Exercises You Should Add to Every Workout

Build Functional Strength with these Staple Movements

Katie Lahmann, MPH - Sunshine Strength Personal Training

Putting together a workout can see daunting. You're not sure how to do it or where to start, so you just jump on a cardio machine or pull up a Youtube video. While there isn't anything wrong with those choices, constantly doing random workouts likely won't be super well-rounded in terms of using all of your muscle groups equally. And also likely won't continue to follow a main exercise programming concept called progressive overload. Sounds intimidating to understand, but it basically can be thought of as continually and progressively challenging your body more and more as you get stronger, build endurance, etc. This can be accomplished by added more weight, adding more reps, increasing the amount of time the exercise is performed, adding a stability component, or increasing the range of motion in which the exercise is performed - to name a few.

With progressive overload in mind, there are always key exercises or categories you should include in every workout. You can also spread them out over the week depending on how many days you are planning to exercise. Here's where I would start:

#1: Focus on 6-10 Major Lifts that Work Total Body

No matter how many times you are exercising during the week, it's important to always include exercises for total body each workout or over the course of the week. This type of programming is going to help you achieve the most balanced progress. Here is an example of a total body workout and each muscle group:

Quadriceps: Squats, Lunges, Step-ups

Glutes/Hamstrings: Deadlifts or Bridges

Latissimus Dorsi/Biceps: Lat Pulldowns or Rows

Deltoids: Shoulder Press

Pectorals/Triceps: Push-ups or Bench Press

Core-specific Exercise: Plank, Pallof Press, or Standing Weighted Marches

#2: Include Compound Movements for Functionality in Everyday Life

A compound movement is one that includes more than one muscle group working together to perform that exercise. Many of the exercises above I listed are compound movements which give you more bang for your buck when you workout. You can also typically gain strength more quickly if you perform these types of exercises on a regular basis. The exercise movement types I would always include in your workouts include:

A squatting movement (think squats, lunges, wall sits, leg press)

A hip hinging movement (think deadlift, hip thrust, bridge)

A pushing movement (think push-ups, chest press, shoulder press, tricep press)

A pulling movement (think pull-ups, rows, bicep curls)

A carry movement (think farmer's carry)

#3: Keep the Exercises You Choose Balanced

Think about trying to keep all parts of your body exercising equally unless you know that there are specific areas of your body you know that are weaker than others. For example, in an upper body workout, you would want to include exercises for your lats, chest, shoulders, upper back, triceps, and biceps...not all exercises for just one or two muscle groups. (Unless of course your workout schedule spans the entire week, then you may have a different structure.) My main point though is that you want to think about your muscle groups like categories and 1-2 exercises can fill each category during each workout.

#4: Plan Workouts Ahead of Time

The best approach to gaining strength with resistance training and exercise in general is to always have a plan. Whether you have to learn on your own or you get help from a fitness professional, planning workouts ahead of time (even the one you're planning to do today) will help you get the most out of each exercise session!

#5: Get the Help you Need from a Fitness Professional

If you still feel like you want help putting together a successful fitness program, set up a consultation with me today. If I'm not in your area and you want a fitness professional in-person, research other qualified professionals near you. Make the most of your time and efforts with exercise no matter what your goals are! Qualified and experienced fitness professionals can help you whether you are looking for help to get started or if you are looking for training that is more long-term!

Hope these tips help you start or keep moving with your fitness goals!