Compound Exercises vs Isolation Exercises: Which Is Best for Home Workouts?
Compound exercises for fat loss and conditioning.
I am a fan of getting the most benefit out of a single exercise; after all, my most important asset is my time.
So, when possible, I will use a compound exercise over isolation.
That is not to say I never use isolation exercises, but if you are targeting a particular muscle group, isolation is by far the best option.
What is a Compound Exercise?
A compound exercise is a movement that involves multiple muscle groups and joints at the same time.
As mentioned, isolation exercises focus on a single muscle, such as a bicep curl.
Some Of The Benefits Of Compound Exercises.
You activate more muscle, leading to more significant strength gains and muscle development.
Compound movements require more energy and engage larger muscle groups, burning more calories than isolation exercises.
Thus, they are excellent for fat loss.
Referencing the time I mentioned earlier, compound exercises allow for more efficient workouts, making them ideal for those with limited time.
A Small Sample Of Compound Exercises.
Lower Body Compound Exercises
Squats – Works quads, hamstrings, glutes, core, and lower back.
Deadlifts – Engages hamstrings, glutes, lower back, core, traps, and forearms.
Lunges – Targets quads, hamstrings, glutes, and core.
Step-Ups – Activates quads, hamstrings, glutes, and calves.
Upper Body Compound Exercises
Bench Press – Engages chest, shoulders, triceps, and core.
Pull-Ups – Works lats, biceps, shoulders, and core.
Overhead Press – Strengthens shoulders, triceps, upper chest, and core.
Bent-Over Rows – Targets back, biceps, rear delts, and core.
Full-Body Compound Exercises
Kettlebell Swings – Engages glutes, hamstrings, lower back, shoulders, and core.
Clean and Press – Works legs, back, shoulders, and arms in one movement.
These are just a few suggestions. Watch the video below for different options.