Top 10 Compound Exercises for Full-Body Strength

G’day, should you be attending the gym at Strong House Ringwood and are inquiring about the best ways to utilize each session in terms of financial value, this is the right place for you. The secret to building full-body strength, gaining muscle, and even losing weight faster than with isolation moves are compound exercises. 

Unlike bicep curls or leg extensions that only deal with one muscle group, compound exercises recruit the entire body to work out at once. Think of squats, deadlifts, and pull-ups, the strongmen that give functional strength, speed up your metabolism, and even make everyday chores less tiring. 

Why Compound Exercises Trump Isolation Moves Every Time 

Before we go to the list, here is the summary of why strength training compound exercises are a must-have: 

• Efficiency: One exercise = many muscles activated. Ideal for busy Melburnians.  

• Hormonal a boost: heavy compound lifts lead to higher testosterone and growth hormone levels, which are the main hormones for muscle-building, so these are the best exercises to do for muscle building.  

• Fat loss: Compound exercises for weight loss do much more than just consuming calories during and after the workout (welcome, EPOC!).  

• Real-world strength: Power training enables the ability to carry grocery bags, play with kids, or win on the soccer or rugby field. 

  
  

The Top 10 Best Compound Movements for Full-Body Power 

Unlock full-body power with the top 10 best compound movements to build strength, muscle, and functional fitness in every workout. 

1. Barbell Back Squat – The King of Compound Lifts 

The back squat reigns supreme in any full-body compound workout. It hammers your quads, hamstrings, glutes, cores, and even upper back. 

How to do it: 

• Rack the bar on your traps (not neck!). 

• Feet shoulder-width, toes slightly out. 

• Brace core, squat until hips are below knees. 

• Drive through heels to stand tall. 

  
  

Pro tip: Start with bodyweight or an empty bar if you’re new to compound lifts for beginners. 

2. Conventional Deadlift – Posterior Chain Powerhouse 

Nothing beats the deadlift for raw full-body strength. Glutes, hamstrings, lats, traps, and grip all get a workout. 

Form checklist: 

• Bar over mid-foot, shins touching bar. 

• Hinge at hips, grip just outside knees. 

• Keep chest up, pull bar close to shins. 

• Lock out hips at the top – no hyperextension! 

  
  

Beginner variation: Try Romanian deadlifts with lighter dumbbells at StrongHouse Ringwood. 

3. Bench Press – Upper Body Mass Builder 

The classic bench press is a staple muscle-building compound exercise for chest, shoulders, and triceps. 

Key cues: 

• Arch back slightly, feet planted. 

• Grip width: forearms vertical at bottom. 

• Touch chest (or just above), press explosively. 

  
  

Girls, don’t skip this! It’s one of the best compound movements for toning and strength. 

4. Pull-Ups/Chin-Ups – Lats, Biceps, and Core 

No compound workout routine is complete without a pulling movement. Pull-ups crush your back and build that V-taper. 

Can’t do one yet? 

• Use the assisted machine at Strong House Open Gym. 

• Start with inverted rows or let downs. 

  
  

5. Overhead Press (Military Press) – Shoulder Strength & Stability 

Standing overhead presses build boulder shoulders and rock-solid core stability. 

Safety first: 

• No excessive back arch. 

• Press in front of face, lock out overhead. 

• Use dumbbells if the barbell feels dodgy on the shoulders. 

  
  

6. Barbell Row – Back Thickness & Posture 

Bent-over rows are a multi-joint exercise that thickens your lats, rhomboids, and rear delts. 

Avoid mistakes: 

• Don’t round your back – keep it neutral. 

• Pull elbows back, squeeze shoulder blades. 

  
  

7. Lunges (Walking or Reverse) – Unilateral Leg Power 

Lunges fix imbalances and torch glutes like nothing else. 

Why they’re gold: 

• Functional strength for running, stairs, and sports. 

• Great compound exercise for weight loss – high heart rate! 

  
  

8. Farmer’s Carry – Grip, Core, and Total-Body Toughness 

Grab heavy dumbbells or kettlebells and walk. Simple, brutal, and effective. 

Benefits: 

• Insane grip strength. 

• Core braced the entire time. 

• Real-world carryover (shopping bags, anyone?). 

  
  

9. Push Press – Explosive Full-Body Power 

Dip, drive, press! The push press uses leg drive to overhead press heavier loads. 

Perfect for: 

• Athletes need explosive power. 

• Break through overhead press plateaus. 

  
  

10. Thrusters – The Ultimate Metabolic Conditioner 

Squat + overhead press in one fluid motion. A favourite is CrossFit and full-body compound workouts. 

Warning: Your heart rate will thank you (and hate you). 

Sample Full-Body Compound Workout Routine 

Ready to put these strength training compound exercises into action? Try this beginner-to-intermediate routine at StrongHouse Ringwood: 

1. Warm-up: 5 mins rower + dynamic stretches 

2. A1. Back Squat – 4x8 A2. Pull-Ups (assisted) – 4x6-8 

3. B1. Deadlift – 3x5 B2. Bench Press – 3x8 

4. C1. Overhead Press – 3x8 C2. Farmer’s Carry – 3x30m 

5. Finisher: 3 rounds – 10 thrusters + 200m sprint 

6. Rest 90–120 secs between sets. Progress weight weekly. 

   
   

Common Mistakes to Avoid with Compound Lifts for Beginners 

Even the best compound movements can lead to injury if form slips. Watch out for: 

• Ego lifting – too heavy, too soon. 

• Poor bracing – core off = back pain. 

• Rushing reps – control the eccentric (lowering) phase. 

• Neglecting mobility – tight hips ruin squats. 

  
  

Fix it: Book a form checks with a StrongHouse coach – first sessions on us! 

Compound Exercises for Weight Loss: The Science 

Do you want to drop the dress size? The calories burnt during compound exercises are 300 - 500 greater than in isolation workouts. Besides, the afterburn effect (EPOC) keeps your metabolism up to 48 hours. 

Combine your compound workout routine with a protein-rich diet and witness the melting of the fat. 

Final Thoughts 

There you have it – the top 10 compound exercises for full-body strength that’ll transform your physique, performance, and confidence. Whether you’re chasing muscle-building compound exercises, functional strength, or weight loss, these multi-joint movements are your ticket. 

Don’t wait – pop into Strong House Ringwood today. Our open gym is fully equipped with barbells, squat racks, and bumper plates to smash these lifts safely. 

Ready to train smarter? Visit Strong House Ringwood today and start building full-body strength that actually lasts. 💪