There are so many exercises, so many equipment choices and so many expert recommendations. Which exercises are important and why?
Select exercises that will get you stronger and have a carryover to real life, your goals, your jobs or hobbies. Choose exercises that will teach you how to move better. Pick exercises that work out many muscle groups (compound movements) versus an exercise that targets one muscle (isolation movements).
To efficiently workout your entire body, select compound movements (exercises that target a few muscle groups).
Total Body (Push-Pull-Leg Routine)
- Select a push compound movement that will work out the chest, shoulders, and triceps, ie a bench press, push-up, dip, etc.
- Pick a pull movement that will target the upper back and biceps, ie pull up, seated row, etc.
- Pick a leg movement that will challenge the gluts, hamstrings and quads, ie squats, leg press, step up.
Beginner or Advanced?
-Start off with two variations of a push, pull and leg movement for a beginner and advance to three of each
-Start off with two sets of 8-12 reps and advance to 3-4 sets
- Beginner
- 2 variations of each push, pull, and leg
- 2 sets of 8-12 reps
- Advanced
- 3 variations of each push, pull and leg
- 3-4 sets of 8-12 reps
If you pick a push isolation movement that only targets the chest, you will still have to pick other movements that will work the shoulders and triceps. Master each exercise: how to do it, where you should feel it, how much weight you should use, etc. Get stronger by perfecting the movement over 4-6 weeks then change it and select a similar exercise that targets the same musculature and then master that one. Challenge your muscles by perfecting the movement and increasing the weight but before you plateau or get bored switch it.
Learn all the different weightlifting equipment, their pros and cons. There are things to learn from lifting with dumbbells, medicine balls, resistance bands, etc. Figure out which tools will help you to achieve your goals the fastest.
