What are isolation and compound exercises?

There are two different types of exercises in weight training compound and isolation exercises. If you are already weight training you will probably be using them both already without even realising it.

What are Compound Exercises?

The modern day training routine is usually focused around functional fitness, with the exception of bodybuilding. Functional training is where you lift weights or perform exercises mimicking activities you perform in everyday life, or in your sport. The majority of these are compound exercises. Compound exercises are multi-joint movements that work several muscles or muscle groups at one time. One of the best examples of this would be a Deadlift, which is basically lifting a static weight off of the floor. The Deadlift works the whole body starting from the feet using every joint and muscle all the way up to the shoulders and neck. This makes the exercise great for weight loss.

What are Isolation Exercises?

Isolation techniques are typically used in bodybuilding or toning workouts. You can consider them a functional exercise in one respect if you were practicing picking something up in the same motion as a bicep curl, but in real life you very rarely perform an isolated lift on its own. Isolation exercises work only one muscle or muscle group and only one joint at a time. A common example like already stated would be the bicep curl or an example for your legs would be a leg extension. Isolation exercises are used to focus on specific muscles and are commonly included in rehab and therapy.

What are the benefits of compound / isolation exercises?    

Isolation:

• Can be used to tone and shape a specific muscle.
• Used to correct postural faults.
• Bodybuilders and figure models use isolation exercises to make specific muscles stand out more and to ensure they have a symmetrical body.
• Therapists can strengthen an area of the body to remove an injury and prevent it from reoccurring.

Compound Exercise:

• Improves joint stability and promotes muscular balance across a joint.
• Simulates movement’s specific to a job or sport, reducing risk of injury.
• Allows the body to move through its natural, full range increasing flexibility.
• Improves coordination, agility, balance and reaction time.
• Increased calories burned in each exercise, resulting in greater weight loss.
• Promotes fitness and endurance.
• Increases your power, speed and allows you to lift heavier loads.

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