There is no “Best Exercise”, just like there is no “Best Diet”. That’s just the unfortunate truth of getting results; because trust me if there were just one thing to do, I would do it!
See I get asked so frequently, “What’s the best lift? What’s the best fat burning exercise? What lift builds the most muscle?” and the answer is ALWAYS, “It depends”.
I get asked the same stuff regarding diets, from what the best fat burning food is to the best meal frequency to the best type of diet. But the honest answer is always the same, “It depends”.
But then I started thinking… What exercises are the best? Because although programming is extremely specific to the individual, that is of course if you’re in a good coaching program (don’t fall into the cookie cutter plans…), there still are specific exercises I truly believe everyone should be doing on a regular and consistent basis.
And yes the bench, deadlift and squat are KEY movements that everyone should do in some form or variation… I am not talking about those obvious lifts, so check it out…
Whether you implement these with no weight, a lot of weight, or minimal weight – they should ALL be included in your weekly training at least 1-2 times per week. These are key exercises for better posture, movement, pain management and reduction, and to supplement your strength in the big 3 (bench/squat/deadlift).
These all also contribute to a better physique from a body fat and lean muscle perspective.
Now, one KEY point I need to make is for those of you without as much access to equipment. I’m fortunate enough to be in the gym I am in, Vigor Ground Fitness and Performance, where we have a ton of great tools and equipment to have a fully functional program. But many of my clients are online and they belong to bigger box gyms like LA Fitness, 24 Hour Fitness, etc…
In those scenarios, my suggestion is to get creative! A hip thrust can be done on the floor as a weight glute bridge or simply using body weight, both single leg and regular. A band pull apart can be done with a cable machine, single or double armed, or even on a pec deck facing the opposite way.
The sled is a lot harder to implicate, but if your joints are healthy then body weight walking lunges are a great choice. Another option are plate pushes, where you lay a 45lb. plate on the floor and just push forward, in a bear crawl like position.
The key with this video is programming for not only muscle and fat loss, but with purpose. Why only shoot for physical and appearance based results? When you can implement simple movements to improve so much more, while still achieving those results – if not making them more attainable.
If you’re someone who is just aimlessly getting into the gym and doing whatever you feel like, following a program you found online or in a magazine, or have absolutely no sense or awareness if you’re progressing week to week… My suggestion, is you change that. (Click Here for my article, “Are You Progressing…?” for the progression blueprint)
For the chance to get on a Free Discovery Call with me within 24 Hours and have me critique your Training and Nutrition and then help redesign it for actual progress, simply fill out the form below. And whether you decide to coach with me afterwards or not, you will leave the call with valuable information you can apply to get better results – Guaranteed.