In an age where fitness trends come and go, one principle remains consistently supported by science and experience: compound movements are the foundation of functional strength. Unlike isolation exercises, compound lifts engage multiple joints and muscle groups simultaneously, mimicking real-life movement patterns and delivering superior strength, coordination, and efficiency.

Whether you’re lifting groceries, climbing stairs, or preventing falls in later life, functional strength underpins your ability to move well. Compound exercises—such as squats, deadlifts, push-ups, and rows—build this foundation by strengthening kinetic chains rather than individual muscles in isolation.

The Science Behind Compound Movements

Compound lifts activate more muscle fibres, stimulate greater hormonal responses, and improve neuromuscular coordination compared to isolation exercises (Schoenfeld, 2010). For instance, a barbell back squat targets the quadriceps, hamstrings, glutes, and core all at once—making it more time-efficient and functionally relevant than leg extensions.

A 2022 study by Krzysztofik et al. found that compound movements, particularly those using free weights, significantly improved balance, core stability, and athletic performance in both trained and novice individuals. The study also concluded that multi-joint exercises enhanced metabolic outcomes more effectively than machine-based or single-joint movements (Krzysztofik et al., 2022).

Furthermore, a systematic review by Suchomel et al. (2018) confirmed that compound lifts like deadlifts and squats produce greater improvements in maximal strength and power output, both essential for everyday functionality and injury prevention.

Why Functional Strength Matters

Functional strength is more than just lifting heavy things. It’s about moving efficiently and safely. This becomes especially important with age, where strength training has been shown to reduce the risk of falls, maintain independence, and improve quality of life (Westcott, 2012).

Even for younger populations, focusing on function over aesthetics builds a more resilient body. Compound exercises improve joint integrity, coordination, and postural control—all vital for sports performance and injury prevention (Behm et al., 2021).

The Core Compound Movements

There are five primary movement patterns that form the backbone of functional training:

1. Squat – Builds leg and core strength. Examples: barbell squat, goblet squat.
2. Hinge – Targets posterior chain. Examples: deadlift, hip thrust.
3. Push – Builds upper body pressing strength. Examples: push-up, bench press.
4. Pull – Enhances upper back and grip. Examples: row, pull-up.
5. Carry – Develops grip, stability, and total-body strength. Example: farmer’s carry.

Including at least one of each movement pattern per training session ensures a well-rounded program that addresses both strength and functionality.

Medical Considerations and Safety

While compound lifts offer excellent returns, they also require proper technique and load management. Individuals with joint issues, hypertension, or spinal conditions should consult a qualified health professional before beginning a strength program.

Proper warm-up, progressive overload, and rest are essential to minimise the risk of injury. Beginners may benefit from working with a physiotherapist or exercise physiologist to master technique and tailor exercises to their needs.

4-Week Beginner-Friendly Functional Strength Program

This 3-day-per-week program uses full-body workouts with progressive loading. Aim for 48 hours of rest between sessions (e.g., Monday, Wednesday, Friday).

Week 1–2: Build the Base (Bodyweight & Light Weights)
Day A

• Goblet Squat – 3 sets of 10 reps
• Incline Push-up – 3 sets of 8–10 reps
• Dumbbell Row – 3 sets of 10 reps
• Glute Bridge – 3 sets of 12 reps
• Farmer’s Carry – 3 x 20m walk

Day B

• Step-up – 3 sets of 8 reps each leg
• Dumbbell Deadlift – 3 sets of 10 reps
• Wall Push-up – 3 sets of 12 reps
• Bird Dog – 3 sets of 10 reps/side
• Suitcase Carry – 3 x 15m (one side at a time)

Week 3–4: Progress the Load
Day A

• Barbell Back Squat (or DB Front Squat) – 3 sets of 6–8 reps
• Push-up (on floor) – 3 sets of 6–10 reps
• Dumbbell Row – 3 sets of 8 reps
• Hip Thrust – 3 sets of 10 reps
• Farmer’s Carry – 4 x 25m

Day B

• Reverse Lunge – 3 sets of 8 reps per leg
• Kettlebell Deadlift – 3 sets of 8 reps
• Dumbbell Overhead Press – 3 sets of 10 reps
• Side Plank – 3 sets of 20 seconds/side
• Suitcase Carry – 4 x 20m

Progression Tips:

• Increase weight or reps slightly each week.
• Focus on form before loading.
• Rest 60–90 seconds between sets.

Final Thoughts

Compound movements are the cornerstone of functional strength training. Supported by strong scientific evidence, they not only help build muscle and burn fat efficiently but also improve everyday movement, injury resilience, and long-term health.

Whether you’re just starting out or looking to optimise your current routine, integrating a structured program focused on multi-joint, functional movements is a smart and sustainable way to train.

For best results, pair your training with adequate sleep, nutrition, and recovery, and consider reassessing your program every 4–6 weeks.

References

Behm, D. G., Young, J. D., Whitten, J. H. D., Reid, J. C., Quigley, P. J., Low, J., … & Leone, D. (2021). Effectiveness of traditional strength vs. power vs. combined training on muscle strength, power, and speed with youth: A systematic review and meta-analysis. Frontiers in Physiology, 12, 706952. https://doi.org/10.3389/fphys.2021.706952

Krzysztofik, M., Wilk, M., Wojdala, G., & Golas, A. (2022). Resistance training using compound versus isolation exercises: A systematic review and meta-analysis. Journal of Strength and Conditioning Research, 36(5), 1231–1241. https://doi.org/10.1519/JSC.0000000000004196

Schoenfeld, B. J. (2010). The mechanisms of muscle hypertrophy and their application to resistance training. Journal of Strength and Conditioning Research, 24(10), 2857–2872. https://doi.org/10.1519/JSC.0b013e3181e840f3

Suchomel, T. J., Nimphius, S., & Stone, M. H. (2018). The importance of muscular strength in athletic performance. Sports Medicine, 46(10), 1419–1449. https://doi.org/10.1007/s40279-016-0486-0

Westcott, W. L. (2012). Resistance training is medicine: Effects of strength training on health. Current Sports Medicine Reports, 11(4), 209–216. https://doi.org/10.1249/JSR.0b013e31825dabb8