5 compound exercises for weight loss and muscle strength


Compound exercises are a combination of two or more exercises that work multiple muscles at once. That’s why they have such good results! If you’re trying to lose weight and build muscle, compound exercises are a great choice. You don’t need any equipment, but if you have dumbbells or resistance bands handy, it makes things much easier.

These exercises also take less time than traditional isolated exercises like bicep curls and tricep extensions because they work several different muscles at once. So while your heart rate will be elevated during these intense sessions, they won’t take forever like other workouts do.

Including compound exercises in your workout routine will help you lose weight and build muscle. They target multiple muscle groups at once to burn fat, strengthen your core, and increase your metabolism. Here are five of the best compound exercises:

Best compound exercises for weight loss and muscle strength

1. Dumbbell rows

This exercise is great for targeting your back. However, if you have a history of shoulder or lower back injuries, skip this exercise and stick with barbell rows on an incline bench.

The row will develop upper back and arm muscles (traps and biceps), while challenging your core to stabilize. Additionally, rows are also one of the best exercises for improving posture because they target many muscles throughout the body simultaneously.

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2. Pull-ups

Your muscles are stronger when you do exercises that work more than one muscle at a time. Pull-ups are a great example of this type of exercise. They work your back and arm muscles while engaging your core to keep your body stable and balanced.

Pull-ups are easy to learn and require no equipment other than a barbell or tree branch to hang from. If you can perform between 10 and 20 pull-ups, you will meet the minimum strength requirement for many jobs. If you want to lose weight or gain muscle strength quickly, do two or three sets of pull-ups every day!

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3. Push-ups

Push-ups are one of the best exercises you can do to build upper body strength and increase endurance. You can do push-ups anywhere, whether you’re at home or at the gym.

Doing push-ups on your toes instead of your knees will help you develop good form and get in shape faster than just doing them on your knees. As always, make sure you have good posture before you jump in so you don’t hurt yourself by hurting them!

Push-ups are also beneficial for people looking to lose weight, as they engage many different muscles throughout their body, as well as help build muscle mass in the chest area, which will help burn fat more. quickly once they begin to lose weight from exercise alone. !

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4. Squats

Squats are one of the best exercises for losing weight and building muscle. The squat is a compound exercise that uses multiple muscle groups, including the core, legs, and lower back. Squats help improve your balance, coordination, and posture, while also increasing strength in these areas.

The most effective way to do squats is on an empty stomach in the morning before breakfast or after exercising in the morning.

5. Slots

The lunge is a great exercise for building muscle and burning calories. To do a lunge, stand with your feet shoulder-width apart and place one leg behind you in a bent position. Bend both knees until they are at 90 degrees, then step forward between the feet. Repeat on the other side.

Many people enjoy doing lunges because they can be done without equipment, so there’s no excuse not to give it a go! They’re also easy to customize based on your fitness level or goals. If you want more of an upper body workout or less stress on your joints, try doing modified versions that put more emphasis on knee extension (like holding dumbbells), or try holding dumbbells for more resistance and to target additional muscle groups such as the glutes and hamstrings respectively.


If you want to lose weight and build muscle, these are the best compound exercises for you. They work your whole body while helping you burn fat and lose weight. You don’t have to spend hours in the gym doing cardio when you can use these simple exercises that target multiple muscles at once!

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