Benefits of Compound Movements

Compound lifts, also known as multi-joint exercises, are exercises that involve movement at multiple joints. Examples of compound lifts include squats, deadlifts, bench press, and rows. These exercises provide a variety of benefits for overall health and fitness, including:

Increased muscle mass

Compound lifts involve multiple muscle groups, which leads to increased muscle mass and strength. This can help improve overall body composition and increase metabolism, leading to fat loss.

Improved cardiovascular health

Compound lifts are typically done with heavy weights, which requires a significant amount of energy and oxygen to perform. This leads to an increased heart rate, which can improve cardiovascular health.

Increased joint stability

Compound lifts involve movement at multiple joints, which can help improve joint stability and reduce the risk of injury. This can be particularly beneficial for older adults or those with a history of joint problems.

Increased functional strength

Compound lifts involve movement patterns that are similar to everyday movements, such as picking up a heavy object or climbing stairs. This can help improve functional strength, making everyday tasks easier.


Compound lifts involve multiple muscle groups, which means that you can work out multiple muscle groups at once, saving time.

They can help increase muscle mass and strength, improve cardiovascular health, increase joint stability, and improve functional strength. They also are time-efficient, allowing you to work multiple muscle groups at once.