If you’re short on time or just starting out with strength training, focusing on compound exercises could be the most efficient path to building muscle, boosting metabolism, and improving overall fitness.
Compound movements — exercises that engage multiple muscle groups and joints at once — are highly recommended by fitness experts for their ability to deliver maximum results with fewer movements. Popular examples include squats, deadlifts, bench presses, overhead presses, and barbell rows.
According to exercise physiologist Hunter Carter of the Hospital for Special Surgery, these exercises recruit more muscle mass simultaneously, making them ideal for both beginners and experienced lifters.
The benefits go beyond just building strength. Compound exercises increase calorie expenditure during and after workouts (thanks to the afterburn effect), improve functional strength for everyday tasks, enhance joint mobility, and provide cardiovascular benefits by elevating heart rate. They also promote better bone density and help protect against injury by strengthening stabilising muscles.
For those looking to get started, the classic 5×5 workout is a simple and effective approach: perform five sets of five repetitions of three chosen compound exercises, using a challenging but manageable weight. Aim to strength train 2–3 days per week with at least 24–48 hours of rest between sessions. Gradually increase the weight by 5–10% every two weeks to apply progressive overload, which drives muscle growth and strength gains.
Proper form is essential to maximise benefits and prevent injury. Beginners are encouraged to seek guidance from a qualified trainer or exercise physiologist. As Carter notes, there’s no need to over-complicate strength training — a few well-chosen compound movements done consistently can deliver impressive results in less time.