What Are the Big 4 Lifts? Your Complete Guide to Building Strength

If you want to get strong fast, there are four exercises you need to focus on. That’s it. Four exercises. And I’m going to tell you exactly what they are and why they work so well.

What Are The Big 4 Lifts?

These four exercises have been around forever because they work. Period. They hit every major muscle in your body and let you lift the heaviest weights possible.

Why These Four Exercises?

Here’s the thing – these compound movements work way more muscles than isolation exercises. Check this out:

Squats fire up over 200 muscles at once. Deadlifts work your entire back side plus your core. Bench press hits your chest, shoulders, and triceps together. Overhead press strengthens your shoulders while making your core rock solid.

You know what’s crazy? Instead of doing 10 different exercises, you can get a complete workout with just these four. Train 3 times a week for 45 minutes and you’re done.

And here’s the best part – with barbells, you can add small amounts of weight each session. This constant progression builds strength faster than anything else.

How To Do Each Lift

The Squat

Stand with your feet about shoulder-width apart. Put the barbell on your upper back. Push your hips back like you’re sitting in a chair, then bend your knees. Go down until your hip crease goes below your kneecap. Drive through your heels to stand back up.

Keep your chest up, core tight, and make sure your knees track over your toes. Full range of motion builds more muscle.

The Deadlift

Stand with the bar over your shoelaces. Bend at your hips and grab the bar. Keep your back straight, chest up. Drive through your heels and push your hips forward to lift the weight. Lower it back down with control.

The bar stays close to your body the whole time. Keep your shoulders over the bar at the start. Control the weight down – that’s where you build muscle.

The Bench Press

Lie on the bench with your eyes under the bar. Grab it slightly wider than shoulder-width. Lower the bar to your chest with control. Press it back up in a straight line.

Keep your feet flat on the floor. Squeeze your shoulder blades together. Touch your chest every single rep.

The Overhead Press

Stand with feet hip-width apart. Hold the bar at shoulder height. Press it straight up overhead. Lower it back to your shoulders with control.

Keep your core tight the whole time. Press in a straight line. Squeeze your glutes for stability.

These movements build strength you can actually use in real life, not just gym strength.

How Much Should You Be Lifting?

Here are realistic targets based on your body weight:

These are solid strength levels that most people can hit if they stay consistent.

How Often Should You Train?

Train each lift 2-3 times per week. Your muscles need frequent practice to master the movements and build strength.

Research shows training a muscle 2-3 times per week builds more strength than once per week. You learn the movements faster with frequent practice. Most people recover within 48-72 hours.

What Equipment Do You Need?

Cost in Australia

Basic home gym: $2,000-$4,000 AUD. Commercial gym membership: $15-$25 per week. Personal trainer: $80-$120 per hour.

Most people start at a commercial gym before buying home equipment.

How Long Until You See Results?

You’ll see strength gains within 2-4 weeks. Muscle growth becomes visible after 6-8 weeks of consistent training.

Common Questions

Can beginners start with these lifts?

Yes. Start with just the barbell or even a broomstick to learn proper form. Add weight slowly as your technique gets better.

Are these lifts safe?

When you do them with proper form and appropriate weight, they’re very safe. They actually make your bones and joints stronger.

Do I need a personal trainer?

A good trainer helps you learn correct form faster and avoid mistakes. In Australia, expect to pay $80-$120 per session for quality coaching.

What if I can’t do one of the lifts due to injury?

Substitute with similar movements. Replace squats with leg press, deadlifts with rack pulls, bench press with dumbbell press, or overhead press with seated press.

How much weight should I add each week?

Add 2.5kg per week to squats and deadlifts, 1.25kg per week to bench press and overhead press. This works for most beginners.

The Big 4 lifts are your fastest path to real strength and muscle. Focus on these four exercises, train them consistently, and watch your body change. Start light, focus on perfect form, and add weight slowly. Your future strong self will thank you.