The 3 best examples of compound exercises for strength training (plus more to try)

When people ask for examples of 3 examples of compound exercises for strength training, I always start with the same three moves: the squat, the deadlift, and the bench press. They’re not fancy, they’re not trendy, but they work. Most serious strength programs in 2024–2025 still revolve around these lifts for a reason.

These three are the best examples of compound exercises because they:

• Use multiple joints (hips, knees, shoulders, elbows)
• Recruit a lot of muscle at once
• Allow you to safely add weight over time
• Carry over directly to real-life tasks like lifting, carrying, and getting off the floor

Let’s break them down in plain language.

1. Barbell back squat: the king of lower-body strength

If you want one example of a compound exercise that hits almost everything from your waist down (plus your core), it’s the barbell back squat.

Muscles worked (main players):

• Quads (front of thighs)
• Glutes (butt)
• Hamstrings (back of thighs)
• Core and lower back (for stability)

How to do it (step by step):

• Set a barbell on a rack at about mid-chest height.
• Step under the bar, rest it across the meaty part of your upper back (not your neck), and grip it just outside shoulder-width.
• Walk the bar out, plant your feet about shoulder-width apart, toes slightly turned out.
• Take a breath, brace your core like you’re about to get lightly punched in the stomach.
• Sit your hips back and bend your knees, lowering yourself like you’re sitting into a chair.
• Go as low as you can while keeping your chest up and heels down.
• Drive through your feet to stand back up.

Why it belongs in any list of examples of compound exercises for strength training:
The back squat trains your legs, hips, and core in the same pattern you use to sit, stand, and lift things from a low position. That’s why it shows up in strength standards and research on functional strength. Squats are also widely supported in the literature as a safe, effective way to build leg strength when done with good technique and appropriate loads [NIH].

If you don’t have a barbell:
Your real-life examples include:

• Goblet squat (holding a dumbbell or kettlebell at your chest)
• Dumbbell front squat (one dumbbell in each hand at your shoulders)
• Bodyweight squat (great for beginners or high reps)

All of these are still strong examples of compound exercises because they train multiple joints and muscle groups together.

2. Deadlift: picking heavy things up safely

The deadlift is the classic example of a hip-dominant compound exercise. You’re literally picking weight up from the floor, which is about as real-world as it gets.

Muscles worked (main players):

• Hamstrings and glutes
• Lower back and core
• Upper back and forearms (for grip and posture)

How to do a conventional barbell deadlift:

• Stand with your feet about hip-width apart, bar over the middle of your feet.
• Hinge at your hips and bend your knees just enough to grab the bar with your hands outside your knees.
• Keep your back flat, chest slightly up, and eyes looking a few feet in front of you on the floor.
• Take a breath and brace your core.
• Push the floor away with your legs while driving your hips forward, standing tall with the bar close to your body.
• Lower the bar with control by hinging at the hips and bending your knees when the bar passes them.

Why the deadlift is one of the best examples of compound exercises for strength training:
It trains your entire posterior chain (the muscles along the back of your body), which is key for posture, athletic performance, and back health. The hip hinge pattern is also heavily recommended in physical therapy and sports performance settings as a way to build resilient backs when progressed correctly.

Good variations and real examples include:

• Romanian deadlift (RDL) with barbell or dumbbells
• Trap bar deadlift (often easier on the lower back and great for beginners)
• Kettlebell deadlift (perfect for learning the pattern)

These are all examples of compound exercises that emphasize hip extension and full-body tension.

3. Bench press: pushing strength for chest, shoulders, and triceps

The bench press is probably the most famous example of a compound upper-body push. It’s not just a “chest exercise”; it involves the shoulders, triceps, and even your lats and core if you do it properly.

Muscles worked (main players):

• Chest (pectorals)
• Front shoulders (anterior deltoids)
• Triceps
• Upper back and lats for stability

How to do a barbell bench press:

• Lie on a flat bench with your eyes under the bar.
• Grip the bar slightly wider than shoulder-width.
• Plant your feet on the floor, squeeze your shoulder blades together, and keep a small arch in your lower back.
• Unrack the bar and hold it straight over your chest.
• Lower the bar to about mid-chest, keeping your elbows about 45 degrees from your body.
• Press the bar back up to the starting position.

Why it’s one of the classic examples of 3 examples of compound exercises for strength training:
It trains the same pattern you use to push a heavy door, get up from the floor using your arms, or press someone away in contact sports. It also allows for consistent, measurable progression, which matters if you want long-term strength gains.

Real-world variations and examples include:

• Dumbbell bench press (often easier on the shoulders)
• Push-up (bodyweight version, still a powerful compound exercise)
• Incline bench press (targets upper chest more)

All of these are examples of compound pressing exercises that hit multiple joints and muscle groups.

More real examples of compound exercises you should know

Once you understand these big three, it’s smart to add a few more examples of compound exercises for strength training so your program covers all major movement patterns: squat, hinge, push, pull, and carry.

Here are more real examples that fit right into a weekly routine.

Pulling strength: rows and pull-ups as best examples

If squats and deadlifts are lower-body stars, rows and pull-ups are upper-body pulling heroes. These are some of the best examples of compound exercises for the back.

Bent-over row (barbell or dumbbell)

• Hinge at the hips with a flat back, knees slightly bent.
• Hold the weight with straight arms, then pull it toward your lower ribs.
• Squeeze your shoulder blades together, then lower with control.

Pull-up or chin-up

• Hang from a bar with your hands either overhand (pull-up) or underhand (chin-up).
• Pull your chest toward the bar by driving your elbows down.
• Lower slowly back to a dead hang.

These examples of compound exercises train your lats, upper back, biceps, and grip all at once. They’re also key for shoulder health and posture. Many strength coaches still consider a solid set of pull-ups one of the best examples of functional upper-body strength.

If you can’t yet do a full pull-up, examples include:

• Assisted pull-up with a resistance band
• Lat pulldown machine
• Inverted row under a bar or TRX-style straps

All of these are still strong examples of compound pulling patterns.

Total-body power: lunges and step-ups

Lunges and step-ups are underrated examples of compound exercises for strength training that also challenge your balance and coordination.

Forward or walking lunge

• Step forward, lower your back knee toward the floor, and keep your front knee stacked over your ankle.
• Push through your front heel to return to standing or step into the next lunge.

Step-up

• Place one foot on a sturdy box or bench.
• Drive through that foot to stand up on the box.
• Lower back down with control.

These real examples include work for your quads, glutes, hamstrings, and core while each leg works independently. That pays off in sports, hiking, running, and everyday life where you’re rarely perfectly balanced on two feet.

How to build a simple workout from these examples of 3 examples of compound exercises for strength training

Now let’s turn all these examples of compound exercises into an actual training plan.

Think in terms of movement patterns rather than random exercises. A balanced workout usually includes:

• One squat pattern
• One hinge pattern
• One upper-body push
• One upper-body pull
• Optional core and carry work

Here’s how you might organize a basic three-day-per-week strength plan using the examples of 3 examples of compound exercises for strength training plus a few extras.

Day A: Squat-focused

• Squat variation (back squat or goblet squat)
• Horizontal push (bench press or push-ups)
• Horizontal pull (bent-over row)
• Optional accessory: plank or side plank

Day B: Hinge-focused

• Hinge variation (deadlift, RDL, or trap bar deadlift)
• Vertical pull (pull-ups or lat pulldowns)
• Lunge or step-up
• Optional accessory: farmer’s carry (holding heavy dumbbells and walking)

Day C: Mix and match

• Front squat or goblet squat
• Overhead press (standing dumbbell or barbell press)
• Inverted row or seated cable row
• Push-up variation

You don’t need a long list of fancy moves. A handful of strong examples of compound exercises, done consistently and progressed slowly, will carry you far.

2024–2025 trends: how people are using these compound exercises now

In 2024 and heading into 2025, a few trends are shaping how people use these examples of compound exercises for strength training:

• Short, efficient full-body sessions: Many people are pairing 2–3 compound lifts with short conditioning blocks (like sled pushes or bike intervals) to keep workouts under 45 minutes while still building strength.
• Strength training for health and aging: Organizations like the CDC and NIH continue to highlight muscle-strengthening activities at least twice a week for adults, including older adults. The best examples here are still squats, deadlifts, and presses, scaled to the person.
• Hybrid training: Runners, cyclists, and recreational athletes are finally embracing strength work. Their go-to examples include deadlifts, split squats, and step-ups to build durability and reduce injury risk.

All of this reinforces the same idea: if you’re going to pick a few examples of strength exercises to build your routine around, compound lifts are where you get the most benefit for your time.

Safety tips when using these examples of compound exercises for strength training

Because these moves use a lot of muscle and often heavier loads, a bit of caution goes a long way.

• Start lighter than you think. Focus on smooth, controlled reps before adding weight.
• Prioritize form over ego. If your back is rounding hard on deadlifts or your knees cave in on squats, reduce the load and fix the pattern.
• Use a proper warm-up. A few minutes of light cardio plus 5–10 minutes of dynamic mobility (leg swings, hip circles, arm circles) can help your joints feel ready.
• Respect pain signals. Mild muscle burn is normal; sharp joint pain is not. If in doubt, check with a healthcare professional. Resources like Mayo Clinic and NIH offer good overviews of safe strength training practices.

These guidelines apply to all the examples of 3 examples of compound exercises for strength training we’ve covered and the additional compound lifts you might add later.

Putting it all together

If you remember nothing else, remember this: a few well-chosen examples of compound exercises will do more for your strength than a dozen random isolation moves.

Your core starting lineup of examples of 3 examples of compound exercises for strength training can be:

• A squat (back squat or goblet squat)
• A hinge (deadlift or RDL)
• A press (bench press or push-up)

Then, round things out with real examples like rows, pull-ups, lunges, and step-ups. These examples include everything you need for a simple, effective strength routine you can stick with for years.

You don’t need to be a powerlifter. You don’t need perfect genetics. You just need a few solid compound exercises, done consistently, with a bit more weight or a few more reps over time. Start with the three big examples, add one or two supporting moves, and you’ll be ahead of most people in the gym.

FAQ: examples of compound exercises for strength training

Q1: What are some other examples of compound exercises besides the big three?
Other strong examples of compound exercises include overhead press, pull-ups, bent-over rows, lunges, step-ups, and farmer’s carries. All of these use multiple joints and muscle groups at once, making them efficient choices for strength training.

Q2: Can beginners safely use these examples of 3 examples of compound exercises for strength training?
Yes, beginners can use these exercises if they start with light weights (or just bodyweight) and focus on form. For example, bodyweight squats, kettlebell deadlifts, and incline push-ups are beginner-friendly examples of the same movement patterns. If you have medical conditions or past injuries, it’s wise to check with a healthcare provider first.

Q3: How often should I do these examples of compound exercises for strength training?
Most people do well with 2–4 strength sessions per week using these examples of compound exercises. Aim to train each major movement pattern (squat, hinge, push, pull) at least twice per week, with at least one rest or light day between heavy sessions.

Q4: Are machines as good as free-weight examples of compound exercises?
Machines can absolutely help you build strength, especially if you’re new, rehabbing, or nervous about technique. However, free-weight examples of compound exercises (like squats, deadlifts, and rows) usually demand more balance, coordination, and core involvement, which often translates better to everyday movement.

Q5: What is one example of a full-body compound workout using just dumbbells?
One example of a simple full-body workout: goblet squats, Romanian deadlifts, dumbbell bench press or floor press, one-arm dumbbell rows, and farmer’s carries. These examples include all the major movement patterns and can be done in 30–40 minutes.