How to Choose your Own Optimal Exercises

I've noticed the last few years that people online are very judgemental about OTHER people's exercise selections.

But, one must remember:

Not all exercises are equal for all individuals.

There could be any number of reasons someone does a particular exercise variation or uses a particular piece of equipment.

What's important –for strength, muscle, longevity, and general fitness – is movement patterns, first and foremost. Then, finding exercises for each pattern that allow one to progressively overload those movement patterns.

When I talk about movement patterns, I'm referring to the Big 6 basic patterns:

1. Squat

2. Hinge

3. Vertical pull

4. Vertical push

5. Horizontal pull

6. Horizontal push 

From there, fill in the rest of your training with additional exercises based on preference.

For most people that I work with, these exercises are things like bicep curls, tricep extensions, lateral or rear delt raises, hamstring curls, various ab exercises, and calf exercises. 

Additional exercises may also include power or ballistic exercises (like variations of the Olympic lifts, plyometrics, or kettlebell ballistics), or even mobility exercises, depending on an individual's goals and preferences.

Stop trying to fit in a little box and don't assume everyone should or could fit within the same box as you.

As a simple example (using myself): I haven't been able to do most bilateral squatting or leg press variations since 2019 due to injuries, arthritis that occurred from those injuries, and labrum tears in my hips. I once was a trainer that thought EVERYBODY MUST barbell squat or front squat, and then, suddenly, I lost that ability.

This experience and dealing with the recovery sucked big time. But, it humbled me and made me a much better trainer. And, in the end, it helped me adapt exercises that are much better suited for ME, which have allowed me to move better, look better, and feel better than I did during my entire 20s.

The best exercises are the ones that fit your goals, your abilities, and are enjoyable and progressive for YOU.

If that's underwater basket weaving, then by golly get yourself a pool and some straw and get to weaving that basket, so long as you somehow use variations of the Big 6 movement patterns with your basket weaving materials (it's not a practice I have much personal experience with).

Have a good day.