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5 Best Compound Exercises for Beginners

5 Best Compound Exercises for Beginners

When it comes to fitness and workout, everyone has their own set of preferences. Some people prefer Cardio, while some prefer Yoga. On the other hand, some are fond of freehand exercise whereas some love weightlifting. But according to health experts, the fastest way to get a well-toned body is by doing compound exercises.

It tones the body quicker than other health regimens because these exercises work on multiple muscle groups at one time. They are effective because these movements help in burning fat faster.

Today, we are going to talk about the five best compound workouts for beginners. So, if you have been looking for ways to burn your fat and lose weight, then this article will surely get you one step closer to your dream.

The Best Compound Exercises for Beginners

Listed below are five best compound exercises for you that will help you strengthen your muscles and increase your flexibility.

Push-Up

Compound Exercises- Push-up
Push-up- Compound Exercises

When we talk about the best compound exercises for beginners, we would like to mention the most common and widely practiced exercises .e., push-ups. It is extremely effective.

Push-up is an exercise where the body weight is used to push muscles. If you wish to work on your pectoral, triceps, deltoids, and abs, this is the best compound exercise. Push-ups help in burning fat and reducing weight. Push-ups are very effective for spot reduction. It falls under the category of compound exercises because it involves the movement of multiple muscles at the same time.

So, if you have developed a beer-belly that is making you look ugly we suggest you start doing a few push-ups daily. In a few months, you will see a visible difference. An easier variation of push-ups isknee Push-up. Whereas on the other hand tougher variations include decline push-ups; it is considered to be one of the best compound exercises for beginners.

Bodyweight Squat

Bodyweight Squat- Compound Exercises
Bodyweight Squat- Compound Exercises

For people who have a sterile life, it is very important that they either get involved in activities that require physical movement or take out at least 30 minutes in a day for exercise.

If you are getting confused about which are the best compound exercises for beginners, then we would suggest practicing bodyweight squat.

There are two benefits of this exercise. Firstly, it helps in building a foundation for building strength.

Secondly, it helps in increasing mobility. There are a lot of people who are interested to go for weight training.

But, you need to remember that, if you are heading for barbell squats, you need to first master bodyweight squat. People who wish to develop their quads, glutes, hamstrings, or core muscles should try bodyweight squat. The easy variation of Bodyweight squat is assisted bodyweight squat- where the person has a mentor beside them throughout the exercise who watches over them. One of the most difficult variations of bodyweight squat is Goblet Squat. 

Inverted Bodyweight Row

Inverted Bodyweight Row
Inverted Bodyweight Row

Have you seen people in the gym doing 20 to 25 pull-ups at one shot? We know it looks extremely cool. The person performing the exercise does the pull-ups and chin-ups such effortlessly, that seeing them perform their rounds, and it feels like it’s a piece of cake.

But, it is not that simple. If you have recently joined the gym we suggest not heading for the pull-ups on day one. Instead, try the inverted bodyweight row. It is considered to be one of the best compound exercises for beginners.

These exercises are extremely important for people who are aiming to go for pull-ups in the later stage. They help in developing your pull-muscle strength.

They too have variations in them. The easy variation of the inverted bodyweight row is inclined bodyweight row and the tough variation is elevated feet inverted row.

In case of inclined bodyweight row the body is inclined over a surface during the pushups. In elevated feet inverted row the feet are elevated during the push-ups.

You can develop all your back muscles that include dorsi, trapizious, and rhomboids by doing a few rounds of the inverted bodyweight row. You can also develop your biceps and forearms and improve your grip as well. 

Pull-Up and Chin Up

Pull-Up and Chin Up
Pull-Up and Chin Up

Physical training becomes fun once you learn to balance your body weight above the ground. If you wish to develop all your back muscles, dorsi, trapizious, and also, wish you had a strong grip. You should focus on doing regular rounds of pull-ups and chin-ups. The easy variation of pull-up is a negative pull-up and the tough version is a weighted pull-up. 

Bodyweight Dip

Bodyweight Dip
Bodyweight Dip

Once you are used to push-ups and pulls ups you will observe less of fatigue when you complete your regular rounds. This is an indicator that you need to increase the rounds. In order to increase the challenge, you can try doing a few bodyweight dips.

Easy variation of bodyweight dip is assisted dip where you are given constant guidance.

The difficult variation of bodyweight dip is weighted dips.  In case of weighted dips you are made to carry a weight in between your legs while performing the dips. It requires more effort than assisted dip. It develops your pectoral muscles, triceps, deltoids, rhomboid, and abs. 

Conclusion

There are a lot of people who come to the gym with the objective to lose weight or stay fit. But, among these people, a certain percentage of people wish to take this as a profession. They land up becoming either body builders, or physical trainers.

These five compound exercises will help you take your first step in bodyweight training. So, if you wish to set a benchmark in the world of exercises and develop your body faster than usual, you need to get into the habit of doing these compound exercises. And remember the following points-

  • Firstly, Push-up is an exercise where the body weight is used to push muscles. If you wish to work on your pectoral, triceps, deltoids, and abs, this is the best compound exercise.
  • Secondly, if you are looking forward to building a foundation for building strength.You need to do a few rounds of the bodyweight squat. It helps in increasing mobility.
  • Thirdly, the most popular compound exercise is the inverted bodyweight row. They help in developing your pull-muscle strength. They too have variations in them. You can develop all your back muscles that include dorsi, trapizious, and rhomboids by doing a few rounds of the inverted bodyweight row. You can also, develop your biceps and forearms and improve your grip as well.
  • Fourthly, if you wish to develop all your back muscles, and have a strong grip you should focus on doing regular rounds of pull-ups and chin-ups.
  • Finally, there comes a time for every person when they get used to the regimen of the exercise. This is when they can increase their challenges by doing a few rounds of bodyweight dips.

Therefore, if you wish to develop your muscles, lose weight, and get a great physique that suits your personality. We are sure that these five compound exercises will help you attain the body you always desired in no time. These exercises also help in strengthening the body mass and bring in flexibility. People all over the world are practicing these simple exercises to stay fit and agile.