Isolation vs compound exercises — which is better for building muscle?

Woman against a grey backdrop in active wear performing a dumbbell bicep curl with left arm raised

If you can’t decide whether to prioritize compound or isolation exercises, we’ll make it easy for you — it’s nearly always compound exercises. 

A compound exercise predominantly forms functional training plans, including classes like F45, HIIT or CrossFit. Compound moves target multiple muscle groups, bones and joints, whereas isolation exercises (as the name suggests) focus on one muscle group to stimulate muscle growth.