The Big Three Lifts: Squat, Bench Press and Deadlift
The squat, bench press and deadlift are the foundation of strength training. Together they train nearly every major muscle, let you move the most weight, and give you clear numbers to chase. If you only did three lifts, these would be them.
Why these three
The big three are the competition lifts in powerlifting, and they earn that status: each is a heavy, multi-joint movement that loads a huge amount of muscle. They build strength that carries over everywhere, give you objective progress markers, and form the backbone of countless programs from beginner to elite.
The squat
The squat trains the quads, glutes, hamstrings, core and back. It is the king of lower-body strength. Key points: brace your core, keep the bar over mid-foot, drive your knees out, and reach at least parallel depth. Learn it in detail in the squat form guide.
The bench press
The bench press is the main upper-body pressing strength lift, training the chest, front delts and triceps. Key points: retract your shoulder blades, keep a slight arch, lower the bar to the lower chest with elbows tucked, and press in a slight arc. See the bench press form guide.
The deadlift
The deadlift trains the entire posterior chain — hamstrings, glutes, back and grip — plus the core. It teaches you to lift heavy objects safely. Key points: bar over mid-foot, flat back, brace hard, push the floor away and lock out with the hips. Details in the deadlift form guide.
How to program the big three
Build your week around them, training each one or twice weekly:
- Beginners: a 5x5 style approach, adding weight regularly.
- Intermediates: vary intensity across the week (a heavier day and a lighter, higher-rep day) and use periodization.
- Always warm up thoroughly and prioritize these lifts when fresh.
Add accessory work (rows, presses, hamstring and arm work) around them.
Where do your numbers stand?
Strength is most motivating when you can measure it. Compare your squat, bench and deadlift against population strength standards to see whether you are a beginner, intermediate, advanced or elite lifter relative to your bodyweight — and set your next target.
- The squat, bench and deadlift train nearly every major muscle.
- They let you lift the most weight and track clear progress.
- The squat builds the legs, the bench the upper-body press, the deadlift the posterior chain.
- Program them one or twice a week and prioritize them when fresh.
- Compare your numbers to strength standards to set targets.
See how your squat, bench and deadlift rank against real standards.
Rate your big three →Frequently asked questions
What are the big three lifts?
The squat, bench press and deadlift — the three barbell lifts contested in powerlifting. Together they train the whole body and form the core of most strength programs.
Do I need to do all three?
They are highly effective but not mandatory. If an injury or preference rules one out, substitute a similar pattern (for example a leg press or trap-bar deadlift). The movement patterns matter more than the exact lifts.
How often should I train the big three?
Once or twice a week each works well. Many programs squat or deadlift twice weekly and bench twice weekly, varying heavy and lighter days to balance strength gains and recovery.
Are the big three enough on their own?
They build excellent strength, but adding accessory work (rows, overhead press, hamstring, arm and core exercises) produces more balanced muscle and helps the main lifts progress.
Related guides
Squat Form: How to Squat With Proper Technique
How to squat with proper form: setup, bracing, depth, knees and common mistakes. A step-by-step guide to a safe, strong barbell back squat.
Bench Press Form: How to Bench Press Properly
How to bench press with proper form: grip, arch, bar path, leg drive and the common mistakes. A step-by-step guide to a safe, stronger bench.
Deadlift Form: How to Deadlift Safely and Strongly
How to deadlift with proper form: setup, neutral back, bracing, bar path and lockout, plus the common mistakes that cause back pain.
5x5 Strength Training: The Classic Beginner Strength Program
The 5x5 strength program explained: how 5 sets of 5 builds strength fast, a full beginner template, progression rules and when to switch.
This guide is general educational information, not medical advice. Train within your ability and consult a qualified professional before starting a new program if you have an injury or health condition.
← All guides