Should You Focus on Compound or Isolation Exercises? Here’s What I Recommend 👩🏻‍🏫 – SHAF Coaching Newsletter

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Happy Humpday – Let’s dive into something that often confuses even experienced gym-goers: compound vs. isolation exercises. You’ve probably heard both terms before, but knowing how to use them effectively can really take your training to the next level.

I’ve had countless clients ask me, “Should I be doing more full-body movements, or should I focus on individual muscles like my biceps or glutes?” The answer isn’t black and white — both types of exercises have their purpose, and understanding their strengths and limitations helps you train smarter, not just harder.

💪 What Are Compound Exercises?

Compound exercises are movements that involve multiple joints and muscle groups working together. Think of exercises like squats, deadlifts, pull-ups, or the bench press — they don’t just hit one muscle; they challenge your whole body. For example, when you squat, you’re not only training your quads but also your glutes, hamstrings, core, and even your lower back. It’s a coordinated effort.

These types of exercises are incredibly efficient. They allow you to move more weight, build overall strength, and train your body in a way that mimics real-life movements. Because they activate so many muscles at once, they also burn more calories and have a big impact on your metabolism.

But there’s a trade-off. Compound exercises are more demanding. They require proper technique, coordination, and more recovery time. Done poorly or with too much weight, they can increase the risk of injury. That’s why it’s so important to learn the right form and progress gradually.

🔎 What Are Isolation Exercises?

In contrast, isolation exercises are movements that target just one muscle group at a time. A classic example is the bicep curl — it focuses almost entirely on your biceps, without involving much else. Other examples include leg curls, tricep pushdowns, or lateral raises.

Isolation exercises are great when you want to focus on a specific area — whether it’s to build up a weaker muscle, improve muscle symmetry, or work around an injury. Because they’re less taxing on your nervous system and joints, they’re easier to recover from and allow for more focused training.

That said, they don’t offer the same overall strength-building potential as compound lifts. You won’t burn as many calories, and it would take much longer to train your full body if you relied on isolation work alone.

🤔 So, Which Should You Prioritize?

In most cases, I recommend using compound movements as the foundation of your workout. These exercises give you the most benefits out of your time, especially if your goal is to get stronger, build muscle, or lose fat efficiently.

Isolation work comes in as the support team. Once you’ve hit your main lifts, you can use isolation exercises to target specific muscles, improve definition, or bring up areas that feel underdeveloped. In general, isolation movements are being used to increase volume on a specific muscle group.

In short: compound movements build the house. Isolation work decorates the rooms.

🧠 Final Thoughts

There’s no need to choose one over the other — it’s about using both tools wisely. Compound exercises are powerful and efficient. Isolation exercises are precise and purposeful. Together, they can help you create a well-rounded, effective training program.

If you’re not sure how to structure your workouts or feel like you’re missing something in your current routine, just schedule a free consultation belowl — I’m happy to help.
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Stay consistent, stay curious 👩🏻‍🏫

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Happy Lift,

Janika

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