What are Compound Movements and Why Do We Do Them?
In the LIFTED Strength Lab, our foundation is built on the big five compound lifts: the squat, front squat, deadlift, strict press, and bench press. These movements aren’t just exercises—they're essential tools for developing real-life strength and stability. Because they engage multiple muscle groups and joints at once, compound lifts offer unmatched efficiency in training. The squat and front squat, for example, both target the lower body, but the front squat places greater demand on the core and posture due to the upright torso position. The deadlift is a full-body powerhouse, building grip strength, hip drive, and posterior chain development. Meanwhile, the strict press and bench press round out the system by developing upper body power, with the strict press emphasizing core stability and shoulder health due to the standing position.
We prioritize these movements because they don’t just make you stronger—they help you move better, live longer, and stay independent as you age. Training with compound lifts improves bone density, joint integrity, and muscular coordination—all crucial for preventing injuries and maintaining mobility over time. They teach the body to work as a system, reinforcing balance, posture, and efficient movement patterns. Whether you're an athlete, a weekend warrior, or someone just looking to stay active and pain-free, these lifts are the cornerstone of sustainable, long-term fitness. At LIFTED, we don’t chase trends—we focus on timeless strength strategies that build a body for life.
