Let’s be real—life as you get older comes with its fair share of challenges.
Whether it’s keeping up with kids/grandkids, lifting grocery bags or even just getting up from a chair without feeling stiff, we all know how easy it is for everyday tasks to start feeling harder.
But here’s the thing: working out at the gym isn’t just about getting stronger for your next fitness goal—it’s about making life at home easier and more enjoyable!
When you build strength and mobility in the gym, you’re not just improving your physique; you’re making everything you do at home, from bending down to picking things up to carrying groceries, feel easy breezy!
And no, it’s not about lifting heavy weights or doing crazy complicated moves. It’s about the simple, functional exercises that help you move better, feel more confident and tackle your day-to-day tasks with ease.
In a recent blog, you learned why following a structured exercise program is the secret to long-term strength, progress and results!
Whether your goal is to build muscle, lose body fat or reshape your body, the truth is—random workouts and constantly changing up your routine will never get you the lasting results you’re looking for.
Now that you understand the importance of following a well-designed, structured exercise program, the next step is understanding what exercises should be included.
What are the exercises and movement patterns that will help you get stronger, stay healthy and improve your quality of life?
While exercises like bicep curls or crunches may seem like they target specific muscles, real transformation happens when you focus on the 6 fundamental movement patterns.
These 6 exercises prepare you for real-world tasks and make up the core movements your body needs to function and thrive!
If you’re a Results Fitness Warrior, we’ve got you covered! These 6 functional movement patterns are built into each and every one of your workouts-woohoo!
In today’s blog, you’re learning:
- The 6 Exercises You NEVER Want to Skip!
- Why Mastering These Movements = Better Results AND a Better Life!
Let’s dive into why these exercises are the key to transforming your workout—and your life—once and for all!
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6 EXERCISES YOU NEVER WANT TO SKIP!
The 6 fundamental movement patterns form the foundation of all human movements and include: squatting, hinging, lunging, pushing, pulling, rotating.
Incorporating these movement patterns into your fitness programs not only enhances overall strength, coordination, mobility and flexibility, but also promotes functional movement, reduces injury risk and helps you perform daily tasks efficiently.
Regardless of your goals – get leaner, build muscle, move well, wake up pain free, fit into clothes better- you won’t get there without these movement patterns.
Here are the 6 exercises you never, ever want to skip and why each contributes to a well-rounded, structured and effective fitness regimen!
- Squatting: The Foundation of Lower Body Strength!
Squatting isn’t just for athletes—it’s for everyone! Squatting involves bending the knees and lowering your hips toward the ground, mimicking everyday tasks like sitting down and standing up. It’s a knee-dominant movement that targets your quads, glutes and hamstrings.
- Example: Goblet squats, front squats, single-leg squats
- Benefit: A strong squat foundation makes everyday movements like sitting in a chair, picking things up off the ground or climbing stairs easier and safer. Plus, it builds lower body strength that transfers to nearly every other physical activity.
- Hinging: The Secret to Healthy Back + Powerful Glutes!
Hinging involves bending at the hips while keeping your spine neutral. This hip-dominant movement mimics actions like bending over to pick something up and when done properly, strengthens the glutes (your butt), hamstrings (back of legs) and lower back.
- Example: Deadlifts, Romanian deadlifts (RDLs), kettlebell swings
- Benefit: Mastering the hinge movement helps protect your back by teaching you to bend with your hips—not your lower back—reducing the risk of strains or injury. It also improves your ability to lift kids, grandkids and objects from the ground with proper form.
- Lunging: Boosting Balance + Stability!
Lunging is a dynamic movement that targets your legs while challenging your balance. Whether you’re stepping forward, backward or laterally, lunging helps develop stability and coordination.
- Example: Forward lunges, reverse lunges, lateral lunges, Bulgarian split squats (everyone’s favorite!)
- Benefit: Lunging helps with daily activities that involve single-leg movements, like stepping onto a curb or lunging forward to catch something. It also strengthens your legs in a way that improves balance and agility, which reduces your risk of falling.
- Pushing: Building Upper Body Strength!
Pushing movements engage the chest, shoulders and triceps as you extend your arms away from your body. These movements are foundational for building upper body strength and power.
- Example: Push-ups, overhead presses, chest presses
- Benefit: Pushing is an essential skill for tasks like lifting objects overhead, opening doors and pushing all the things: strollers, vacuums, Costco carts, lawn mowers, snow blowers. Plus, it enhances shoulder health and strengthens muscles you use in almost every upper body movement.
- Pulling: Strengthening Your Back + Arms!
Pulling movements involve drawing something towards your body by engaging the back, biceps and forearms. These movements are just as critical as pushing for building a balanced body.
- Example: Pull-ups, rows, and bicep curls
- Benefit: Pulling strengthens the muscles in your back, helping to prevent poor posture and combat the effects of too much sitting. It also improves your ability to carry heavy items: kids/grandkids, car seats, cases of water, grocery bags, laundry baskets, bucket of gardening tools.
- Rotating: Unlocking Core Strength + Mobility!
Rotational movements involve twisting through your torso while activating your obliques and other core muscles. These movements mimic the way you twist and turn throughout daily life.
- Example: Russian twists, rotational stomps, woodchoppers
- Benefit: A strong, functional core allows you to turn with ease, whether you’re shoveling snow, mowing the lawn, swinging a bat with the kids, or reaching to look behind you in the car. Rotation is also key for sports performance, making you more agile and versatile.
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MAXIMIZE RESULTS, LIVE LIFE BETTER!
Incorporating all 6 fundamental movement patterns into your fitness routine isn’t just about lifting weights or building muscle—it’s about creating a balanced, functional body, especially as you get older!
These movements mirror real-life tasks, which is why they’re essential for improving your overall quality of life!
Exercise is the most effective way to train for the life you want to live outside the gym: being mobile so you can travel and participate in activities with your kids and grandkids, having strength and balance to walk upstairs or down the drive to grab your mail, drive yourself to the grocery store and grab what you need without assistance, get out of bed in the middle of the night to pee……
IF you hate exercising or, convinced you’re too ‘old’ and ‘out of shape’ to start now and get along just fine without it, -may I lovingly offer more proof and perspective?
Here’s why practicing and mastering the 6 fundamental movement patterns benefits your everyday life:
- Squatting helps you sit and stand with ease.
- Hinging lets you bend over without straining your back.
- Lunging helps you move in multiple directions, making activities like climbing stairs, walking and getting in/out of a car smoother and safer.
- Pushing and pulling mimic actions like carrying heavy bags or pushing a stroller.
- Rotating supports twisting movements like turning to look over your shoulder or swinging a golf club.
Big picture: Continued practice and mastering each movements sets you and your body up for long-term health:
- Improved Posture: Squats and hinges teach proper spine alignment, reducing strain on your back and helping you stand taller.
- Injury Prevention: All 6 movements, when done with correct form, build strength, mobility, and flexibility; reducing the risk of injuries—especially in the knees, hips, and back.
- Enhanced Mobility + Flexibility: Movements like squats and lunges increase joint mobility, making it easier to move freely and reducing stiffness.
- Better Core Strength + Stability: Every movement pattern engages the core, helping you develop a strong, stable center that supports all your movements.
- Increased Strength + Power: These patterns target different muscle groups, ensuring balanced strength and boosting overall power for athletic performance and everyday tasks.
- Improved Coordination + Balance: Lunges and rotational movements challenge your balance and proprioception (the ability to sense your body’s position), helping you maintain stability and prevent falls.
Incorporating these 6 fundamental movement patterns into your exercise program not only builds a stronger, more resilient body, but it also sets you up for success in life—making everyday tasks easier and safer.
Whether your goal is to get stronger, lose weight, or just move better, these movement patterns are the foundation of every fitness journey.
Ready to start moving better, feeling stronger, and improving your performance? Let’s get to work!
