What if I told you that gaining strength could be as simple as A, B, C, D?

In this post, I want to share four movements that can significantly enhance your strength and bone density. These movements are not just about building strength; they are about creating a strength that you feel and others notice. They allow you to play with your kids and lead a more independent life.

The movements are:

A - Upper Body Push

B - Upper Body Pull

C - Squat

D - Hinge

These are basic human movements, innate to most of us at birth. However, they can diminish if not regularly practiced. Ya know, use it or lose it.

One aspect of the fitness industry that frustrates me is its tendency to overcomplicate things. It aims to capture your attention by constantly introducing new, flashy workouts or must-have equipment, leaving many beginners and enthusiasts confused.

In contrast, these four movement patterns, when practiced consistently over time, can lead to progress that far surpasses the results of those trendy magazine workouts.

Here are some examples for each pattern:

Upper Body Push: push-ups, handstands, bench presses, seated presses, dips, alternating kettlebell presses, sandbag presses
Upper Body Pull: TRX or ring rows, pull-ups, hangs, dumbbell rows, banded rows, lat pull-downs, sandbag rows
Squat: air squats, goblet squats, back squats, split squats, pistol squats, sandbag squats
Hinge: kettlebell swings, deadlifts, single-leg Romanian deadlifts, 45-degree back extensions, sandbag good mornings

You'll notice options involving bodyweight, kettlebells, barbells, sandbags, and dumbbells, allowing you to choose your preferred movements. This versatility also means you can exercise at home, in a well-equipped gym, or even in a sparse hotel gym.

In my 15 years as a trainer, I've often encountered skepticism when proposing this straightforward approach. Clients frequently believe there must be more to it. Are you feeling similar skepticism? If so, here are some common objections and my responses:

What if you can't perform one of the movements? Then choose an alternative.
What if you get bored with a particular exercise? Swap it out for another.
What if you have a specific weakness that requires a targeted exercise? Then incorporate these core four movements plus the specialized exercise.
What if one of these movements causes discomfort? Consult with a physical therapist or an experienced coach to address the issue.
What if I already practice yoga? Incorporating these movements once a week into a strength session will ensure you have all your bases covered.

Is this all there is to exercise? nope.

There are numerous paths to explore if you have the energy and enthusiasm. However, this guide is primarily for those overwhelmed by the myriad of available options and hesitant to start due to the daunting nature of the choices.

I hope this is enough to get you started or to help you see progress. If you’re unsure about anything, ask me anything!