Top Compound Exercises That Maximize Time and Build Strength Fast

Max Strength, Minimal Time: Why Compound Exercises Work So Well

If your workouts feel rushed—or skipped altogether—compound exercises can be a game-changer for strength.

These are movements that work multiple muscle groups at the same time. Instead of isolating one muscle (like a bicep curl), compound exercises recruit your legs, core, arms, and more—often all in one move.

And that’s exactly why they’re so effective for building strength fast. You get more results in less time.

A 2017 study in the Journal of Strength and Conditioning Research found that multi-joint (compound) exercises elicit greater hormonal responses and strength gains compared to single-joint movements—especially for beginners.

If you’re short on time but still want to feel stronger, this is your go-to strategy.

Want the full blueprint for fast, effective workouts? Check out A Quick Strength Workout: How to Build Real Fitness in Less Time—your go-to guide for smarter routines that actually fit into your schedule.

Disclaimer: This blog is designed to provide helpful tips but isn’t personalized medical advice. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider before starting a new exercise program or making changes to your health routine. For full details, see our Disclaimer & Terms of Use.

What Are Compound Exercises?

Compound exercises are movements that engage multiple muscle groups and involve more than one joint working at a time. These types of exercises mimic real-life movement patterns and help build strength, coordination, and functional fitness all at once.

Unlike isolation exercises—which focus on just one muscle group at a time—compound moves deliver more results in less time by tapping into several major muscle groups simultaneously. That makes them especially effective for short, strength-focused workouts.

Some common and beginner-friendly examples:

• Squats – Work your hips, knees, core, glutes, and quads with one movement

• Push-Ups – Build strength in the chest, shoulders, triceps, and core

• Lunges – Challenge your glutes, quads, hamstrings, and balance

• Plank Rows (Renegade Rows) – Target your back, arms, core, and shoulder stability

These moves aren’t just about muscle—they build better movement, too. Because you’re training the body to work as a unit, compound exercises also improve coordination, stability, and efficiency over time.

In short, compound movements give you more strength-building power in less time, which is why they’re the foundation of any smart, time-efficient workout plan.

Just getting started? These beginner-friendly strength training exercises pair perfectly with compound movements.

Why Compound Exercises for Strength are Perfect for Quick Workouts

You don’t need an hour to get a full-body workout. You need the right movements, performed well.

Here’s why compound exercises are ideal for quick strength routines:

• Time-efficient: One move hits multiple muscles. You do more in less time.

• Boosts metabolism: More muscles working = more calories burned post-workout.

• Builds real-life strength: These mimic everyday movement patterns like standing, lifting, reaching, or climbing stairs.

• Improves coordination and balance: Your core and stabilizers are constantly engaged.

According to ACE (American Council on Exercise), compound training improves functional strength and core activation more efficiently than isolation training, especially in beginners.

The Best Compound Exercises for Strength (No Equipment Needed)

You don’t need weights to get stronger with compound moves. Bodyweight workouts still count—and they’re highly effective when done right.

Here are top picks that work for beginners and can be progressed over time:

1. Bodyweight Squats

• Targets: glutes, quads, hamstrings, core

• Bonus: Improves hip mobility and balance

• Try: 2–3 sets of 10–15 reps

2. Incline or Wall Push-Ups

• Targets: chest, triceps, shoulders, core

• Bonus: Scalable to all levels

• Try: 2–3 sets of 8–12 reps

3. Reverse Lunges

• Targets: glutes, quads, hamstrings

• Bonus: Helps correct strength imbalances

• Try: 8–10 reps per leg

4. Plank Shoulder Taps

• Targets: core, shoulders, stability muscles

• Bonus: Works balance and coordination

• Try: 20–30 seconds

5. Glute Bridge Walk-Outs

• Targets: glutes, hamstrings, core

• Bonus: Builds posterior chain strength without standing

• Try: 10–12 reps

These exercises are staples inside my free 7-Day Kickstart and my 60-Day Fitness Plan—because they deliver visible strength improvements quickly. Explore my programs here.

How to Use These in a Weekly Routine

You don’t have to do them all at once. Here’s how to plug them into your week:

Option 1: Full-Body Circuits (3x/Week)

• Pick 4–5 exercises

• Do each for 30–40 seconds

• Rest 20 seconds between

• Repeat the circuit 2–3 times

Option 2: Split Sessions (10 minutes/day)

• Day 1: Lower body focus (squats, lunges, glute bridges)

• Day 2: Upper body + core (push-ups, planks, shoulder taps)

• Day 3: Total body circuit

Consistency is key—not perfection. These short sessions add up quickly.

Want to see compound movements in action? Try this quick strength workout you can do right at home.

What to Expect If You're Just Getting Started

Strength gains from compound exercises build faster than most expect—especially when you’re new or getting back into movement.

Research from Sports Health notes that beginners can gain noticeable strength from bodyweight exercises within 3–4 weeks when performed consistently.

You’ll likely notice:

• Better posture

• More control when moving or lifting

• A firmer, more toned feel in your muscles

• More confidence to show up again tomorrow

Ready to put these moves into action with a complete plan? Head over to my full guide: A Quick Strength Workout: How to Build Real Fitness in Less Time. It’s packed with time-saving strategies and effective routines using these exact exercises—no gym needed.

FAQ: Compound Exercises for Strength

Q: Are compound exercises safe for beginners?

Yes. Start with bodyweight-only versions and build up gradually. Focus on form first, not speed or reps.

Q: How many days per week should I do them?

2–4 days per week is a great starting point. Your body needs recovery too—that’s when strength builds.

Q: Do I need equipment to make progress?

Not at all. Many compound movements use just your body weight and still build real strength.

You Don’t Need More Time—You Need a Smarter Plan

Compound exercises make strength training doable and effective. If long workouts feel unrealistic, this is your path forward.

The best part? It’s not about doing more. It’s about doing what works—consistently.

Want a simple, done-for-you plan that puts compound exercises into action?

Join my 7-Day Kickstart — It’s free, beginner-friendly, and designed to build strength in just 10–15 minutes a day.

You’ll use movements just like these compound exercises we talked about, paired with coaching tips to keep you consistent—no guessing or apps required.