What are the Big 5 Compound Lifts?

Compound exercises are the cornerstone of strength training, offering unmatched efficiency by targeting multiple muscle groups in a single movement. While there are many compound exercises, the big 5 lifts stand out as the most essential for building functional strength. These five — the deadlift, bench press, squat, shoulder press, and pull-up — are known for their ability to improve coordination, boost fat loss, and develop total-body power.

The big 5 compound lifts form the foundation of any effective strength-training program, but they’re part of a much broader category of compound exercises. From rows to lunges, other compound movements also play a vital role in creating balanced muscle development and versatility. However, the big 5 exercises remain the gold standard for maximising results in both strength and performance.

Learn how these key lifts and their wider counterparts can elevate your fitness routine to the next level.

What are the Big 5 Lifts?

The big 5 lifts are the ultimate foundation for anyone serious about building strength, lean muscle mass and improving athletic performance. These compound exercises target multiple muscle groups at once, ensuring efficient training and maximising results:

1. Deadlifts 

Deadlifts are a vital part of any strength training workout, which is why they’re number one on our list. Engaging the legs, lower back, shoulders and core, deadlifts build muscle groups that are extremely useful in everyday life, making them a great workout for anyone. As one of the best total-body moves for burning fat and building muscle, you want to ensure your form is right every time for maximum benefit. 

For the perfect powerhouse deadlift, grab a bar and find yourself some floor space. Place the feet shoulder-width apart with toes pointed forward or angled out slightly for balance. Grab the bar with your hands just outside your legs, squeeze, then drive your hips forward as you lift the bar and squeeze your glutes tight. Ensure that the back stays flat throughout the movement. Lower the weight with control and repeat as necessary.

Our top tips: you can use either a double overhand grip or a mixed grip for deadlifting, but ensure you change hands regularly if using the mixed grip to avoid muscle imbalances.

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2. Bench Press

The second of the big 5 compound lifts is another staple for any great strength training workout — the bench press. As a worldwide favourite, a bench press with great form is vital to weight training.

To bench press correctly, lie flat on your back on a bench. Press your feet into the ground and keep your hips in contact with the bench throughout. Then grip the bar with your hands just wider than shoulder-width apart and lift the weight off the rack. Lower the bar with control down slowly to your chest. Then press the bar back up until your elbows are straight. Repeat as necessary. 

Our top tips: use a spotter if you can, don’t go too heavy too early, and keep your elbows pointing down towards the floor for great form!

Find Out More: Your Guide To Solid Bench Press Spotting

3. Squats

Squats can be scary to begin with but are a great addition to any strength training, even for beginners! It may take time for you to feel confident with squats and they can be difficult to master, so work on your form before piling on the weights. 

To squat perfectly every time, you should secure your shoulders underneath the bar and lift off the rack with the bar on your back, before taking two big steps back. Stand with your feet shoulder-width apart and your toes pointing out slightly and ensure to keep your torso braced throughout the exercise. Then, bend at the hips and knees, and lower as if you are sitting down until your hip crease is below your knees, before driving back up.

Our top tips: try focusing on a spot around two meters in front of you on the floor (without dropping your chin) and try to press your weight into your heels as you rise up for extra balance. 

Read More: Improve Your Squat Mobility With These Simple Squat Mobility Exercises

4. Shoulder Press

Also known as an overhead press (OHP), a shoulder press is another great compound exercise that works well for strength training. To perform a shoulder press correctly, you should start with your feet shoulder-width apart. Hold the bar no further than shoulder-width apart, and hold at shoulder height with your elbows bent. Press the bar directly overhead, squeezing your shoulder blades together. Lower to your starting position with control. Be sure not to tilt your hips forward as you do this exercise.

Our top tips: if you don’t think you’re quite ready for the overhead press, you can do a seated dumbbell shoulder press instead, using dumbbells in the same way to help you build the strength required to use a barbell.

5. Pull-Ups

Last but by no means least of the big lifts are pull-ups  — a great compound exercise that works both primary and secondary muscle groups and is excellent for building all round functional strength.

To utilise pull ups, you will first need to decide which grip to use. With three options to choose from, it might be worth doing some research around which grip will help you build the functional strength you’re aiming for. For example: a neutral grip can be good for beginners, a pronated grip can help build functional strength great for climbing and gymnastics and a supinated grip works the biceps and chest more than a pronated grip. 

Once you’ve chosen your grip, stand with your feet shoulder-width apart and grab the bar however suits. Hang freely with your arms extended, bracing your core and keeping your head straight, then pull yourself upwards by bending at the elbows but keeping them tucked into the sides of the body. Pull your body up until your chin is just higher than the bars, then lower back to the starting position with control. In this exercise you will want to breathe out at the top and breathe in at the bottom.

What Are The Benefits of Using the Big 5 Lifts?

The big 5 lifts train not only intramuscular but also intermuscular systems, which improves muscle coordination and allows you to work on numerous muscle groups at once. This means instead of working on a different muscle each day, you can get a full-body workout every time. You’ll be building functional strength by using your muscles to do big, powerful movements that cross over into everyday life.

How To Use The Big 5 Lifts

As strength building works best with lower rep counts, the most recommended workout for the big 5 lifts is a 5×5 workout. As the name suggests, this workout includes 5 sets of 5 repetitions of each of the big 5 lifts, making it super easy to remember. You should aim to do this workout 2-3 times a week, with rest days extremely important to strength building, as it gives the muscles time to repair and recover. You can add to the weights of these lifts as your strength develops.

What Are Compound Exercises?

Compound exercises are multi-joint movements that work multiple muscle groups at the same time, making them a cornerstone of strength training. Unlike isolation exercises, which focus on a single muscle, compound exercises engage a combination of major and supporting muscles, making them highly effective for building muscle mass and promoting overall muscle growth.

These exercises are versatile, targeting both the upper body and lower body, as well as activating core muscles for stability. For example, a deadlift not only strengthens your legs and back but also works your core, shoulders, and grip strength. Similarly, pull-ups engage the back, arms, and shoulders in one powerful movement.

Incorporating compound exercises like the big 5 compound lifts into your routine ensures you’re working multiple major muscle groups efficiently, helping you build strength, improve coordination, and achieve balanced development across your entire body.

Related Reading: What Are Compound Exercises? + 5 Examples

Are Compound Exercises and The Big 5 Lifts Different?

While all big 5 lifts are compound exercises, not all compound exercises are part of the big 5. Compound exercises are any movements that work multiple muscle groups across one or more joints, engaging both the upper and lower body. They are designed to target more than one muscle group at a time, making them highly efficient for strength training.

The big 5 lifts — deadlift, bench press, squat, shoulder press, and pull-up — are widely considered the best compound exercises because they are proven to maximise muscle growth, build strength, and improve functional fitness. These lifts are considered foundational, offering the most comprehensive benefits for both upper body exercises and lower body exercises.

While there are many other effective compound movements, such as rows and lunges, the big 5 lifts specifically focus on the largest muscle groups in the body, making them crucial for those looking to build total-body strength and muscle mass.

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FAQs About the Big 5 Lifts

How often should I do the Big 5 lifts?

To see optimal results, aim to perform the big 5 lifts 2-3 times a week. This frequency allows you to build strength while providing enough recovery time for muscle repair. Be sure to incorporate rest days to prevent overtraining and promote muscle growth.

Can I build muscle with just the Big 5 lifts?

Yes, the big 5 lifts are highly effective for building muscle, as they target multiple muscle groups and allow for heavy, progressive loading. While you can see significant muscle growth with just these lifts, incorporating accessory exercises and varying your routine can further enhance your results.

Are the Big 5 lifts suitable for beginners?

The big 5 lifts can be challenging for beginners, but with proper form and technique, they are accessible to anyone. Start with lighter weights, focus on mastering your form, and gradually increase the load as your strength improves. If you’re new to strength training, consider working with a coach or trainer to ensure you’re performing the lifts safely.