Life Style

Strength Training Compound Exercises To Try

These exercises could do wonders for your body.

Strength training compound exercises include a lunge, squat, and burpee. These types of exercises help to engage more than one muscle at once. It is also one of the reasons these exercises are so challenging. For instance, a squat helps to work the quads, glutes, hamstrings, calves, core and back. Meanwhile, an isolation exercise will only target one area.  Compound exercises are ideal to incorporate if you want to improve your strength and take on more challenging workouts. The number of times you do these exercises depends on your fitness goal. However, you should aim to do them at least three times a week. Create a balanced fitness routine, by incorporating cardio workouts too. Here are some amazing compound exercises to try.


Burpees are one of those exercises that can be extremely tough and challenging, especially if you are not used to them. It is a blend of bodyweight exercises that work the glutes, quads and shoulders.  It could also help you get your heart rate up. Getting used to doing this exercise regularly takes practice. For this exercise, jump straight up. Next, squat placing your hands on the ground as you land. Then get into a high plank position to perform a push-up. Finally, hope your feet forward and repeat the whole routine. Do five burpees at a time and then rest for 10 seconds. You should do three sets at least.


Push-ups are a popular workout for a reason. This move targets your chest and triceps. To do this exercise, you need to place your hands on the floor. They should be alongside your chest. Next, extend your legs behind you. Then lift your entire body by pressing your hands on the floor. In a controlled manner, lower your back down to the floor. Keep your knees on the ground if you are a beginner. Complete at least 10 reps each for three sets.

Goblet Squats

Performing this type of squat improves functional movements. It also helps to support the back,  hamstrings,  quads, glute, and core.

To do this exercise, stand with your feet hip-width apart. Next, hold a  dumbbell and lower your body down into a squat position at a slow pace. Place the weight of your choice close to your chest while doing goblet squats. The number of times you do this is up to you.

Darielle Britto

Darielle Britto has been in the world of journalism since 2014 — covering everything from breaking news to lifestyle for some of India's top publications. Currently, she focuses on all things food, fashion, travel, home, health, design and offbeat.
Back to top button