Does my personal training need tweaking: compound vs. isolation exercises?

There are 2 groups that an exercise can fall into, compound exercises or isolation exercises. Both types of exercises can serve a number of different purposes, and that will depend on a person’s body and what their personal fitness goals are.

A compound exercise can be summed up as any exercise that engages multiple muscle groups at once. Typically, during a compound exercise, such as a push-up, the chest is the main muscle group that bears most of the effort and energy, while the biceps, triceps, and shoulders also receive some effect from the exercise. One major muscle group typically receives most of the force, while other secondary muscles receive some work as well. Any exercise that involves pushing, pulling, squatting, and deadlifting will work multiple muscle groups at once. When a person uses a compound exercise as one of his exercises of choice, he burns many more calories than a person who only works one muscle group at a time. Just remind yourself during your workout that multiple muscle groups mean more calories burned and a higher heart rate. In general, more force and strength is required during effective compound exercises. If your personal fitness goal is to burn calories, burn fat, or lose any amount of weight, my recommendation is to use nothing more than compound exercises.

Isolation exercises are summarized as any exercise that works only one major muscle group. A great example of an isolation exercise would be calf raises. During calf raises, the calf muscle is the only muscle group affected by the exercise. Yes, this will be a great option if you want to build your calf muscles, but unfortunately, if your goal is to lose weight or burn fat, your efforts will fall short. An isolation exercise is great for producing strength and muscle development in certain areas of the body, but if your daily calorie intake isn’t monitored, chances are you won’t achieve your fitness goals. When you burn fewer calories during your workout and achieve a below-average heart rate, then your eating habits need to be much more disciplined. I’m not saying you should never choose isolation exercises, but you have less room for error with your diet if your workouts are more intense.

In conclusion, whether you choose compound exercises or isolation exercises for your personal workouts is completely up to you. Always keep in mind what you are trying to achieve and be intentional with your efforts. Stay consistent with your workouts and always make a small change to your routine when you feel like your body isn’t experiencing any changes.