Five fundamental strength movements

Incorporate these compound movements into your training today

Are you overwhelmed to the point where trying to squeeze in time for the gym seems like an unbearable task? 

Maybe you currently go to a gym, but you’re not exactly sure what movements you should be doing to get the most impact out of your training sessions.

Possibly, you’re at home and have a single kettlebell or set of dumbbells as your only tools for completing a workout.

I get it!

No matter what your current situation is…

…what if I told you there are a few key moves that can give you the most “bang for your buck” in the gym (or at home!) that will directly increase your strength, impact your energy levels, your ability to handle daily life, and your long-term health?

You probably wouldn’t believe me!

But honestly, it’s not that complicated (no matter what your favorite influencer on social media tells you).

This week, I will highlight five fundamental strength-training movements that are absolute game-changers, especially for those of us juggling a million things.

Think of these as your “power five” for building a body that’s not just strong in the gym but strong for life. These movements aren’t fancy or complicated, but they are incredibly effective at making a real difference in how you feel and what you can do, both now and down the road.

Let’s get to it!

Fundamental Strength Movements Everyone Should Be Doing

You might recognize these movements as things we do almost every single week, and it’s for a good reason. Here’s why we LOVE these exercises:

• Time-Efficient: These are compound movements, meaning they work multiple muscle groups simultaneously. This means we can accomplish a great deal in a relatively short amount of time.
• Functional Strength for Real Life: These exercises directly translate to everyday activities. Goblet squats mimic lifting kids or groceries; RDLs mirror bending to pick things up; push-ups help with getting off the floor or pushing heavy objects; ring rows build the back strength needed for good posture while working or carrying children; and suitcase carries improve balance and core stability for carrying bags or managing uneven loads.
• Injury Prevention and Longevity: Strengthening these key muscle groups and improving stability and mobility through these exercises helps prevent common injuries, especially as we age.
• Improved Energy and Metabolism: Building and maintaining lean muscle mass through consistent strength training boosts metabolism, helps manage weight, and increases energy.

Here are the five strength training exercises we should ALL be doing:

Goblet Squats

This movement builds strong and functional lower body strength (legs and glutes), improves core stability, enhances hip and ankle mobility, and translates directly to everyday activities, such as getting up from a chair or lifting objects safely.

How to do it:

1. Stand with your feet shoulder-width apart, holding a kettlebell or dumbbell close to your chest.
2. Keep your chest up, back straight, and core engaged.
3. Lower your hips down and back, as if you’re sitting into a chair, keeping your elbows inside your knees.
4. Go as low as you comfortably can while maintaining good form.
5. Push through your feet to return to the starting position.

Why it’s important: Goblet squats are a fantastic way to build lower body strength and improve your ability to perform everyday tasks. They also help improve your balance and coordination, which can help prevent falls as you age.

RDL (Romanian Deadlift)

RDLs strengthen the posterior chain (hamstrings, glutes, and lower back), which is vital for good posture, preventing lower back pain, improving athletic performance, and maintaining power for activities like bending, lifting, and walking efficiently throughout life.

How to do it:

1. Stand with your feet hip-width apart, holding a barbell, kettlebells, or dumbbells in front of your thighs.
2. Keep your chest up, back straight, and core engaged.
3. Hinge at your hips, pushing your hips back while keeping your legs mostly straight (a slight bend in the knees is okay).
4. Lower the weight towards the ground, keeping it close to your legs.
5. Go as low as you can while maintaining a flat back.
6. Squeeze your glutes and push your hips forward to return to the starting position.

Why it’s important: RDLs are crucial for developing strength in your posterior chain, which is essential for maintaining good posture and preventing lower back pain. They also improve your ability to lift objects safely and efficiently, reducing your risk of injury.

Push-ups

We prefer to do push-ups at the gym, where we have members put their hands on a barbell set at an elevated height (using j-hooks in a power rack), which modifies the difficulty while maintaining a full range of motion and core engagement.

Push-ups build upper body pushing strength (chest, shoulders, triceps), improves core stability, and enhances functional fitness for tasks like pushing open a door, getting up from the floor, and carrying objects. Maintaining upper body strength is important for everyday tasks and injury prevention as we age.

How to do it:

1. Start in a plank position with your hands shoulder-width apart, either on the ground or an elevated surface.
2. Keep your body in a straight line from your head to your heels.
3. Lower your chest towards the ground (or elevated surface) by bending your elbows.
4. Push through your hands to return to the starting position.

Why it’s important: Push-ups are a classic exercise for a reason. They work multiple muscle groups in your upper body and core, improving your overall strength and stability. They also help you develop the functional fitness you need for everyday tasks.

Ring Rows

Develop upper body pulling strength (back, biceps, rear shoulders), improves posture by strengthening the back muscles that counteract slouching, and enhances shoulder health and stability, contributing to the ability to perform pulling and lifting movements safely and effectively over the long term.

How to do them:

1. Suspend from rings or a TRX system with your body at an angle.
2. Grip the rings with your palms facing each other or down.
3. Walk your feet forward to decrease the angle and make it harder, or walk them backward to make it easier.
4. Keeping your body straight, pull your chest towards the rings by bending your elbows.
5. Lower yourself back to the starting position with control.

Why they’re important: Ring rows are a great way to build upper body pulling strength, which is often neglected in favor of pushing exercises. They help improve your posture, strengthen your back muscles, and enhance your ability to perform pulling and lifting movements safely and effectively.

Suitcase Carry

This involves carrying a single weight in one hand, which builds unilateral (one-sided) core strength and stability, improves grip strength, enhances balance and coordination, and mimics real-life asymmetrical carrying tasks (like groceries or luggage). Strong core stability and balance are critical for preventing falls and maintaining independence as we age.

How to do it:

1. Stand with your feet hip-width apart, holding a kettlebell or dumbbell in one hand.
2. Keep your core engaged and your body upright, resisting the tendency to lean to one side.
3. Walk forward for a set distance or time, maintaining good posture and balance.
4. Switch hands and repeat on the other side.

Why it’s important: Suitcase carries are a simple but effective way to improve your core stability, balance, and grip strength. They also mimic real-life carrying tasks, making you stronger and more resilient in everyday situations.If you want some help on HOW to do these movements or if you’re not sure you’re doing them correctly, click the link below to schedule a free consultation with us. We will give you some guidance to get you headed in the right direction!