Knowing the difference between compound and isolation exercises is essential for building a high-quality training program. If you are aiming to increase strength and muscle mass, now is the time.
What is the difference between compound and isolation exercises?
The key difference between compound and isolation exercises is the number of joints involved in the movement, and therefore the number of muscle groups engaged.
An exercise that involves multiple joints is considered a compound exercise, while an exercise that involves a single joint is classified as an isolation exercise.
Compound exercises
A compound exercise engages multiple muscle groups across more than one joint.
An example of a compound exercise is the deadlift, which recruits several muscle groups to perform the movement.
The importance of compound exercises in a training program
Compound exercises help develop strength, mobility, and stability across a wide range of movements. Developing these factors can also help reduce the risk of injury.
For example:
Learning how to perform a deadlift gives you the form and strength needed to safely lift heavy objects from the ground in daily life.
Some benefits of compound exercises include:
- Increased strength
- Muscle growth
- Improved coordination, flexibility, and mobility
- Higher calorie burn
Compound exercises in your training program
Since compound movements engage more muscle groups and require more energy, they are usually placed at the beginning of a workout. Beginners can include one or two compound exercises, while advanced athletes may include two or three.
Some compound exercises
The best compound exercises depend on your goals, but the following three are among the most fundamental:
- Deadlift
- Bench press
- Squat
A downside of compound exercises
If your goal is to develop a specific muscle group, compound exercises alone are not enough. The body is smart—when one muscle group becomes fatigued, secondary muscles try to compensate.
Isolation exercises
Isolation exercises are designed to “isolate” a specific muscle and can be used for several purposes, such as correcting muscle imbalances or accelerating hypertrophy in a targeted muscle group.
An example of an isolation exercise is the hamstring curl, where the only moving joint is the knee and the primary muscle involved is the hamstring.
Isolation exercises are excellent for targeting specific muscle groups, and some of their benefits include:
- Muscle hypertrophy
- Effective targeting of specific muscle groups
- Improving muscle imbalances
Isolating a muscle group can help achieve hypertrophy in that target muscle, potentially leading to increased strength and size.
However, it is generally better to perform some compound exercises first before moving on to isolation work.
Some isolation exercises
The best isolation exercises also depend on your goals, but here are some common and popular examples:
- Hamstring curl
- Lateral shoulder raise
- Bicep curl
- Seated leg extension
Downsides of isolation exercises
In these movements, you only engage one muscle group and typically use lighter weights. This may reduce their overall impact on full-body strength development.
Let’s summarize!
Both compound and isolation exercises are important and are included in most training programs from beginner to advanced levels. Depending on personal goals and the advantages and disadvantages of each, individuals can decide which to prioritize.
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