What is a Compound Exercise? Benefits, Precautions, And Tips

What is a Compound Exercise? Benefits, Precautions, And Tips

What is Compound Exercise: Exercising is very important for those who want good health and fitness. Regular exercise is also necessary for a good lifestyle.

You can do many exercises to stay fit. For example, you can take care of your fitness by including running, cycling, swimming, walking, etc. in your daily routine. If you want, you can maintain your fitness even while playing your favorite sport.

And if you want better fitness then the gym can be the best solution for you. Where you can train your body well by doing different types of exercises and take your fitness to the next level.

According to the National Health Portal of India, every person must do about 150 to 180 minutes of workout in a week. However, even this much time is not enough to exercise every part of the body.

In today’s hectic life, we are short of time. We get so busy with our work that we do not get time for exercise. The simplest and best solution to this problem is ‘Compound Exercise’.

Through this exercise, multiple muscle groups can be targeted at the same time. Which can save your time.

You can stay fit by doing these exercises in a short time.  You can easily do these exercises at home, in the park or the gym.

Such exercises, by which two or more muscles can be targeted simultaneously, are called compound exercises. Example – Push-ups, Pull-ups, Squats, Lunges, Deadlifts, etc.

During this exercise, two or more of your joints and muscles work together.

Benefits Of Compound Exercise 

This is an exercise in which several muscle groups are worked out at the same time. Compound exercises can have many benefits, some of which are as follows-

Increase In Muscles

Since you can lift heavy weights during compound exercise, it leads to more muscle growth than other exercises.

Maximum Calorie Consumption

By targeting different muscle groups of the body at the same time, more calories can be burned in a given time.

Makes The Heart Strong

You can also increase heart and lung capacity by doing compound exercises in a relatively short period of time with aerobic exercise.

Increase In Flexibility

By doing compound exercises, many joints of the body are also exercised. This increases the strength of the knee, elbow, shoulder, and hip joints and brings flexibility to the body.

Better Co-ordination

Involving multiple parts of the body in a single exercise also maintains good coordination in body movements. This improves eye and hand coordination as well as maintains balance and stability in the body.

Increase In Strength

When you lift more weight while doing compound exercises, then your strength increases.

Helpful In Weight Loss

When you do compound exercise, the calorie-burning rate in your body becomes high and then if you follow a diet deficit program, that means you consume less calories than your daily calorie intake, then it will help in reducing your weight. There are.


By using this exercise, you can save your time along with many benefits. When you exercise in the gym targeting any one muscle group, it takes more than an hour.

At the same time, through compound exercises, you can target more and more muscle groups in less time. Compound exercises will also save you time and give you a lot of fun.

Freedom To Lift Maximum Weight

Compound lift exercises can create tension in several muscles of the body at the same time. Deadlifts, for example, are compound exercises that can activate your entire body. When you perform deadlifts, your glutes, hamstrings, lats, and shoulder muscles are the most stressed.

Increase In Metabolism

By doing compound exercise, maximum calories are consumed at the time of workout. And when you rest after a workout, even at that time the calorie-burning rate in your body is relatively high, which increases your metabolism.

In this way compound exercises are very beneficial. If you also include these exercises in your routine, then of course you are going to get the benefits of compound exercises.

Also Read: Leg Raises Exercise: How To Do, Variations, Benefits, And Mistakes

Examples Of Compound Exercises

Compound Exercise Precautions

Any kind of haste or wrong technique during this exercise can cause problems for you. To avoid injury or any kind of injury during exercise, keep some things in mind:

It is very important to understand the steps well before doing any exercise. More caution is needed during difficult exercises such as deadlifts, squats, or hip thrusters.

Instead of doing such exercises with weight in the beginning, practice them without weight. Only after thoroughly understanding all the steps of the exercise, bring them into practice with weight.

Do compound exercises, especially those that use weights, only under the supervision of a trainer., So that during the workout you do not make any mistake in the technique and there is no fear of injury or injury.

All types of Compound Exercises should be done with utmost care with the right Form and Technique.

Tips For Compound Exercises

Compound exercise workouts are of higher intensity as compared to other workouts, which results in burning more calories. They also promote metabolism and muscle growth.

During compound exercise, multiple joints and muscle groups are targeted at the same time. This is the reason why these exercises are more effective and time-saving.

There are also some initial level exercises in this, which can be done without any equipment. The bodyweight version is an example of this.

On the other hand, weighted compound exercises are relatively high intensity which helps in increasing your strength and fitness.

The most important thing to keep in mind is that these exercises should be done in the right way. Along with exercise, it is also very important to have a balanced diet and give complete rest to the body.

Conclusion: Through this post, you must have got complete information about what is a compound exercise.  If you have any questions or suggestions, then do tell me by commenting below.


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