If you’re new to strength training or new to following a progressive strength routine, here are the 6 basic strength movements you need to do each week:

Strength Movement 1) Hip Hinge

A Romanian Deadlift or RDL is the perfect example of a hip hinge exercise. This can be done with dumbbells, kettlebells, a barbell, or bands. The primary muscles worked are the glutes, hamstrings are assisting, and core muscles are stabilizing.

 

Strength Movement 2) Horizontal Push

Imagine standing and pressing your arms parallel with the horizon. Now flip that so you’re facing the ground and you’ve got a push-up! Place your hands wider than your shoulders (or outside of your mat) to focus more on the chest. Again, core muscles are stabilizing. If your goal is to do a full push up on your toes, instead of dropping to knees to modify, elevate your hands on a bench, on a sturdy piece of furniture, or on a counter.

 

Strength Movement 3) Vertical Pull

Now visualize your arms moving up and down and this time you’re pulling toward your body. If you can’t do a full chin up or pull up, you can do a lat pull down on a machine, with a band, or with the TRX. This exercises focuses on the latissimus dorsi muscles under the armpits.

 

Strength Movement 4) Squat

This is the most functional movement your body knows. Your ability to squat is crucial if you want to be able to get in and out of chairs (and on and off the toilet) without assistance. If that’s not a goal of yours, it needs to be! This exercises focuses more on the quadricep muscles in the front of the thigh. Remember– strong quads keep knees happy!

 

Strength Movement 5) Vertical Push

We’re back to moving the arms up and down, but this time you’re pushing away from your body. Grab your weights or bands for and overhead press. Not only is this a functional movement that you need everyday in life, it’s also great for the shoulder muscles.

Strength Movement 6) Horizontal Pulling

To cover all the basis for upper body, we have one movement left. Again moving the arms parallel to the horizon, but this time pulling toward you. This is your classic row. This is the counterbalance you need for all the work the front of your upper body gets all day long just in daily living. Here’s something else to consider; If you’re doing a lot of bodyweight exercises (including yoga and Pilates), your chest and front shoulder muscles are overworked in comparison to your back muscles. Because you can not work your back muscles without equipment. You must have something to on pull on, such as weights, bands, or TRX. And one more thing, your back muscle are the second strongest muscles you have (legs are number 1). Don’t be afraid to add weight! 5lb dumbbells won’t do anything for you.

There are the 6 basic strength movements: 2 lower body movements (hip hinge and squat) and 4 upper body movements (horizontal and vertical pushing and pulling). Aim for completing these exercises at least 2 days per week. And if you’re serious about seeing a change in your body, complete this routine 3 days per week.

I have the full 40-minute workout you can follow along with here in the on-demand library.

 

Related Posts:

Strength Training is More Effective Than Cardio for Fat-Loss

Why Women Need to Strength Train

What is Fitness?: Strength

 

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