{"id":8923,"date":"2022-12-01T05:51:21","date_gmt":"2022-12-01T06:51:21","guid":{"rendered":"http:\/\/bestratefinders.com\/blog\/?p=8923"},"modified":"2022-12-02T03:13:26","modified_gmt":"2022-12-02T03:13:26","slug":"the-12-best-compound-exercises-for-beginners-how-to-train-efficiently","status":"publish","type":"post","link":"https:\/\/bestratefinders.com\/blog\/everything-else\/the-12-best-compound-exercises-for-beginners-how-to-train-efficiently\/","title":{"rendered":"The 12 Best Compound Exercises for Beginners (How to Train Efficiently)"},"content":{"rendered":"<p><b><img loading=\"lazy\" class=\"aligncenter wp-image-3876564\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/12\/lego-workout.jpg\" alt=\"Two LEGOs doing bodyweight training on a book\" width=\"740\" height=\"307\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/12\/lego-workout.jpg 2506w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/12\/lego-workout-300x125-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/12\/lego-workout-713x296-1.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/12\/lego-workout-768x319-1.jpg 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/12\/lego-workout-1536x637-1.jpg 1536w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/12\/lego-workout-2048x850-1.jpg 2048w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/12\/lego-workout-600x249-1.jpg 600w\" sizes=\"(max-width: 740px) 100vw, 740px\" \/><\/b><\/p>\n<p><b>It\u2019s time to discover the best compound exercises for beginners!<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Compound exercises are the most \u201cbang for your buck\u201d when it comes to working out, so I\u2019m super excited you want to learn more about them!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In our <a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\">1-on-1 Online Coach Program<\/a>, we prioritize compound exercises when building workout routines for our clients. We\u2019ll explain why today.<\/span><\/p>\n<p style=\"text-align: center;\"><span style=\"font-weight: 400;\">\t<a target=\"_blank\" href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" rel=\"noopener\"><br \/>\n\t\t<button class=\"cta-button red\"><br \/>\n\t\t\tNerd Fitness Coaches build workouts for any situation. Click here to learn more.\t\t<\/button><br \/>\n\t<\/a><br \/>\n<\/span><\/p>\n<p><b>Here\u2019s what we\u2019ll cover<\/b><b><i>:<\/i><\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><a href=\"#what\"><span style=\"font-weight: 400;\">What are compound exercises? (How to train efficiently)<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#5\"><span style=\"font-weight: 400;\">The 5 best compound exercises (bodyweight)<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#7\"><span style=\"font-weight: 400;\">The 7 best compound exercises (barbell)<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#start\"><span style=\"font-weight: 400;\">Start training with compound exercises (Next steps)<\/span><\/a><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Also, if you\u2019re in a hurry, we\u2019ve compiled all our strength and weight training content into one handy guide called (appropriately): <\/span><b><i>Strength Training 101: Everything You Need to Know<\/i><\/b><span style=\"font-weight: 400;\">.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Grab it for free when you join the Rebellion (that\u2019s us!) below:<\/span><\/p>\n<p style=\"text-align: center;\"><span style=\"font-weight: 400;\"><\/p>\n<div class=\"nf-in-post-signup-leadin\"><\/div>\n<div class=\"nf-in-post-signup one-column split yellow-cta strength-101 shortcode-form-13 \">\n<div class=\"nf-signup-intro\">\n<div><span style=\"font-weight:700\"><span class=\"pre\">Download our comprehensive guide<\/span> <span class=\"extra\">STRENGTH TRAINING 101!<\/span><\/span><\/div>\n<div class=\"nf-signup-benefit\">\n<ul>\n<li>Everything you need to know about getting strong.<\/li>\n<li>Workout routines for bodyweight AND weight training.<\/li>\n<li>How to find the right gym and train properly in one.<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<div class=\"nf-signup-form\"><img class=\"asset-image\" src=\"&gt;\" \/><\/p>\n<form accept-charset=\"UTF-8\" action=\"https:\/\/app.convertkit.com\/forms\/3351751\/subscriptions\" data-sv-form=\"3351751\" data-uid=\"7a45ac8ba2\" data-version=\"5\" class=\"infusion-form\" data-options=\"{&quot;settings&quot;:{&quot;after_subscribe&quot;:{&quot;action&quot;:&quot;redirect&quot;,&quot;success_message&quot;:&quot;Success! Now check your email to confirm your subscription.&quot;,&quot;redirect_url&quot;:&quot;https:\/\/www.nerdfitness.com\/one-last-step\/&quot;},&quot;analytics&quot;:{&quot;google&quot;:null,&quot;fathom&quot;:null,&quot;facebook&quot;:null,&quot;segment&quot;:null,&quot;pinterest&quot;:null,&quot;sparkloop&quot;:null,&quot;googletagmanager&quot;:null},&quot;modal&quot;:{&quot;trigger&quot;:&quot;timer&quot;,&quot;scroll_percentage&quot;:null,&quot;timer&quot;:5,&quot;devices&quot;:&quot;all&quot;,&quot;show_once_every&quot;:15},&quot;powered_by&quot;:{&quot;show&quot;:false,&quot;url&quot;:&quot;https:\/\/convertkit.com\/features\/forms?utm_campaign=poweredby&amp;utm_content=form&amp;utm_medium=referral&amp;utm_source=dynamic&quot;},&quot;recaptcha&quot;:{&quot;enabled&quot;:false},&quot;return_visitor&quot;:{&quot;action&quot;:&quot;show&quot;,&quot;custom_content&quot;:&quot;&quot;},&quot;slide_in&quot;:{&quot;display_in&quot;:&quot;bottom_right&quot;,&quot;trigger&quot;:&quot;timer&quot;,&quot;scroll_percentage&quot;:null,&quot;timer&quot;:5,&quot;devices&quot;:&quot;all&quot;,&quot;show_once_every&quot;:15},&quot;sticky_bar&quot;:{&quot;display_in&quot;:&quot;top&quot;,&quot;trigger&quot;:&quot;timer&quot;,&quot;scroll_percentage&quot;:null,&quot;timer&quot;:5,&quot;devices&quot;:&quot;all&quot;,&quot;show_once_every&quot;:15}},&quot;version&quot;:&quot;5&quot;}\" method=\"POST\" id=\"inf_form_12c97c001a652ac813119a536e4fb4a4\"><input name=\"inf_form_xid\" type=\"hidden\" value=\"12c97c001a652ac813119a536e4fb4a4\" \/><input name=\"inf_form_name\" type=\"hidden\" value=\"Plugin Signup\" \/><input name=\"infusionsoft_version\" type=\"hidden\" value=\"1.68.0.144\" \/><input class=\"infusion-field-input-container\" id=\"inf_field_Email\" name=\"email_address\" type=\"email\" required placeholder=\"Your Email\" \/><input name=\"null\" type=\"hidden\" value=\"null\" \/><input style=\"display:none;\" class=\"infusion-field-input-container\" id=\"inf_custom_SiteSignupURL\" name=\"inf_custom_SiteSignupURL\" type=\"text\" value=\"http:\/\/www.nerdfitness.com\/blog\/feed\/\" \/><input style=\"display:none;\" class=\"infusion-field-input-container\" id=\"inf_custom_SignupPostID\" name=\"inf_custom_SignupPostID\" type=\"text\" value=\"3775156\" \/>\t<input name=\"inf_custom_CoachingOriginURL\" type=\"hidden\" value=\"https:\/\/www.nerdfitness.com\/blog\/feed\/\" \/><br \/>\n\t<input name=\"inf_custom_CoachingOriginLandingPage\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_IPAddress\" type=\"hidden\" value=\"141.95.47.215\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastMedium\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastCampaign\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastSource\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastTerm\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastContent\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CoachingOptinFormFilledDate\" type=\"hidden\" value=\"2022-12-02 02:30:14\" \/><br \/>\n\t<input name=\"inf_custom_infcustomcoachvariation\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_FacebookBrowserId\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_FacebookClickId\" type=\"hidden\" value=\"\" \/><\/p>\n<div class=\"infusion-submit\">\t<input class=\"opt-in-submit button infusion-recaptcha\" id=\"recaptcha_12c97c001a652ac813119a536e4fb4a4\" type=\"submit\" value=\" Get it now\" \/><\/div>\n<\/form>\n<\/div>\n<\/div>\n<div class=\"clearme\"><\/div>\n<p><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Alright, cue the music. Let\u2019s do this thang.<\/span><br \/>\n<span id=\"more-3775156\"><\/span><br \/>\n<a name=\"what\"><\/a><\/p>\n<h2><b>What are Compound Exercises?<\/b><\/h2>\n<p><img loading=\"lazy\" class=\"wp-image-3576035 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/12\/army-LEGO-push-ups.jpg\" alt=\"These LEGO characters are on a mission to grow some muscle.\" width=\"809\" height=\"454\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/12\/army-LEGO-push-ups.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/12\/army-LEGO-push-ups-300x168-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/12\/army-LEGO-push-ups-600x337-1.jpg 600w\" sizes=\"(max-width: 809px) 100vw, 809px\" \/><\/p>\n<p><b>Let\u2019s compare \u201ccompound exercises\u201d to \u201cisolation exercises\u201d:<\/b><\/p>\n<ul>\n<li><b>Compound exercises<span style=\"font-weight: 400;\"> require more than one muscle group working together to complete the movement. This replicates the way your body naturally moves.<\/span><\/b><\/li>\n<li><b>Isolation exercises <span style=\"font-weight: 400;\">more or less train one specific muscle group. For example, the leg extension machine focuses on your quads, so it \u201cisolates\u201d training that muscle.<\/span><\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Front squats would be an example of a compound exercise, because it engages your entire\u00a0 lower body and core, and quite a bit of your upper body too, as you perform the movement:<\/span><\/p>\n<p><img loading=\"lazy\" class=\"alignnone wp-image-3756986 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/12\/barbell-front-squat.gif\" alt=\"Coach Staci performing the barbell front squat\" width=\"487\" height=\"274\" \/><\/p>\n<p><span style=\"font-weight: 400;\">As opposed to biceps curls, which more or less just trains your biceps:<\/span><\/p>\n<p><img loading=\"lazy\" class=\"alignnone size-full wp-image-3775169 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/biceps-curl.gif\" alt=\"This would be an example of an isolation exercise.\" width=\"252\" height=\"338\" \/><\/p>\n<p><span style=\"font-weight: 400;\">As we explain in our <\/span><a href=\"https:\/\/www.nerdfitness.com\/blog\/the-ultimate-guide-for-functional-fitness-exercises-and-workout-plans\/\" target=\"_blank\" rel=\"noopener noreferrer\"><b><i>Guide to Functional Fitness<\/i><\/b><\/a><span style=\"font-weight: 400;\">, whenever possible you want to focus on compound exercises.<\/span><\/p>\n<p><em><span style=\"font-weight: 400;\">Why?<\/span><\/em><\/p>\n<p><b>Because in everyday life, you don\u2019t use your muscles in isolation!<\/b><\/p>\n<p><span style=\"font-weight: 400;\">When you\u2019re placing luggage in the overhead bin, hoisting a bag of dog food from the floor, or hauling your kid to bed, you\u2019re using your muscle groups together.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Just like you would with a compound exercise.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Plus, since you\u2019re using multiple muscle groups at once, you\u2019re taxing your body more when training. This can provide more efficient use of your <a href=\"https:\/\/www.nerdfitness.com\/blog\/a-beginners-guide-to-the-gym-everything-you-need-to-know\/\" target=\"_blank\" rel=\"noopener noreferrer\">time in the gym<\/a>.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In other words, why do three different exercises when you can just do one?<\/span><\/p>\n<p><img loading=\"lazy\" class=\"alignnone wp-image-3775170 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/12\/good-point.gif\" alt=\"A classic scene from SNL\" width=\"302\" height=\"232\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Now that we&#8217;ve got that out of the way, let\u2019s get to working out.<\/span><br \/>\n<a name=\"5\"><\/a><\/p>\n<h2><b>The 5 Best Compound Exercises (Bodyweight)<\/b><\/h2>\n<p><img loading=\"lazy\" class=\"wp-image-3775171 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/12\/lego-crunch.jpg\" alt=\"Actually, you probably shouldn&#039;t waste your time with sit-ups.\" width=\"809\" height=\"335\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/12\/lego-crunch.jpg 2035w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/12\/lego-crunch-300x124-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/12\/lego-crunch-768x318-1.jpg 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/12\/lego-crunch-713x295-1.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/12\/lego-crunch-600x248-1.jpg 600w\" sizes=\"(max-width: 809px) 100vw, 809px\" \/><\/p>\n<h3><b>1) <a href=\"https:\/\/www.nerdfitness.com\/blog\/proper-push-up\/\" target=\"_blank\" rel=\"noopener noreferrer\">The Push-up<\/a><\/b><\/h3>\n<p><span style=\"font-weight: 400;\">The push-up is the best exercise you could ever do for yourself when it comes to using your bodyweight for \u201cpush muscles.\u201d<\/span><\/p>\n<p><b>Muscles trained with the push-up:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Pectoral\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Triceps<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Deltoids<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Abs<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\"><span style=\"text-decoration: underline;\">Here\u2019s our video on how to do a proper push-up<\/span>:<\/span><\/p>\n<p>\n<iframe loading=\"lazy\" title=\"Do a Proper Push Up (mistakes to avoid!)| Nerd Fitness\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/8V-ZUMvQKr0?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/p>\n<p><strong>Easier Variation: Knee Push-up<\/strong><\/p>\n<p><img loading=\"lazy\" class=\"alignnone wp-image-3746077 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/knee-push-up-1.gif\" alt=\"Rebel Leader Steve doing knee push-ups\" width=\"480\" height=\"270\" \/><\/p>\n<p><strong>Tougher Variation: Decline Push-up<\/strong><\/p>\n<p><img loading=\"lazy\" class=\"alignnone size-full wp-image-3594845 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/decline-push-up.gif\" alt=\"Decline push-ups like this are a great way to progress your bodyweight exercises.\" width=\"480\" height=\"270\" \/><\/p>\n<h3><b>2) <a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-how-to-squat-properly\/\" target=\"_blank\" rel=\"noopener noreferrer\">The Bodyweight Squat<\/a><\/b><\/h3>\n<p><span style=\"font-weight: 400;\">The squat exercise serves a dual purpose &#8211; it is the foundation for building strength AND helps build proper mobility. If you are going to ever do barbell squats, you need to work on hitting proper depth with a bodyweight squat first!\u00a0<\/span><\/p>\n<p><b>Muscles trained with the squat:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Quads<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Glutes<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Hamstrings<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.nerdfitness.com\/blog\/the-ultimate-guide-for-the-best-core-exercises-how-to-strengthen-your-core\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">Core muscles<\/span><\/a><\/li>\n<\/ul>\n<p>\n<iframe loading=\"lazy\" title=\"How to Do a Proper Bodyweight Squat | Nerd Fitness\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/cB0cOX7gePg?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/p>\n<p><strong>Easier Variation: Assisted Bodyweight Squat<\/strong><\/p>\n<p><img loading=\"lazy\" class=\"alignnone wp-image-3746069 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/assisted-bodyweight-squat.gif\" alt=\"Coach Staci showing you the an assisted bodyweight squat\" width=\"474\" height=\"267\" \/><\/p>\n<p><strong>Tougher Variation: Goblet Squat<\/strong><\/p>\n<p><img loading=\"lazy\" class=\"wp-image-3635710 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/goblet-squat-1.gif\" alt=\"The goblet squat is a great way to build muscle for women.\" width=\"478\" height=\"269\" \/><\/p>\n<p><span style=\"text-decoration: underline;\">Here&#8217;s how to do a HEAVY goblet squat<\/span> (should you want to try it):<\/p>\n<p>\n<iframe loading=\"lazy\" title=\"How to do heavy goblet squats!\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/Wr-f4vy8wTs?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/p>\n<h3><b>3) <a href=\"https:\/\/www.nerdfitness.com\/blog\/inverted-row-are-you-missing-out-on-this-great-exercise\/\" target=\"_blank\" rel=\"noopener noreferrer\">The Inverted Bodyweight Row<\/a><\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Until you can get your first pull-up or chin-up, bodyweight rows are GREAT to start building your pull-muscle strength.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><img loading=\"lazy\" class=\"alignnone wp-image-3585387 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/staci-bodyweight-row-1.gif\" alt=\"As you get lower, like this, the row will be harder to do. Great way to progress into a pull-up.\" width=\"480\" height=\"270\" \/><\/span><\/p>\n<p><b>Muscles trained with the inverted row:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">All of your back muscles (Latissimus dorsi, rhomboids, trapezius)<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Biceps<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Forearm muscles (dorsal, ventral)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-improve-your-wrist-mobility-and-grip-strength\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">Your grip<\/span><\/a><\/li>\n<\/ul>\n<p><strong>Easier Variation: Incline Inverted Row<\/strong><\/p>\n<p><img loading=\"lazy\" class=\"alignnone wp-image-3585386 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/staci-incline-inverted-row-1.gif\" alt=\"A bodyweight row like this is a great &quot;pull&quot; exercise you can while building up strength for pull-ups.\" width=\"480\" height=\"270\" \/><\/p>\n<p><strong>Tougher Variation: Elevated Feet Inverted Row<\/strong><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3775708\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/12\/elevated-feet-row.gif\" alt=\"Raising your feet will make rows more challenging.\" width=\"480\" height=\"270\" \/><\/p>\n<h3><b>4) <a href=\"https:\/\/www.nerdfitness.com\/blog\/do-a-pull-up\/\" target=\"_blank\" rel=\"noopener noreferrer\">The Pull-up and Chin-up<\/a><\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Once you can support your body&#8217;s weight above the bar, the world becomes your playground. No strength training routine should be without pull-up or chin-up work! (<a href=\"https:\/\/www.nerdfitness.com\/blog\/do-a-pull-up\/\" target=\"_blank\" rel=\"noopener noreferrer\">Can\u2019t do a pull-up yet? We got you.<\/a>)<\/span><\/p>\n<p><b>Muscles trained with the pull-up:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">All of your back muscles (Latissimus dorsi, rhomboids, trapezius)<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Biceps<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Latissimus dorsi (Lats)<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Trapezius (Traps)<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Abs<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-improve-your-wrist-mobility-and-grip-strength\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">Your grip<\/span><\/a><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\"><span style=\"text-decoration: underline;\">Here\u2019s how to perform a proper pull-up<\/span>:<\/span><\/p>\n<p>\n<iframe loading=\"lazy\" title=\"How to Do a Proper Pull Up | Nerd Fitness\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/IwlDSQx5u3A?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/p>\n<p><strong>Easier Variation: Negative Pull-ups<\/strong><\/p>\n<p><img loading=\"lazy\" class=\"alignnone size-full wp-image-3585415 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/negative-pull-up.gif\" alt=\"Staci jumping up to do a negative pull-up., a great movement until you can bring regular pull-ups into your circuit.\" width=\"480\" height=\"270\" \/><\/p>\n<p><strong>Tougher Variation: Weighted Pull-ups<\/strong><\/p>\n<p><img loading=\"lazy\" class=\"alignnone size-full wp-image-3585428 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/weighted-pull-up.gif\" alt=\"A weighted pull-up is great for progressive overload on your muscles.\" width=\"480\" height=\"270\" \/><\/p>\n<h3><b>5) <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-do-a-perfect-dip-no-tobacco-required\/\" target=\"_blank\" rel=\"noopener noreferrer\">The Bodyweight Dip<\/a><\/b><\/h3>\n<p><span style=\"font-weight: 400;\">As you start to get stronger with push-ups and need to find a way to increase the challenge, consider doing dips. <\/span><\/p>\n<p><em><span style=\"font-weight: 400;\"><span style=\"text-decoration: underline;\">Warning<\/span>: these are very advanced, but are incredible strength-building exercises.\u00a0<\/span><\/em><\/p>\n<p><img loading=\"lazy\" class=\"alignnone size-full wp-image-3594828 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/dips.gif\" alt=\"Bodyweight dips are a great exercise to include in an strength training practice.\" width=\"480\" height=\"270\" \/><\/p>\n<p><b>Muscles trained with the dips:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Pectoral\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Triceps<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Deltoids<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Rhomboid (Back muscles)<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Abs<\/span><\/li>\n<\/ul>\n<p><strong>Easier Variation: Assisted Dips<\/strong><\/p>\n<p><img loading=\"lazy\" class=\"alignnone size-full wp-image-3594813 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/12\/assisted-dips.gif\" alt=\"A resistance band is a great way to get started with this bodyweight exercise.\" width=\"480\" height=\"270\" \/><\/p>\n<p><strong>Tougher Variation: Weighted Dips<\/strong><\/p>\n<p><img loading=\"lazy\" class=\"alignnone size-full wp-image-3657490 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/12\/weighted-dip-gif.gif\" alt=\"My favorite method for doing weighted dips includes a special belt (shown here).\" width=\"444\" height=\"250\" \/><\/p>\n<p><span style=\"font-weight: 400;\">These 5 compound exercises will propel you into the world of bodyweight training.\u00a0<\/span><\/p>\n<p><em><span style=\"font-weight: 400;\">For more ideas on how to train without a gym, check out <a href=\"https:\/\/www.nerdfitness.com\/blog\/the-42-best-bodyweight-exercises-the-ultimate-guide-for-working-out-anywhere\/\" target=\"_blank\" rel=\"noopener noreferrer\">The 42 Best Bodyweight Exercises (Work Out Anywhere).<\/a><\/span><\/em><\/p>\n<p><span style=\"font-weight: 400;\">Now, it\u2019s barbell time!<a class=\"fn-ref-mark\" href=\"#footnote-1\" id=\"refmark-1\"><sup>[1]<\/sup><\/a><\/span><br \/>\n<a name=\"7\"><\/a><\/p>\n<h2><b>The 7 Best Compound Exercises (Barbell)<\/b><\/h2>\n<p><img loading=\"lazy\" class=\"wp-image-3643170 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/legos-bench-pressing.jpg\" alt=\"These LEGOs are working the bench and doing some deadlifts. Nerd Fitness approves.\" width=\"818\" height=\"362\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/legos-bench-pressing.jpg 1920w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/legos-bench-pressing-300x133-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/legos-bench-pressing-768x340-1.jpg 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/legos-bench-pressing-713x316-1.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/legos-bench-pressing-600x266-1.jpg 600w\" sizes=\"(max-width: 818px) 100vw, 818px\" \/><\/p>\n<p><b>After getting comfortable moving your own bodyweight around, it\u2019s time to start training with barbells!<\/b><\/p>\n<p><span style=\"font-weight: 400;\">To up the difficulty with these compound exercises, simply add more weight.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The fun thing about barbells: you can almost always add more weight (disclaimer: provided you do it safely).\u00a0<\/span><\/p>\n<p><b>Here are <\/b><b>The Best Barbell Compound Exercises<\/b><b>:\u00a0<\/b><\/p>\n<h3><b>6) <a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-how-to-squat-properly\/\" target=\"_blank\" rel=\"noopener noreferrer\">The Barbell Squat<\/a><\/b><\/h3>\n<p><span style=\"font-weight: 400;\">A weighted squat is probably the best compound exercise when it comes to building strength and muscle throughout your whole body.\u00a0<\/span><\/p>\n<p><img loading=\"lazy\" class=\"alignnone wp-image-3673401 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/12\/staci-back-squat.gif\" alt=\"The back squat will help you transform into a superhero.\" width=\"474\" height=\"267\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Show me somebody who squats heavy and I\u2019ll show you a great physique. This is a MUST.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><span style=\"text-decoration: underline;\">Here\u2019s how to perform the barbell back squat<\/span>:<\/span><\/p>\n<p>\n<iframe loading=\"lazy\" title=\"How to Perform the Barbell Back Squat\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/QF4ZZSmCsR0?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/p>\n<p><b>Muscles trained with the barbell squat:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Quads<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Glutes<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Hamstrings<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.nerdfitness.com\/blog\/the-ultimate-guide-for-the-best-core-exercises-how-to-strengthen-your-core\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">Core muscles<\/span><\/a><\/li>\n<\/ul>\n<h3><b>7) <a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-the-deadlift\/\" target=\"_blank\" rel=\"noopener noreferrer\">The Barbell Deadlift<\/a><\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Ah, the deadlift&#8230;maybe the best exercise of all time.\u00a0<\/span><\/p>\n<p><img loading=\"lazy\" class=\"alignnone size-full wp-image-3580373 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/steve-deadlift.gif\" alt=\"Rebel Leader Steve showing how to do a 420 lb deadlift at the gym.\" width=\"480\" height=\"270\" \/><\/p>\n<p><span style=\"font-weight: 400;\">It\u2019s certainly the most primal: \u201cpick the weight up off the ground. Done.\u201d\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><span style=\"text-decoration: underline;\">Here\u2019s how to perform the deadlift<\/span>:<\/span><\/p>\n<p>\n<iframe loading=\"lazy\" title=\"How to Do the Deadlift (With Proper Form)\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/ya9lqbLogL4?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/p>\n<p><b>Muscles trained with the barbell deadlift:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Glutes<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Erectors (Spinal muscle)<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Hamstrings<\/span><\/li>\n<li style=\"font-weight: 400;\"><i><span style=\"font-weight: 400;\">Pretty much every muscle in your body<\/span><\/i><\/li>\n<\/ul>\n<h3><b>8) <a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-the-deadlift\/\" target=\"_blank\" rel=\"noopener noreferrer\">The Barbell Romanian Deadlift<\/a><\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Think of the Romania version as the top half of a conventional deadlift (imagine you\u2019re a \u201cdrinking bird\u201d bending over at the waist):<\/span><\/p>\n<p><img loading=\"lazy\" class=\"alignnone wp-image-3756559 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/barbell-romanian-deadlift.gif\" alt=\"Coach Staci showing the Romanian deadlift\" width=\"473\" height=\"266\" \/><\/p>\n<p><span style=\"font-weight: 400;\"><span style=\"text-decoration: underline;\">Here are step-by-step instructions on how to perform the Romanian deadlift<\/span>:<\/span><\/p>\n<p>\n<iframe loading=\"lazy\" title=\"How to Perform the Romanian Deadlift\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/cT2GYCbaZxk?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/p>\n<p><b>Muscles trained with the Romanian deadlift:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Hamstrings<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Glutes<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Erectors (Spinal muscle)<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Rhomboid (Back muscles)<\/span><\/li>\n<\/ul>\n<h3><b>9) <a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-the-overhead-press\/\" target=\"_blank\" rel=\"noopener noreferrer\">The Barbell Overhead Press<\/a><\/b><\/h3>\n<p><span style=\"font-weight: 400;\">This exercise is simple: press a barbell above your head.\u00a0<\/span><\/p>\n<p><img loading=\"lazy\" class=\"alignnone wp-image-3651600 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/barbell-overhead-press.gif\" alt=\"Staci performing the overhead press.\" width=\"476\" height=\"268\" \/><\/p>\n<p><b>Muscles trained with the overhead press:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Pectoral\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Triceps<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Deltoids<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Rhomboid (Back muscles)<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Abs<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">All the muscles in your chest, shoulders, and arms are engaged in order for you to lift the weight over your head. As a bonus, you need to really flex and brace your core, which gets those muscles working too.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><span style=\"text-decoration: underline;\">Here are step-by-step instructions on how to perform the overhead press<\/span>:<\/span><\/p>\n<p>\n<iframe loading=\"lazy\" title=\"How to Perform the Overhead Press\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/n6Rey8NJm_w?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/p>\n<h3><b>10) <a href=\"https:\/\/www.nerdfitness.com\/blog\/what-do-you-bench-strength-training-101-the-bench-press\/\" target=\"_blank\" rel=\"noopener noreferrer\">The Barbell Bench Press<\/a><\/b><\/h3>\n<p><span style=\"font-weight: 400;\">To do a bench press, just lie on a bench and lower a barbell until it almost touches your chest. Pause, and then press it back up towards the sky.\u00a0<\/span><\/p>\n<p><img loading=\"lazy\" class=\"alignnone wp-image-3643294 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/barbell-press.gif\" alt=\"As Staci shows here, keep your arms vertical (as much as you can).\" width=\"474\" height=\"267\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Repeat! And get strong.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><span style=\"text-decoration: underline;\">Here are step-by-step instructions on how to perform the bench press<\/span>:<\/span><\/p>\n<p>\n<iframe loading=\"lazy\" title=\"How to Perform the Bench Press\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/UoG0yRCEYpw?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/p>\n<p><b>Muscles trained with the benchpress:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Pectoral\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Triceps<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Deltoids<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Rhomboid (Back muscles)<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Abs<\/span><\/li>\n<li style=\"font-weight: 400;\"><i><span style=\"font-weight: 400;\">Pretty much every muscle in your upper-body<\/span><\/i><\/li>\n<\/ul>\n<h3><b>11) <a href=\"https:\/\/www.nerdfitness.com\/blog\/the-bent-over-row-the-ultimate-guide-for-dumbbell-and-barbell-row-training\/\" target=\"_blank\" rel=\"noopener noreferrer\">The Barbell Bent-Over Row<\/a><\/b><\/h3>\n<p><span style=\"font-weight: 400;\">To do a bent-over row, bend your torso over and hoist a barbell up.<\/span><\/p>\n<p><img loading=\"lazy\" class=\"alignnone wp-image-3677410 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/12\/staci-barbell-row.gif\" alt=\"If you&#039;ve been following along at home, it&#039;s now time for performing the row with a barbell!\" width=\"473\" height=\"266\" \/><\/p>\n<p><b>Muscles trained with the bent-over row:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">All of your back muscles (Latissimus dorsi, rhomboids, trapezius)<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Biceps<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Forearm muscles (dorsal, ventral)<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Your grip<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\"><span style=\"text-decoration: underline;\">Here are step-by-step instructions on how to perform the bent-over row<\/span>:<\/span><\/p>\n<p>\n<iframe loading=\"lazy\" title=\"How to Perform the Bent-Over Barbell Row\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/6m5M7k7nOGk?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/p>\n<h3><b>12) <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-do-a-lunge\/\" target=\"_blank\" rel=\"noopener\">The Barbell Lunge<\/a><\/b><\/h3>\n<p>To do a weighted lunge, have the bar across your upper back and step out with your right leg. Lower your hips until your back leg\u2019s knee almost touches the ground. Explode up and back by pushing off with your front leg. Repeat on your other side.<br \/>\n<b><\/b><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3842232\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/12\/barbell-lunge.gif\" alt=\"A gif of Coach Staci performing a lunge with a barbell.\" width=\"480\" height=\"260\" \/><\/p>\n<p><b>Muscles trained with the barbell lunge:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\">Quads<\/li>\n<li>Glutes<\/li>\n<li>Hamstrings<\/li>\n<li>Your core (as you stabilize yourself and the weight)<\/li>\n<\/ul>\n<p><em><strong>Note:<\/strong> The above might be tough if gyms are closed around you. If that&#8217;s so, here&#8217;s <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-build-a-home-gym-the-ultimate-guide-for-garage-gym-ideas\/\" target=\"_blank\" rel=\"noopener\">how to build a gym at home<\/a> (using household equipment). <\/em><\/p>\n<h2><b>Start Performing the Best Compound Exercises (Next Steps)<\/b><\/h2>\n<p><img loading=\"lazy\" class=\"wp-image-3651615 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/12\/overhead-press-dusk-scaled.jpg\" alt=\"A woman pressing as against a beautiful sky.\" width=\"807\" height=\"538\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/12\/overhead-press-dusk-scaled.jpg 5760w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/12\/overhead-press-dusk-300x200-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/12\/overhead-press-dusk-768x512-1.jpg 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/12\/overhead-press-dusk-713x475-1.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/12\/overhead-press-dusk-600x400-1.jpg 600w\" sizes=\"(max-width: 807px) 100vw, 807px\" \/><\/p>\n<p><b>Your mission, should you choose to accept it:<\/b><span style=\"font-weight: 400;\"> commit to trying ONE of these compound movements in the next week. Use <a href=\"https:\/\/www.nerdfitness.com\/blog\/the-20-second-challenge\/\" target=\"_blank\" rel=\"noopener noreferrer\">20 seconds of courage<\/a>, recruit a friend who has lifted or trained before, and try your best.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">We all start somewhere!\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Speaking of starting out\u2026<\/span><\/p>\n<p><b>Have you yet to do ANY of these compound exercises?<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Always start out with bodyweight moves and make sure your form is correct!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If it\u2019s a barbell movement, use a broomstick (or PVC Pipe).\u00a0<\/span><\/p>\n<p>You can pretend you&#8217;re Harry Potter after:<\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3964406\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/12\/harry-potter-broomstick.gif\" alt=\"Harry Potter on a broomstick\" width=\"594\" height=\"177\" \/><\/p>\n<p><span style=\"font-weight: 400;\">When it comes to movements like <a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-how-to-squat-properly\/\" target=\"_blank\" rel=\"noopener noreferrer\">squats<\/a>, <a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-the-deadlift\/\" target=\"_blank\" rel=\"noopener noreferrer\">deadlifts<\/a>, <a href=\"https:\/\/www.nerdfitness.com\/blog\/do-a-pull-up\/\" target=\"_blank\" rel=\"noopener noreferrer\">pull-ups<\/a>, <a href=\"https:\/\/www.nerdfitness.com\/blog\/what-do-you-bench-strength-training-101-the-bench-press\/\" target=\"_blank\" rel=\"noopener noreferrer\">bench press<\/a>, etc. \u2013 your form is crucial.\u00a0 Develop good habits with lighter weight and you will save yourself months of frustration later and will protect you from injury.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019re struggling with certain elements of a movement, don\u2019t get frustrated! Just understand that you\u2019ll have areas in which you can improve.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">When I started, I really liked practicing all of the movements at home because I could watch a video online at the same time as I was watching myself do it in a mirror.<\/span><\/i><\/p>\n<p><span style=\"font-weight: 400;\">Film yourself and compare it to our videos, or post it to the <a href=\"https:\/\/rebellion.nerdfitness.com\/index.php?\/forum\/149-form-check\/\" target=\"_blank\" rel=\"noopener noreferrer\">form check section of the Nerd Fitness Forums<\/a>.<\/span><\/p>\n<p><b>Still uncomfortable with the movements after that?<\/b><span style=\"font-weight: 400;\"> Look around at some local strength and conditioning gyms and see if you could hire a coach (<a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-hire-a-good-personal-trainer\/\" target=\"_blank\" rel=\"noopener noreferrer\">here\u2019s how to find a good trainer<\/a>) for one or two sessions just to go over the basic movements (or consider <a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\">working with an online coach<\/a>).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">No matter what path you take, the most important thing you can do: START NOW!<\/span><\/p>\n<p><img loading=\"lazy\" class=\"alignnone size-full wp-image-3750164 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/03\/mario-kart-start.gif\" alt=\"If you wanna win a race, you need to start it!\" width=\"500\" height=\"280\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Don\u2019t overthink it. Just pick a compound exercise and learn how to do it. We can add more exercises to your routine down the road.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Want a little help getting going? The perfect next step to start your strength training journey!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You got it.\u00a0<\/span><\/p>\n<h3>Here&#8217;s how Nerd Fitness can help you:<\/h3>\n<p><b>#1)<\/b><strong> If you want a coach in your pocket, who can do video form checks, provide feedback, and adjust your workouts based on your progress, check out our <a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\">1-on-1 Online Coaching Program<\/a>!\u00a0<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">I\u2019ve had an online coach since 2015 and it\u2019s changed my life. You can learn more by clicking on the box below:\u00a0<\/span><\/p>\n<p style=\"text-align: center;\"><span style=\"font-weight: 400;\">\t<a target=\"_blank\" href=\"\/coaching-overview-page\" rel=\"noopener\"><br \/>\n\t\t<button class=\"cta-button yellow\"><br \/>\n\t\t\tOur coaching program changes lives. Learn how!\t\t<\/button><br \/>\n\t<\/a><br \/>\n<\/span><\/p>\n<p><b>#2) If you want a daily prompt for doing compound exercises at home, check out NF Journey. <\/b>Our fun habit-building app helps you exercise more frequently, eat healthier, and level up your life (literally).<\/p>\n<p><em>Plus, you get to build an awesome superhero in the process!<\/em><\/p>\n<p>Try your free trial right here:<\/p>\n<p style=\"text-align: center;\">\n<div class=\"nf-in-post-signup-leadin\"><\/div>\n<div class=\"nf-in-post-signup\" style=\"background: none; border: none;\">\n\t\t\t\t<a target=\"_blank\" href=\"https:\/\/click.nerdfitness.com\/8BxQ\/a0e2674e\" rel=\"noopener\"><br \/>\n\t\t\t\t\t<img class=\"desktop-show mobile-hide\" style=\"margin-left:auto; margin-right: auto;\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/NF_Journey_BodyweightWorkout_Desktop_V1A.jpg\" \/><br \/>\n\t\t\t\t\t<img class=\"desktop-hide mobile-show\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/NF_Journey_BodyweightWorkout_Mobile_v1A.jpg\" \/><br \/>\n\t\t\t\t<\/a>\n\t\t\t<\/div>\n<p><b>#3) Join the Rebellion!<\/b><span style=\"font-weight: 400;\"> We need good people like you in our community, the Nerd Fitness Rebellion.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Sign-up below and receive our free guide <\/span><b><i>Strength Training 101: Everything You Need to Know<\/i><\/b><span style=\"font-weight: 400;\">. It includes step-by-step instructions for the <\/span><b>Best Compound Exercises <\/b><span style=\"font-weight: 400;\">covered in today\u2019s guide.\u00a0<\/span><\/p>\n<p style=\"text-align: center;\"><span style=\"font-weight: 400;\"><\/p>\n<div class=\"nf-in-post-signup-leadin\"><\/div>\n<div class=\"nf-in-post-signup one-column split yellow-cta strength-101 shortcode-form-13 \">\n<div class=\"nf-signup-intro\">\n<div><span style=\"font-weight:700\"><span class=\"pre\">Download our comprehensive guide<\/span> <span class=\"extra\">STRENGTH TRAINING 101!<\/span><\/span><\/div>\n<div class=\"nf-signup-benefit\">\n<ul>\n<li>Everything you need to know about getting strong.<\/li>\n<li>Workout routines for bodyweight AND weight training.<\/li>\n<li>How to find the right gym and train properly in one.<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<div class=\"nf-signup-form\"><img class=\"asset-image\" src=\"&gt;\" \/><\/p>\n<form accept-charset=\"UTF-8\" action=\"https:\/\/app.convertkit.com\/forms\/3351751\/subscriptions\" data-sv-form=\"3351751\" data-uid=\"7a45ac8ba2\" data-version=\"5\" class=\"infusion-form\" data-options=\"{&quot;settings&quot;:{&quot;after_subscribe&quot;:{&quot;action&quot;:&quot;redirect&quot;,&quot;success_message&quot;:&quot;Success! Now check your email to confirm your subscription.&quot;,&quot;redirect_url&quot;:&quot;https:\/\/www.nerdfitness.com\/one-last-step\/&quot;},&quot;analytics&quot;:{&quot;google&quot;:null,&quot;fathom&quot;:null,&quot;facebook&quot;:null,&quot;segment&quot;:null,&quot;pinterest&quot;:null,&quot;sparkloop&quot;:null,&quot;googletagmanager&quot;:null},&quot;modal&quot;:{&quot;trigger&quot;:&quot;timer&quot;,&quot;scroll_percentage&quot;:null,&quot;timer&quot;:5,&quot;devices&quot;:&quot;all&quot;,&quot;show_once_every&quot;:15},&quot;powered_by&quot;:{&quot;show&quot;:false,&quot;url&quot;:&quot;https:\/\/convertkit.com\/features\/forms?utm_campaign=poweredby&amp;utm_content=form&amp;utm_medium=referral&amp;utm_source=dynamic&quot;},&quot;recaptcha&quot;:{&quot;enabled&quot;:false},&quot;return_visitor&quot;:{&quot;action&quot;:&quot;show&quot;,&quot;custom_content&quot;:&quot;&quot;},&quot;slide_in&quot;:{&quot;display_in&quot;:&quot;bottom_right&quot;,&quot;trigger&quot;:&quot;timer&quot;,&quot;scroll_percentage&quot;:null,&quot;timer&quot;:5,&quot;devices&quot;:&quot;all&quot;,&quot;show_once_every&quot;:15},&quot;sticky_bar&quot;:{&quot;display_in&quot;:&quot;top&quot;,&quot;trigger&quot;:&quot;timer&quot;,&quot;scroll_percentage&quot;:null,&quot;timer&quot;:5,&quot;devices&quot;:&quot;all&quot;,&quot;show_once_every&quot;:15}},&quot;version&quot;:&quot;5&quot;}\" method=\"POST\" id=\"inf_form_12c97c001a652ac813119a536e4fb4a4\"><input name=\"inf_form_xid\" type=\"hidden\" value=\"12c97c001a652ac813119a536e4fb4a4\" \/><input name=\"inf_form_name\" type=\"hidden\" value=\"Plugin Signup\" \/><input name=\"infusionsoft_version\" type=\"hidden\" value=\"1.68.0.144\" \/><input class=\"infusion-field-input-container\" id=\"inf_field_Email\" name=\"email_address\" type=\"email\" required placeholder=\"Your Email\" \/><input name=\"null\" type=\"hidden\" value=\"null\" \/><input style=\"display:none;\" class=\"infusion-field-input-container\" id=\"inf_custom_SiteSignupURL\" name=\"inf_custom_SiteSignupURL\" type=\"text\" value=\"http:\/\/www.nerdfitness.com\/blog\/feed\/\" \/><input style=\"display:none;\" class=\"infusion-field-input-container\" id=\"inf_custom_SignupPostID\" name=\"inf_custom_SignupPostID\" type=\"text\" value=\"3775156\" \/>\t<input name=\"inf_custom_CoachingOriginURL\" type=\"hidden\" value=\"https:\/\/www.nerdfitness.com\/blog\/feed\/\" \/><br \/>\n\t<input name=\"inf_custom_CoachingOriginLandingPage\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_IPAddress\" type=\"hidden\" value=\"141.95.47.215\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastMedium\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastCampaign\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastSource\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastTerm\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastContent\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CoachingOptinFormFilledDate\" type=\"hidden\" value=\"2022-12-02 02:30:14\" \/><br \/>\n\t<input name=\"inf_custom_infcustomcoachvariation\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_FacebookBrowserId\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_FacebookClickId\" type=\"hidden\" value=\"\" \/><\/p>\n<div class=\"infusion-submit\">\t<input class=\"opt-in-submit button infusion-recaptcha\" id=\"recaptcha_12c97c001a652ac813119a536e4fb4a4\" type=\"submit\" value=\" Get it now\" \/><\/div>\n<\/form>\n<\/div>\n<\/div>\n<div class=\"clearme\"><\/div>\n<p><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Alright, enough from me. Your turn:<\/span><\/p>\n<p style=\"padding-left: 40px;\"><i><span style=\"font-weight: 400;\">Do you agree with my list of best compound exercises?<\/span><\/i><\/p>\n<p style=\"padding-left: 40px;\"><i><span style=\"font-weight: 400;\">Am I missing any?<\/span><\/i><\/p>\n<p style=\"padding-left: 40px;\"><i><span style=\"font-weight: 400;\">Any tips or tricks for a newbie just getting started?<\/span><\/i><\/p>\n<p><span style=\"font-weight: 400;\">Let me know in the comments!<\/span><\/p>\n<p><b>-Steve<\/b><\/p>\n<p><b>PS: <\/b><span style=\"font-weight: 400;\">Make sure you check out the rest of our <\/span><a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101\/\" target=\"_blank\" rel=\"noopener noreferrer\"><b>Strength Training 101<\/b><\/a><span style=\"font-weight: 400;\"> series:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-where-do-i-start\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">5 Best Strength Training Workout Routines For Beginners<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-how-much-weight-should-i-be-lifting\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">How Much Weight Should I Be Lifting?<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-finding-the-right-gym\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">Finding the Right Gym<\/span><\/a><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">###<\/span><\/p>\n<p><span style=\"font-weight: 400;\">GIF Source: <a href=\"https:\/\/gfycat.com\/pastpartialechidna\" target=\"_blank\" rel=\"noopener noreferrer\">Weighted Dips<\/a>, <a href=\"https:\/\/gfycat.com\/gifs\/search\/biceps+curl\" target=\"_blank\" rel=\"noopener noreferrer\">Biceps Curl<\/a>, <a href=\"https:\/\/giphy.com\/gifs\/snl-saturday-night-live-will-ferrell-harry-caray-l0HlK3OJ5ussvrI76\" target=\"_blank\" rel=\"noopener noreferrer\">Will Ferrell<\/a>,<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Photo Source: lightfieldstudios \u00a9 123RF.com, <a href=\"https:\/\/flickr.com\/photos\/mosabuam\/26312818354\/in\/photostream\/\" target=\"_blank\" rel=\"noopener noreferrer\">Workout<\/a>, <a href=\"https:\/\/wallpapersafari.com\/w\/Sjgdw4\" target=\"_blank\" rel=\"noopener noreferrer\">LEGO bench press<\/a>,\u00a0 <a href=\"https:\/\/www.okinawa.marines.mil\/Photos\/igphoto\/2001823616\/\" target=\"_blank\" rel=\"noopener noreferrer\">Lance Cpl. Tayler P. Schwamb<\/a>, <a href=\"https:\/\/www.flickr.com\/photos\/43322231@N07\/4652185729\" target=\"_blank\" rel=\"noopener noreferrer\">101, 102, 103<\/a><\/span><\/p>\n<div id=\"footnote-list\" style=\"display:none;\"><span id=\"fn-heading\">Footnotes<\/span> &nbsp;&nbsp;&nbsp;( returns to text)<\/p>\n<ol>\n<li id=\"footnote-1\" class=\"fn-text\">My favorite time.<a href=\"#refmark-1\"><\/a><\/li>\n<\/ol>\n<\/div>\n<p>The post <a href=\"https:\/\/www.nerdfitness.com\/blog\/the-12-best-compound-exercises-for-beginners-how-to-train-efficiently\/\">The 12 Best Compound Exercises for Beginners (How to Train Efficiently)<\/a> first appeared on <a href=\"https:\/\/www.nerdfitness.com\">Nerd Fitness<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>It\u2019s time to discover the best compound exercises for beginners! Compound exercises are the most \u201cbang for your buck\u201d when it comes to working out, so I\u2019m super excited you want to learn more about them! In our 1-on-1 Online Coach Program, we prioritize compound exercises when building workout routines for our clients. We\u2019ll explain [\u2026]<br \/>\nThe post The 12 Best Compound Exercises for Beginners (How to Train Efficiently) first appeared on Nerd Fitness.<\/p>\n","protected":false},"author":1,"featured_media":8925,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":""},"categories":[20,1,21,22,19],"tags":[],"_links":{"self":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/8923"}],"collection":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/comments?post=8923"}],"version-history":[{"count":3,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/8923\/revisions"}],"predecessor-version":[{"id":8955,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/8923\/revisions\/8955"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/media\/8925"}],"wp:attachment":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/media?parent=8923"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/categories?post=8923"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/tags?post=8923"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}