The Big 3: Why You Should Consider Squats, Deadlifts, and Bench Presses

In the world of fitness, there’s a lot of noise. New fads, flashy equipment, and “game-changing” workouts flood the market. Yet, through it all, three exercises have stood the test of time. They're simple, brutal, and incredibly effective. You’ve probably heard of them. They're the Big 3: the Squat, the Deadlift, and the Bench Press.

So, why are these three moves so hyped up in gyms across the world? Are they really that good? And do you really need to be doing them?

Let’s take a closer look.

The Big 3: What’s the Hype?

1. Squat - The King of Lower Body Training

The squat trains your quads, hamstrings, glutes, and core in one powerful movement. Whether it’s a back squat with a barbell or a simple bodyweight air squat, this move mimics real-life patterns. Think about standing up, sitting down, or climbing stairs. Mastering it can build strength, boost mobility, and torch calories.

2. Deadlift - The Full-Body Strength Monster

From picking up shopping bags to lifting a sofa, the deadlift trains your body to hinge properly and lift with power. It works your posterior chain, including glutes, hamstrings, lats, traps, and core—all in one go. It’s one of the most functional exercises you can do, and yes, it makes you feel like a total beast.

3. Bench Press - The Classic Upper Body Builder

The bench press is a staple for upper body strength. It targets the chest, shoulders, and triceps. It’s great for building muscle mass and pushing power. Let’s be honest; it’s also a bit of an ego lift. Everyone remembers their first 100kg bench.

But Here’s the Truth…

Despite how effective these movements are, they’re not essential.

That’s right—there’s nothing magical about the barbell squat, bench press, or deadlift that must be part of your routine.

Can’t squat due to mobility issues? Try goblet squats, leg presses, or step-ups.

Find deadlifts painful on your lower back? Romanian deadlifts or kettlebell swings might suit you better.

Struggle with shoulder pain when bench pressing? Push-ups, dumbbell presses, or machines can still get the job done.

What is essential is that your training includes the movement patterns these exercises cover:

• Squatting

• Hinging

• Pushing

  
  

There are dozens of variations and alternatives. The Big 3 just happen to do them efficiently, with heavy loads and big rewards.

Why the Big 3 Are Still Worth Your Time

Even if they’re not mandatory, the Big 3 offer benefits that are hard to ignore:

• Progressive overload made simple: Barbells are easy to load incrementally.

• Great return on investment: One lift works multiple muscles.

• Strength carries over: Improvements in these lifts often boost performance in other areas.

• Data-driven: Easy to track progress, which helps with motivation and programming.

  
  

If your goal is to get stronger, move better, and build muscle, these lifts are gold.

Resistance Training and Weight Loss: The Hidden Superpower

Many people still think that cardio is the key to fat loss. However, resistance training, like the Big 3, is one of the most effective tools for long-term weight management.

Here’s why:

• Build more muscle, burn more calories at rest: Muscle is metabolically active tissue. The more of it you have, the more energy your body uses, even when you're sitting still.

• Resistance training preserves lean mass: When you’re dieting, your body can lose muscle as well as fat. Lifting weights helps you hold onto that hard-earned muscle while dropping body fat.

• Boost your afterburn: Heavy compound lifts like squats and deadlifts elevate your heart rate and increase post-workout calorie burn (known as EPOC - excess post-exercise oxygen consumption).

• Improve body composition: Resistance training shapes your physique in a way cardio alone can't. It helps you look 'toned', not just smaller.

  
  

If weight loss is your goal, adding strength work—whether it’s the Big 3 or their alternatives—is one of the smartest moves you can make.

The Importance of Personalisation in Fitness

Understanding Your Body

Every individual is unique. What works for one person may not work for another. It’s essential to listen to your body and understand its needs. This is where personalized coaching comes into play.

Tailoring Your Training

A tailored approach means considering your goals, body type, and any injuries you may have. A good coach will help you navigate these factors. They will create a plan that suits your specific needs, ensuring you get the most out of your workouts.

Building a Sustainable Routine

Sustainability is key in any fitness journey. The best exercise is the one you can do consistently, safely, and with progress. If you love the Big 3, go all in. If you don’t, or can’t do them for any reason, don’t sweat it. There are always effective alternatives.

Remember: Do What Works for YOU

The Big 3 are powerful, time-tested, and efficient. But they’re not a golden ticket. There’s no one-size-fits-all approach to training. Your goals, body type, injury history, and experience level should guide your choices.

So if you love the Big 3, embrace them. If not, explore other options. The key is to find what resonates with you and keeps you motivated.

Looking to build strength, drop body fat, or finally figure out what works best for your body?

Let’s chat. Whether it’s the Big 3 or something else entirely, I’ll help you build a plan that gets results.