Question 1

Do compound movements burn belly fat?

Accepted Answer

Compound movements don’t target belly fat (no exercise does), but they contribute to calorie burn and can help with overall fat loss. As you continue engaging in compound exercises and reduce your overall body fat percentage (14), you’ll eventually see a reduction in belly fat.

Question 2

Which compound movement burns the most calories?

Accepted Answer

Compound exercises that are known to burn a significant amount of calories include the deadlift, squat, and rowing movements. These exercises require the use of multiple muscle groups and are typically performed with heavy weights, which makes them effective calorie-burning compounds.

Exactly how many calories you burn during these exercises will depend on a variety of factors such as intensity and duration.

Question 3

What are the negatives of compound exercises?

Accepted Answer

The negatives of compound exercises are:

They may neglect certain muscle groups if you don’t incorporate enough variety in your routines. However, this is true of any type of exercise.
Learning and maintaining proper form and technique is often more complex than for isolation exercises due to the inclusion of multiple moving joints in conjunction with one another.
Some individuals may find compounds to be too physically demanding and prefer isolation exercises.

Question 4

What happens if you only do compound exercises?

Accepted Answer

Compound exercises are the most effective variation of strength training exercises for developing overall strength and functional fitness (10). Realistically, you can exclusively perform a variety of compound exercises in your strength training routine and achieve terrific results. Many people like to incorporate some isolation exercises to focus on specific muscle groups that require a little extra attention, rehab from an injury, or simply because they can be fun and less physically demanding. If you incorporate isolation exercises into your routine, they should typically be performed after you have completed your compound exercises.

The mix of compound vs isolation exercises you use in your routine should depend on your individual goals.

Question 5

How many times a week should I do compound exercises?

Accepted Answer

According to the American College of Sports Medicine, individuals should aim for at least two to three days a week of strength training, including compound exercises (11). However, the frequency and intensity of your compound exercises will depend on your fitness goals and current level of fitness.

Beginners may start with one or two sessions a week, while experienced lifters can aim for three to four sessions. It’s important to remember to allow your muscles adequate rest and recovery between workouts (17).

Tag - Strength Training for Weight Loss