SESKStuff Everyone Should Know
SESK: Stuff Everyone Should Know · sesk.info/lift-compound-before-isolation

For strength gains, when should your most important exercise come in a workout?

Multiple-joint (compound) exercises before single-joint ones, and large muscles before small.

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  1. Near the beginning ✔
  2. Only after you are exhausted
  3. Exercise order never matters

Why: ACSM's 2026 position stand found that strength is enhanced when an exercise is placed near the beginning of the training session.

Huh, didn't know that: Put the lift that matters most to your goal early, while you can give it your best effort.

The dad joke
I always do squats first. After that, I can't stand anything else.
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References

Answer: Near the beginning. ACSM's 2026 position stand found that strength is enhanced when an exercise is placed near the beginning of the training session.

  1. ACSM 2026 Position Stand on Resistance Training | PubMed pubmed.ncbi.nlm.nih.gov/41843416
    voluntary strength was enhanced by lifting heavier loads (≥80% one-repetition maximum), through a complete range of motion, for 2-3 sets, at the beginning of training sessions
    Checked 2026-10-12.

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