The 5 Big Lifts: Why Squat, Deadlift, Bench, Overhead Press and Rows Matter

If you want to get stronger, build muscle, and improve overall fitness, you don’t need a complicated routine with dozens of exercises. Instead, focusing on the five big lifts—squat, deadlift, bench press, overhead press, and rows—will give you the best results in the shortest time.

These compound movements train multiple muscle groups at once, making them the foundation of nearly every effective strength program (including the Daily Workouts). Whether you’re an athlete, a casual lifter, or just want to be stronger for everyday life, mastering these five lifts will help you build power, size, and resilience.

In this article, we’ll break down why each of these lifts is important, what muscles they work, and how they fit together in a well-balanced training plan.

The 5 Big Lifts and Why They Matter

These five exercises are considered the foundation of strength training because they hit the most muscle groups, build full-body strength, and improve movement patterns used in everyday life. Here’s why each one deserves a place in your routine.

1. Squat – The King of Lower-Body Strength

The squat is the most effective exercise for building leg strength and power. It’s a full-body movement that engages:

Quads, hamstrings, and glutes – Primary movers for strength and size.
Core and lower back – Keeping your torso stable under heavy loads.
Upper back and shoulders – Supporting the barbell and maintaining posture.

A strong squat carries over to real-life activities like running, jumping, and even lifting heavy objects off the ground. Whether you’re aiming for strength, muscle growth, or better athletic performance, squatting is non-negotiable.

2. Deadlift – The Ultimate Test of Full-Body Strength

The deadlift is the most effective exercise for developing raw strength. It trains nearly every major muscle group, including:

Posterior chain (glutes, hamstrings, lower back) – Essential for power and injury prevention.
Core and grip strength – Keeping you stable and bracing under heavy loads.
Upper back and traps – Helping maintain posture and control the bar.

Deadlifts mimic everyday movements like picking up heavy objects, making them one of the most functional lifts you can do. They also can help develop explosive power, making them a great option for athletes and strength-focused lifters alike.

3. Bench Press – The Go-To for Upper-Body Strength

The bench press is the gold standard for building upper-body pressing strength. It primarily works:

Chest (pectorals) – The main driver of the movement.
Shoulders (front delts) – Supporting the press and stabilizing the weight.
Triceps – Locking out the weight at the top of the lift.

While the bench press gets a reputation as a “gym bro” exercise, it’s much more than that. It’s a key movement for developing upper-body pushing power, which translates to everything from sports performance to general strength.

4. Overhead Press – A True Test of Shoulder Strength

The overhead press is one of the best exercises for developing strong, healthy shoulders. It works:

Shoulders (delts) – The main movers in the lift.
Triceps – Helping press the weight overhead.
Upper chest – Supporting the movement at the bottom range.
Core and stability muscles – Keeping your body balanced as you press.

Unlike the bench press, the overhead press forces you to stabilize your entire body while lifting, making it a great test of true upper-body strength. It also strengthens the shoulders in a way that prevents injuries and improves posture.

5. Rows – The Key to a Strong Back and Better Posture

Rows (whether barbell or dumbbell) are essential for building a strong, well-balanced upper body. I would also include Pull-ups, perhaps the best ‘row’ you can do in the weight room, in this category. They target:

Upper back and lats – Developing pulling strength and muscle thickness.
Rear delts – Helping balance out heavy pressing movements.
Biceps and grip strength – Supporting overall pulling ability.

Strong rows are critical for posture, shoulder health, and athletic performance. If you’re pressing heavy weights, you need to row just as much to prevent muscular imbalances and keep your shoulders healthy.

These five lifts form the foundation of a well-rounded strength program. In the next sections, we’ll go over how they work together, common mistakes to avoid, and how to program them into your routine for maximum results.

How These Lifts Work Together

One of the biggest reasons these five lifts are so effective is that they complement each other. Each one strengthens different movement patterns, ensuring full-body strength and balance. Here’s how they fit together:

1. Push vs. Pull Balance

The bench press and overhead press are pushing exercises, developing the chest, shoulders, and triceps.
The rows and deadlifts are pulling exercises, strengthening the back, lats, and biceps.
Balancing pushing and pulling helps prevent muscle imbalances that can lead to poor posture and injuries.

2. Lower-Body vs. Upper-Body Strength

The squat and deadlift are lower-body dominant, building strength in the legs, hips, and core.
The bench press, overhead press, and rows focus on the upper body, covering pressing and pulling strength.
Training both ensures you don’t have strong legs and a weak upper body (or vice versa).

3. Core and Stability in Every Lift

The core plays a huge role in stabilizing your body during all five lifts. Whether you’re squatting heavy or pressing overhead, a strong core keeps you balanced and prevents injury.
The deadlift and squat are especially effective for building core strength, which carries over to every other lift.

By training all five of these lifts regularly, you develop balanced strength that translates to sports, daily activities, and overall fitness. Ignoring any one of them can lead to weak points that hold you back.

Common Mistakes and How to Fix Them

Even though these lifts are essential, a lot of lifters make mistakes that limit progress and increase injury risk. Here are some of the biggest mistakes and how to avoid them:

1. Ego Lifting – Adding Too Much Weight Too Soon

Lifting heavy is important, but if your form falls apart, you’re asking for trouble.
Fix it: Prioritize good technique and controlled reps before increasing the weight. Progress comes from consistency, not just lifting the heaviest weight possible.

2. Skipping One of the Lifts

Some people love benching but hate squatting. Others deadlift heavy but never row. Ignoring one of these lifts creates muscle imbalances and limits overall strength.
Fix it: Train all five consistently. Even if you prefer certain lifts, well-rounded strength requires balance.

3. Poor Form Due to Lack of Mobility

Many lifters struggle with squats or overhead presses because they lack mobility in their hips, shoulders, or ankles.
Fix it: If your form feels off, work on mobility drills specific to that lift. Improving flexibility and joint health will make a huge difference in strength and injury prevention.

4. Not Doing Enough Pulling Movements

Many lifters focus too much on pressing (bench press, overhead press) and not enough on pulling (rows, deadlifts). This can lead to shoulder imbalances and poor posture.
Fix it: For every pressing movement, include a pulling movement. A good rule of thumb is to row as much as you bench (if not more).

5. Ignoring Recovery and Rest

If you’re training these lifts hard, your body needs time to recover. Overtraining without proper rest leads to burnout and plateaus.
Fix it: Take rest days seriously, get enough sleep, and fuel your body with proper nutrition. Strength is built outside the gym just as much as in it.

By avoiding these mistakes and focusing on proper technique, you’ll maximize strength gains while reducing your risk of injury.

Next, we’ll go over how to program these lifts into your routine for the best results.

How to Incorporate These Lifts into Your Training

Now that you know why these five lifts matter, the next step is programming them into your routine in a way that makes sense for your goals. Here’s how to do it:

1. Choose a Training Split That Works for You

There are different ways to structure your workouts depending on how often you train:

Full-Body (3x per week) – Great for beginners or busy schedules. Each session includes variations of these lifts.
Upper/Lower Split (4x per week) – Allows more focus on each muscle group while still hitting lifts frequently.
Push/Pull/Legs (3-6x per week) – Separates pushing movements (bench/overhead press), pulling movements (rows/deadlifts), and leg training (squats).

If you’re not sure where to start, a full-body or upper/lower split is the most effective and sustainable for most people.

Note from Coach Horton: Trying to program yourself can be overwhelming and lead to lots of mistakes. In addition to the Free Daily Workouts, I have training programs available for all different levels, training styles and goals.

2. Training Frequency – How Often Should You Do Each Lift?

Squats: 1-2 times per week (can rotate between back squats, front squats, or goblet squats).
Deadlifts: 1–2 times per week (often paired with a squat day or a separate strength-focused session).
Bench Press: 1-2 times per week (one heavy day, one lighter/focused on technique).
Overhead Press: 1–2 times per week (can be part of a pressing day with bench press).
Rows: 2–3 times per week (barbell, dumbbell, or cable variations).

The key is to train each lift frequently enough to make progress but not so much that you burn out.

3. Adjusting for Your Experience Level

Beginners: Focus on learning proper technique with moderate weights, training each lift 2–3 times per week.
Intermediate Lifters: Incorporate variations (e.g., front squats, Romanian deadlifts) while adding progressive overload.
Advanced Lifters: Use periodization (cycling heavy and light days) and variations to target weaknesses.

The best program is one you can stick to consistently, so find a setup that works for your schedule and recovery.

Conclusion

The five big lifts—squat, deadlift, bench press, overhead press, and rows—are the foundation of any great strength training program. They build full-body power, improve athletic performance, and develop real-world strength that carries over into daily life.

By mastering these lifts and avoiding common mistakes, you’ll set yourself up for long-term progress. The key is consistency, patience, and smart programming.

Your Challenge: Track Your Big Lifts for 8 Weeks

For the next two months, focus on improving these five lifts. Write down your numbers, train with good form, and apply progressive overload.

At the end of 8 weeks, compare your starting strength to where you are now—you’ll likely see big improvements!