neutral spine.
  • Avoid leaning too far forward or letting your knees collapse inward; your knees should align with your toes.
  • Focus on sitting back with your hips as if you were sitting into a chair, rather than just bending your knees.
• Control the Descent and Ascent:
  • Lower yourself into the squat with control, aiming to descend until your thighs are parallel to the ground or as far as is comfortable for you.
  • Avoid dropping quickly into the squat or bouncing at the bottom; this can put excessive strain on your joints and muscles.
  • As you rise from the squat, push through your heels and midfoot while maintaining a smooth, controlled motion.
• Engage Your Muscles:
  • Focus on engaging your quadriceps, hamstrings, and glutes throughout the movement.
  • Squeeze your glutes at the top of the movement to fully extend your hips and activate your posterior chain.
  • Keep your weight evenly distributed across your feet to ensure balanced muscle activation.
• Breathe Properly:
  • Inhale as you lower yourself into the squat, and exhale as you push back up.
  • Avoid holding your breath during the exercise, as this can increase intra-abdominal pressure and strain your cardiovascular system.
• Start Light and Progress Gradually:
  • If you’re new to squats or returning after a break, start with bodyweight squats to master the form.
  • Gradually add resistance using dumbbells, a barbell, or other weighted equipment as you become more proficient.
  • Focus on gradually increasing the depth of your squat and the weight you’re using to challenge your muscles and promote strength gains.

2. Deadlifts

Deadlifts are another essential compound exercise that primarily targets the posterior chain, including the hamstrings, glutes, lower back, and traps. This exercise not only improves overall strength but also enhances functional fitness by mimicking everyday lifting movements. Research published in the Journal of Strength and Conditioning Research suggests that deadlifts can significantly increase muscle activation in the lower body and core while promoting fat loss.

My Favorite Deadlift Variations:

• Conventional Deadlift:
  • The conventional deadlift is the classic deadlift variation where you stand with your feet hip-width apart and grip the barbell with your hands just outside your knees.
  • This variation primarily targets the posterior chain, including the hamstrings, glutes, lower back, and traps.
• Sumo Deadlift:
  • In the sumo deadlift, you use a wider stance with your toes pointed outward and grip the barbell with your hands inside your knees.
  • This variation places more emphasis on the inner thighs and may reduce stress on the lower back compared to the conventional deadlift.
• Romanian Deadlift (RDL):
  • The Romanian deadlift involves a slight bend in the knees and a focus on hinging at the hips while keeping the legs relatively straight.
  • This variation targets the hamstrings and glutes more directly and places less emphasis on the lower back compared to the conventional deadlift.
• Trap Bar Deadlift:
  • The trap bar deadlift is performed using a specialized hexagonal barbell that allows you to stand inside the bar rather than behind it.
  • This variation can be more comfortable for some individuals and may reduce stress on the lower back while still targeting the same muscle groups as the conventional deadlift.
• Single Leg Deadlift:
  • Performing single-leg deadlifts requires balance and stability. They require you to stabilize your body on one leg while performing the movement. This can help improve proprioception and reduce the risk of falls or injuries in daily activities.
  • Because single-leg deadlifts are performed unilaterally (on one leg at a time), they can help identify and correct muscular imbalances between the left and right sides of the body. This can reduce the risk of injury and improve overall movement quality.

3. Pull Ups/Chin Ups

Pull-ups and chin-ups are challenging compound exercises that primarily target the back, shoulders, and arms. These exercises not only boost upper body strength and fat loss, but also engage the core for stabilization. Pull-ups and chin-ups are among the most effective upper body exercises for muscle activation and strength development.

Steps to Improving Your Pull Ups/Chin Ups

1. Assess Your Current Ability:
   • Start by determining your current ability with pull-ups or chin-ups. Can you do any at all? How many can you do in a row with good form? This will give you a baseline to measure your progress.
2. Build Upper Body Strength:
   • Focus on building upper body strength, particularly in the muscles used during pull-ups and chin-ups, such as the latissimus dorsi, biceps, and forearms. Exercises like lat pull-downs, bent-over rows, and bicep curls can help strengthen these muscles.
3. Practice Hanging and Grip Strength:
   • Spend time hanging from a pull-up bar to improve your grip strength and get accustomed to the feeling of hanging. This can also help condition your hands and fingers for the demands of pull-ups or chin-ups.
4. Use Assistance:
   • If you can’t do a full pull-up or chin-up yet, use assistance to gradually build strength. This can be done using resistance bands, an assisted pull-up machine, or by having a spotter assist you by holding your feet.
5. Focus on Negatives:
   • Negative pull-ups or chin-ups involve starting at the top of the bar and slowly lowering yourself down. These are excellent for building strength and control in the muscles used during the upward phase of the exercise.
6. Practice Partial Reps:
   • If you can’t do a full pull-up or chin-up yet, practice partial reps where you start from a higher position and only perform the top portion of the movement. Gradually work on lowering the starting position until you can do full repetitions.
7. Improve Your Technique:
   • Focus on using proper technique during pull-ups or chin-ups. This includes keeping your shoulders down and back, engaging your core, and avoiding excessive swinging or kipping movements.
8. Increase Frequency and Volume:
   • Practice pull-ups or chin-ups regularly to improve your strength and endurance. Include them in your workout routine at least 2-3 times per week, gradually increasing the number of sets and repetitions as you progress.
9. Be Patient and Consistent:
   • Improving pull-ups or chin-ups takes time and consistent effort. Be patient with your progress and celebrate small victories along the way.
10. Seek Professional Guidance:
    • Consider working with a fitness professional, such as a personal trainer, who can assess your technique, provide personalized guidance, and help you create a training plan tailored to your goals and abilities.

4. Bench Press

The bench press is a classic compound exercise that targets the chest, shoulders, and triceps. This movement is essential for upper body strength and muscle development. The bench press activates a large amount of upper body musculature, making it an effective exercise for both strength gains and calorie burning.

Add Variety and Target Different Angles:

• Barbell Bench Press:
  • The barbell bench press is the standard variation of the exercise, where you lie on a flat bench and press a barbell loaded with weights upward from your chest to full arm extension.
  • This variation primarily targets the pectoral muscles (chest), anterior deltoids (front shoulders), and triceps.
• Dumbbell Bench Press:
  • The dumbbell bench press is performed similarly to the barbell bench press, but with dumbbells instead of a barbell.
  • This variation allows for a greater range of motion and requires more stabilization, engaging the chest, shoulders, and triceps, as well as the stabilizing muscles of the shoulders and arms.
• Incline Bench Press:
  • The incline bench press is performed on an incline bench (typically set at a 15-30 degree angle) and targets the upper chest and front shoulders to a greater extent than the flat bench press.
  • This variation can help develop the upper chest and shoulder strength, providing a different stimulus to the muscles compared to the flat bench press.
• Decline Bench Press:
  • The decline bench press is performed on a decline bench (angled downward), which primarily targets the lower portion of the chest.
  • This variation can be beneficial for emphasizing the lower chest muscles and is often used to add variety to chest workouts.
• Close-Grip Bench Press:
  • The close-grip bench press is performed with a narrower grip on the barbell, typically with hands placed shoulder-width apart or closer.
  • This variation places more emphasis on the triceps while still engaging the chest and shoulders, making it an effective exercise for triceps strength and development.

5. Lunges

Lunges are a versatile compound exercise that targets the lower body, including the quadriceps, hamstrings, glutes, and calves. This exercise improves balance, coordination, and lower body strength. A study published in the Journal of Orthopaedic & Sports Physical Therapy found that lunges can effectively activate the quadriceps and gluteal muscles, making them beneficial for both strength training and fat loss.

Lunge Variations to Build Strong, Sculpted Legs

1. Forward Lunge:
   • Muscles Targeted: Quadriceps (front thigh muscles), Glutes (buttocks), Hamstrings (back thigh muscles), Calves.
   • This classic lunge variation primarily targets the quadriceps but also engages the glutes and hamstrings.
2. Reverse Lunge:
   • Muscles Targeted: Quadriceps, Glutes, Hamstrings, Calves.
   • The reverse lunge shifts emphasis slightly to the hamstrings and glutes while still targeting the quadriceps.
3. Walking Lunge:
   • Muscles Targeted: Quadriceps, Glutes, Hamstrings, Calves.
   • The walking lunge is a dynamic variation that targets the same muscles as the forward lunge but also challenges balance and coordination.
4. Lateral Lunge:
   • Muscles Targeted: Adductors (inner thigh muscles), Glutes, Quadriceps, Hamstrings, Calves.
   • The lateral lunge targets the adductor muscles of the inner thighs along with the glutes, quadriceps, hamstrings, and calves.
5. Curtsy Lunge:
   • Muscles Targeted: Glutes, Quadriceps, Hamstrings, Calves.
   • The curtsy lunge places a greater emphasis on the glutes and adductors while still engaging the quadriceps and hamstrings.

Incorporating these compound exercises into your workout routine can help you build strength, increase muscle mass, and burn calories more efficiently. Remember to perform these exercises with proper form and gradually increase the intensity to avoid injury. As always, it’s essential to consult with a fitness professional or healthcare provider before starting any new exercise program, especially if you have any underlying health conditions or concerns.

Cheers to your strength and fat loss journey!