Should skinny people only focus on compound barbell exercises?

Skinny or not, there is only one recommendation for anyone strength training - crawl before you can walk.

While it’s a known fact compound barbell exercises are best for building strength and muscle - it’s all for nothing if you can’t do them properly.

Squatting with collapsed knees can lead to joint issues.

Deadlifting with a rounded back can slip a disc.

Bench pressing with flared arms can lead to shoulder irritations.

If you are just starting out strength training or you’ve been doing it for a while, it never hurts to have your technique independently assessed (personal trainers or someone with fitness experience).

Otherwise, start small and move up. Machines → Dumbbells → Barbells.

MACHINES

Machines are unfairly frowned upon but they serve a purpose.

They are great tools for resistance training, teaching your muscles to contract while minimising the risk of injury a complex barbell movement can invite.

Machines allow you to focus on the muscle contraction and not technique as there is only one way to move!

DUMBELLS

Once you’re comfortable shifting weight with machines, you can progress to dumbbells.

These are easier on the joints and allow you to move weights with your natural biomechanics (I find barbells more restrictive vs dumbbells especially with chest presses).

Dumbbells are also more versatile in a strength training program - more movements are available which teaches your body (and mind) various ways to move weight through space.

BARBELLS

The last boss to defeat.

Technique and efficiency aside, executing a big barbell compound movement can release a waterfall of endorphins no other tool can match. High risk high reward though.

Spend time learning how to squat, deadlift, press and row an Olympic barbell and your gains will increase exponentially. It is well worth it.

Strength training always requires you to match tools relevant to your experience.

There is no denying that the barbell compounds are best for strength and hypertrophy but if you can’t do them properly, you risk injury and time off.

So learn the skill before jumping in!