So you want to get stronger?
Maybe it’s because you want to be a better athlete. Maybe it’s because you want to retain muscle mass as you age.
Regardless of your goal, getting strong has so many benefits.
But I’m not here today to tell you about the “why” behind improving strength, this is going to be all about the “how.”
And I’m going to make it super simple.
Do these 5 movements. Over and over. Learn them, master them, and then increase the weight, increase the intensity and increase the volume. Don’t deviate from these 5! Stop falling for quick fixes. There aren’t any…As best as we know, these are the tried and true movement patterns that will get you get stronger.
Ok here they are…
Hinge, Squat, Push, Pull, Lunge.
That’s it. Let’s break it down.
Hinge – Include exercises that are hip dominant. In other words these types of exercises primarily training the glutes and hamstrings. Think deadlift, RDL, and glute bridging just to name a few.
Squat – These exercises tend to be more quad dominant. Think kettlebell squat, back squat, front squat, bodyweight squat.
Push (upper body) – Push ups, bench press, dumbbell press, overhead press.
Pull (upper body) – Dumbbell rows, pull ups, lat pull downs, band pull apart.
Lunge – Walking lunge, reverse lunge, side lunge, step ups.
Now here’s the key…Stick with these 5 patterns. Hammer them! Get incredibly proficient at these and I promise you will get stronger.
One of the main reasons people don’t get stronger is because they have shiny object syndrome. They want to do some arm workout, or some ab workout, or some light band work. I love all this stuff. But those can’t be the bedrock of your muscle building plan.
If you want to get strong(er) (and everyone who wants to be healthy or perform better should raise their hand) start doing these movements on a consistent basis.