With the amount of different exercises out there, It’s hard to choose what you should be doing at the gym during any particular workout.
Maybe something looks really cool and hard but It hurts your back? It may not be a bad exercise, it’s just not the right choice for you at that exact time. These are the things we have to navigate when choosing the best exercises for your workouts–>
-Is that exercise effective
-How does my body feel during the movement
-Can I complete the movement with near perfect form
-Do I enjoy what I am doing
Now these may not be the only questions to ask yourself when choosing exercises but they are a good place to start.
What I want to lay out is my 5 Top Exercises that I think everyone should be doing. They are going to be set up in a way that they are categorized with other similar exercises so they can fit just about any person or any routine.
Exercise #1: Squat
A squat movement should be done in every exercise program you ever go through. And that does not mean you have to squat with a bar on your back, you have to find out what works for you.
Front squats
Back squats
Goblet squats
Heels elevated
Squats to a box
Landmine squats
No particular exercise is necessary, but certain movements should be in your program. So back squats are not a necessity so if you can’t do them for whatever reason, try a different type of squat. Maybe a heels elevated goblet squat fits exactly what you need.
Exercise #2: Hinge
Your mandatory exercise list should include a hinge movement. These types of movements force us to use our hips and can help strengthen the muscles on the backside of our body (low back, glutes, hamstrings).
The same rule applies for all these movements, nothing is mandatory. If you can do a deadlift that is great. If you can’t for whatever reason, find other things that work.
Romanian deadlifts
Hip thrusts
Single leg deadlifts
Kettlebell deadlifts
Single leg hip thrusts
Glute bridges
Back extensions
Everything can have a role if needed, you just have to figure out what is needed and where It is needed.
Exercise #3: Bench Press
Now I am actually not a huge proponent of barbell bench pressing (too often). I love the exercise and program It for as many people as I can BUT it’s not for everyone, including myself.
But, bench press variations are a huge aspect of any program, and It should stay that way. Other options other than benching with a barbell–>
Dumbbell presses
Incline bench press
Incline dumbbell presses
Floor press
Neutral grip bench press
Single arm bench press
Alternating bench press
Push-ups
Don’t skip your presses, and don’t be afraid to get strong in these areas as well!
Exercise #4: Rows
When It comes to this exercise I cannot even narrow down a “main” movement because they are all very closely related and by that I mean, do them ALL THE TIME. There is no limit on how much rowing exercises you can do in a given week, get that area as strong as you can.
Seated rows
Barbell rows
Single arm rows
Inverted rows
Ring rows
Gorilla rows
Kettlebell rows
Pendlay rows
Chin-ups (these get added in)
Lat pull-down (so do these)
Do your rows more than you do your presses. This will keep those shoulders strong and happy!
Exercise #5: Split squats
The most forgotten exercises I think I see are always split squats and lunges. BUT they need to be in your program. Yes you get enough leg work with the squats and hinges but to be honest the split squat is going to a big player in how those movements look and feel.
When we focus on one leg at a time we are going to correct imbalances, build up areas that are weak, and focus on a natural movement pattern we should all be able to achieve.
Yet again, there is no limit to variations of the split squat, find what fits what you need.
Split squat
Barbell split squat
Rear foot elevated
Front foot elevated
Reverse lunge
Walking lunge
Step-up
Sled push/pull/drag
Cossack squat
Side lunge
Now looking at this list we have a pretty well rounded list of movements that should find their way into your plan. Re-evaluate what you are doing in your current routine and figure out what else you can add in to make It a complete as possible.
In good health,
Jeff
