Squats, Deadlifts, and Bench Press: Do You Need All Three?

22 June 2026

If you’ve spent even ten minutes browsing workout advice online (or eavesdropping at the gym), you’ve probably heard lifters talking about the “big three”: squats, deadlifts, and bench press. These exercises are often treated like the holy trinity of strength training. But do you really need to do all three? Or can you get away with just one or two — and still build muscle, get stronger, and feel amazing?

Let’s dig deep — barbell deep — into this trio and figure out if you need to worship all three lifts to reach your fitness goals.

What Are the “Big Three” Lifts, Anyway?

Before we start picking sides (or skipping leg day), let’s break down what each of these powerhouse moves actually does.

? Squats

Squats are like the king of leg workouts. They primarily target the quadriceps, hamstrings, glutes, and even your core. But they also engage a bunch of stabilizing muscles you never knew existed. Put simply, if you want strong, functional legs — squats are your best friend.

? Deadlifts

If squats are the king, then deadlifts are the emperor. Nothing says raw power like picking a loaded barbell off the ground. Deadlifts work your glutes, hamstrings, lower back, traps, and even your grip. It’s one of those full-body movements that sneaks in a ton of strength gains where you least expect it.

? Bench Press

And then there’s the classic: the bench press. The darling of chest day. Bench presses mainly hit your pecs, delts, and triceps. But despite their reputation for being a “mirror muscle” exercise, they’re crucial for upper-body strength and pushing power.

Why Are These Lifts So Popular?

Well, there’s a reason these three exercises have become staples in almost every lifting program — they work.

They’re compound movements, which means they target multiple muscle groups and joints at once. Translation? You get more bang for your buck. Instead of doing a separate exercise for your biceps, glutes, and hamstrings, you can knock out a compound movement and hit them all in one go.

Plus, they’re efficient, versatile, and can help you build strength faster than isolating muscles one by one.

But does that mean you have to do all three? Let’s unpack that.

Do You NEED All Three? Not Necessarily.

Let’s be realistic — not everyone has the same goals, the same body, or the same gym setup. Maybe you’ve got a cranky lower back. Maybe you don’t even like bench pressing. That’s okay.

The truth is, you don’t need all three if they don’t align with your goals or limitations. Let’s take it goal by goal.

? Goal: Get Stronger Overall

If your main goal is to increase total-body strength, then yes — incorporating all three big lifts makes a ton of sense. Why? Because together, they cover nearly every major muscle group.

- Squats = Lower body + core
- Deadlift = Posterior chain (backside muscles)
- Bench Press = Upper body pushing muscles

If you’re entering powerlifting or you just love the idea of being strong as heck, all three lifts give you a solid foundation.

But what if...

You hate squats because your knees scream in protest? You can swap in leg presses, Bulgarian split squats, or hack squats. Not quite the same stimulus, but still solid.

Deadlifts hurting your back? Try trap bar deadlifts or Romanian deadlifts with lighter weight. Or focus on glute bridges and hamstring curls.

Bad shoulder mobility for benching? Dumbbell presses, push-ups, or incline presses can step up.

So, do you “need” all three to get strong? Nope. But they’re awesome tools — if you can use them safely and consistently.

?️‍♀️ Goal: Build Muscle (aka Get Jacked)

Ah, hypertrophy. Who doesn't want well-shaped glutes, bigger arms, and that proud chest pump?

Here’s where things get interesting — you can build muscle without the big three. In fact, many bodybuilders prefer machines and dumbbells over barbells. Why? Because machines can isolate muscles better and reduce injury risk.

Still, squats, deadlifts, and bench press are great for mass-building because they let you lift heavy, progressively overload, and engage multiple muscle groups at once.

But again, not essential — just effective. You can sculpt your dream physique even if you never touch a barbell. It's how you train, not just what you train.

? Goal: Strong Legs and Glutes

If booty gains are calling your name, you don’t have to squat until your legs give out. Don’t get me wrong — squats are phenomenal for the lower body. But there are plenty of other killer options:

- Hip thrusts
- Step-ups
- Bulgarian split squats (leg day terror, in the best way)
- Romanian deadlifts

So if squats feel awkward or painful for your knees or back? Ditch ‘em. Your glutes will survive – and even thrive – without them.

? Goal: Good Health and Functionality

Lifting weights isn’t just about flexing in the mirror — it’s about making everyday life easier. Carrying groceries, climbing stairs, lifting your toddler — strength helps with all of it.

That’s where functional movement patterns matter. Squats (getting up from a chair), deadlifts (picking things up), and bench presses (pushing) mimic real-life moves.

If you want to move better, have fewer aches and pains, and stay mobile as you age, incorporating at least some variation of these lifts is smart. But again — variations work too.

✅ Pros and Cons of the Big Three

Let’s be honest: every lift has its ups and downs.

? Pros:

- Time-efficient: Work several muscle groups at once.
- Great for building raw strength.
- Proven effective for decades.
- Can track progress easily with barbell weights.

? Cons:

- Not beginner-friendly without proper form.
- Can be risky if done wrong.
- Not always ideal for individual anatomy or goals.
- May require extra equipment (barbells, racks, plates).

Should You Do All Three? Here’s How to Decide.

Let’s play a quick game — answer these questions:

- Do you enjoy lifting heavy and tracking strength gains?
- Are you injury-free and have good mobility?
- Does your gym have the equipment for barbell lifts?
- Do you want balanced strength and muscle across your body?

If you’re nodding along, yep — the Big Three could work beautifully in your program.

If not? That’s OK. You’re not missing out — you’re just customizing your journey.

Alternatives That Get the Job Done

If barbell squats, deadlifts, or bench presses don’t work for you, here are some swaps that still bring big results.

Instead of Squats:

- Leg press
- Bulgarian split squats
- Goblet squats
- Walking lunges

Instead of Deadlifts:

- Romanian deadlifts with dumbbells
- Hip thrusts
- Trap bar deadlifts
- Kettlebell swings

Instead of Bench Press:

- Dumbbell chest press
- Push-ups (add weight or bands)
- Incline bench with dumbbells
- Chest fly machine

Remember, it's not the specific exercise that matters — it's the movement pattern. Are you pushing, pulling, hinging, squatting? That’s the key.

How to Fit the Big Three Into Your Routine (If You Want To)

If you’re down to do all three lifts, sweet. Here’s a simple weekly layout to get you going:

Option 1: Full-Body Split (3x week)

- Day 1 – Squat, push (bench), pull (row)
- Day 2 – Deadlift, overhead press, pull-up
- Day 3 – Front squat, incline bench, Romanian deadlift

Option 2: Push/Pull/Legs Split

- Push Day: Bench press, shoulder press, triceps
- Pull Day: Deadlift, rows, biceps
- Leg Day: Squats, lunges, glute work

No matter what, make sure your program includes rest, progression (more weight or reps over time), and good form. That’s the real secret sauce.

Final Thoughts: Listen to Your Body, Not Just Bro Science

Squats, deadlifts, and bench press are like the OGs of strength training. They’ve earned their place in gyms and programs — but that doesn’t mean they’re mandatory for everyone.

Fitness isn’t one-size-fits-all. It’s more like a buffet. You get to choose what works for your body, your goals, your preferences. Whether you lift barbells, dumbbells, or your own body weight — consistency, effort, and proper form will always win.

So do you need all three?

Nah. But if you like ‘em and they fit your goals, they can be your best lifting buddies.

Train smart. Listen to your body. And hey… maybe skip leg day just this once. (Just kidding — please, don’t.