Strength
Training
Keep it Simple!
The Big 5 Movements
You can effectively target most major muscle groups with five fundamental, functional movements. Within each group, exercises can be tailored to your fitness level and musculoskeletal limitations.
Pick one exercise from each group
Perform 3 sets of 10-15 to failure*
Perform these 3-4 times a week
Progress exercises when 3 sets of 10-15 becomes easy by either increasing resistance or picking a harder exercise
Try new exercises in each group if you can every 3-4 weeks to avoid muscle adaptation.
*Failure is defined as when you are unable to complete another repetition of an exercise with proper form.
1
The Squat
QUADS | GLUTS | HAMSTRINGS
CLIMBING STAIRS | STANDING UP FROM A LOW SEAT | GETTING ON & OFF THE FLOOR
*Example (Above): Standing squat
IDEAS
-
Straight Leg Raises
Seated Kicks
Mini-Squats
-
Wall Sits
Sit to stands
Step ups
-
Lateral dips
Squat Series
Weight Squats
2
The Hip Hinge
GLUTS | QUADS | HAMSTRINGS | LOW BACK
CLIMBING STAIRS | STANDING UP FROM A LOW SEAT | GETTING ON & OFF THE FLOOR
IDEAS
-
Bridges
Standing Kick Backs
Hip Hinge
-
Hip Hinge Bar/RDL
Kick Backs
-
Dead Lifts
Hip Thrusts with weight
3
The Pull
UPPER BACK | SHOULDERS | ARMS
LIFTING, POSTURE
4
The Push
CHEST | SHOULDERS | ARMS | CORE
CORE & BACK STABILITY, PELVIC FLOOR STRENGTH
5
The Core
HIPS | ABS | SHOULDERS
BACK STABILITY AND PAIN, PELVIC STRENGTH