Exercise Tip: the benefits of compound exercises

Compound exercises are multi joint exercises that work more than one muscle group at a time.

There are a number of benefits of including compound movements in your program including increased calorie expenditure, increased joint stability and improved sports conditioning.


As well this compound exercises can also have a cardiovascular benefit by keeping the heart rate elevated for longer periods of time compared to other types of resistance training such as isolation exercises.

There are a number of different compound exercises that can benefit beginners all the way through to advanced levels of fitness. Some exercise examples for beginners may include:

  • dumbbell squats
  • chest press
  • assisted chin ups
While for advanced levels of fitness, try:
  • bench press
  • kettelbell swings
  • dead lifts
For more information on the benefits of compound exercises please see a Monash Sport health and fitness instructor.