Compound Exercises vs Isolation Exercises: Meaning, Benefits, Disadvantages & Which is Better

If you work out, you may have heard the words ‘compound’ and ‘isolation’ being thrown casually around the gym floor or on social media, but what are they?

Compound exercises and isolation exercises are two basic forms of strength training, both covering different aspects of exercises. As the names suggest, compound exercises target multiple muscle groups at once, whereas isolation exercises focus on a single muscle. Exercises like squats and deadlifts come under compound exercises, and exercises like leg extension and lateral raises are isolation exercises.

While some either put isolation or compound on top, it’s important to understand that they’re both important and for a well-rounded fitness routine, you would need to include both in your regimen. However, we still must understand the compound exercises vs isolation exercises differences to know how we can use both and increase our performance to maximise the results.

In this blog, we will look at the differences between these compound exercises and isolation exercises, as well as their advantages and disadvantages, and determine which one is better for hypertrophy. 

Table of Contents

1. Compound Exercises vs Isolation Exercises
2. Which One Should You Do: Compound Or Isolation Exercises?
3. What Are The Disadvantages Of Compound & Isolation Exercise?
4. Expert’s Advice
5. The Final Say
6. FAQs
7. References 

Compound Exercises vs Isolation Exercises 

Let us learn what these two types of exercises actually are and what they mean:

What are compound exercises?

Compound exercises are body movements that work two or more muscles or muscle groups and joints at the same time. So, basically, a compound exercise is a bigger movement that works several muscles at the same time, such as a squat, which moves the joints of the hips and knees and engages the buttocks, quads, hamstrings and muscles of the calf.

A good example of a compound exercise for the upper body that almost everyone knows about is the bench press. While the chest (pectoral muscles) is the primary muscle targetted when performing the bench press, its frontal deltoids and triceps will also work at the same time during the movement.

Advantages of compound exercises:

1. Uses more muscle groups at the same time, providing an efficient workout.
2. Burns more calories than isolation exercises.
3. Helps to improve athletic performance.
4. Most compound exercises require core activation, which strengthens your midsection while working other muscles.
5. Simulates movements and activities in the real world, which makes daily tasks easier.
6. Saves more time and shortens your training duration.
7. Improves coordination and balance.
8. Improves joint stability.
9. Provides some cardiovascular benefits.
10. They improve posture by strengthening stabiliser muscles, leading to better alignment of the spine.
11. They allow for progressive overload, making it easier to gradually increase weight for consistent improvements.

Examples of Compound Exercises:

• Squats
• Deadlifts
• Lunges
• Bench press
• Decline bench press
• Push-ups
• Barbell rows
• Pull-ups
• Dips

Learn more about the top 10 compound exercises to add to your routine.

What is an isolation exercise?

Isolation exercises target a single muscle or one muscle group while limiting the use of other muscles and joints during the movement. Isolation exercises focus on specific muscle groups, such as a bicep curl working the biceps, which helps us train and strengthen a particular area, building more resistance and definition. 

Advantages of isolation exercises:

1. Isolation exercises target specific muscles, allowing for focused development and addressing muscle imbalances.
2. Enhances muscle definition and hypertrophy in specific areas of the body.
3. Improves muscle symmetry.
4. Good for rehabilitating injuries by isolating and strengthening weak or injured muscles.
5. Focuses on a single muscle and excludes secondary muscles.
6. Ideal for building the desired physique.
7. Isolation exercises are often easier to learn and perform, making them suitable for beginners.
8. Less stress on connective tissue compared to compound movements.

Examples of isolation exercises:

• Dumbbell kickbacks
• Tricep extensions
• Barbell curls
• Lateral raise
• Chest flys
• Leg extension machine
• Hamstring curl machine
• Triceps press down 

Also Read: What Is A Target Muscle? 10 Target Muscle Exercises For Beginners & Tips For Better Results!

Which One Should You Do: Compound Or Isolation Exercises?

Is it better to do compound exercises or isolation?

Isolation exercises target just one muscle or muscle group at a time, while compound exercises work for multiple muscles or muscle groups. The choice between compound and isolation exercises depends on your fitness goals. 

If you're looking for overall strength, muscle mass, and a time-efficient workout, compound exercises should be your focus since they target multiple muscle groups at once. 

However, if you want to fine-tune specific muscles, address imbalances, or improve muscle definition, isolation exercises can be a great addition. For a balanced routine, you should combine both types of exercises to build your strength and muscle mass while also targeting specific areas for complete development.

Also Read: Try These 15 At Home Workouts To Gain Weight With Essential Considerations!

What Are The Disadvantages Of Compound & Isolation Exercise?

Nothing comes without drawbacks, and the same is true for compound exercises and isolation exercises. 

Also Read: 15 Lower Body Weight Training Exercises For Beginners With A Routine!

Can You Build Muscles With Just Compound Exercises?

Yes, you can definitely build muscle with just compound exercises. 

These exercises target multiple muscles or muscle groups at once, which allows you to lift heavier weights and stimulate more muscle fibres, which is key for muscle growth. 

Compound moves like squats, deadlifts, bench presses, and pull-ups engage large muscle groups and promote overall strength, which helps in building mass. Not only that, but they also trigger the release of growth hormones such as testosterone, which further support muscle development.

Additionally, compound exercises improve functional strength, coordination, and mobility, all of which contribute to long-term muscle growth. While isolation exercises can help target smaller muscle groups for definition and balance, compound exercises alone are often enough for overall muscle development, especially if you focus on progressive overload (gradually increasing the weight or intensity over time).

Also Read: Top 20 Effective Muscle Toning Workouts For Beginners

Expert’s Advice

Compound exercises and isolation exercises are both important and should be integrated into one’s workout routine as they both offer different advantages. When you use both, you get a well-rounded workout routine that maximises your muscle and strength growth. I recommend doing compound exercises at the beginning of your workout while saving the isolation exercises for the end of training.

Health Expert

 Lavina Chauhan

The Final Say

Compound exercises and isolation exercises are two different types of exercises in strength training. Compound exercises are those that engage two or more muscles or muscle groups at once, whereas isolation exercises focus only on one muscle. Since they both have different uses and benefits, it’s important to include them both in your training routine for a well-rounded workout. 

FAQs

1. Should you do more sets for compound or isolation?

You should typically do more sets for compound exercises since they target multiple muscle groups and require more energy. For isolation exercises, fewer sets may be enough as they focus on specific muscles and are less taxing overall.

2. Can you build muscles only with isolation exercises?

Yes, you can build muscle with isolation exercises, but it may be slower and less efficient compared to compound exercises. Isolation exercises primarily target specific muscles, so while they help with muscle definition and targeting weak areas, they don’t promote overall strength and mass as effectively as compound movements.

References 

• https://www.gymaholic.co/articles/compound-vs-isolation-exercises
• https://centr.com/blog/show/8595/compound-vs-isolation-exercises
• https://cathe.com/compound-vs-isolation-exercises-which-is-better/
• https://www.muscleandfitness.com/flexonline/training/isolation-vs-compound/
• https://www.fittr.com/article/looking-for-better-hypertrophy-compound-vs-isolation-exercise-247/
• https://www.verywellfit.com/which-is-better-compound-or-isolation-exercises-3120718
• https://www.mensxp.com/health/body-building/45176-compound-or-isolation-which-exercises-burn-more-fat-and-build-more-muscle.html
• https://www.mymed.com/health-wellness/isolation-exercises-vs-compound-exercises/what-are-the-pros-and-cons-of-compound-exercises

About ToneOp Fit 

ToneOp Fit is a platform dedicated to improving and maintaining good health through a comprehensive range of goal-oriented health plans with up to 3 Coach support. With a range of Weight Management, Medical Condition, Detox Plans, and Face Yoga Plans, the app also provides premium health trackers, recipes and health content. Get customised diet, fitness, naturopathy & yoga plans and transform yourself with ToneOp.