5 Compound Exercises That Transform Your Body Composition

Weight loss isn’t just about the number on the scale — it’s about body composition (muscle vs. fat). Compound lifts change both at once.

Why They Work

• Build lean muscle → boosts metabolism.

• Burn tons of calories → reduces fat.

• Teach proper movement patterns → prevent injury.

The 5 Big Movers

1. Squats

2. Deadlifts

3. Bench Press

4. Overhead Press

5. Pull-Ups/Rows

   
   

Each one trains multiple muscle groups, demanding more energy and creating lasting body composition change.

➡️ Related: How to Eat Carbs and Still Lose Fat

Programming for Fat Loss

• Frequency: 3–4x per week

• Reps: 8–12 for fat burn, 4–6 for strength

• Rest: 60–90 sec

• Finisher: bodyweight circuit

Final Thoughts

If you want to get leaner and more defined, don’t chase the scale. Focus on compound lifts — they reshape your body from the inside out.

👉 Want your own transformation roadmap? Apply for coaching at Train Like Rob.