Exercises that stand the test of time.

Exercises come in and out of fashion. Remember the early 2000s when it was cool to balance on everything? Lots of coaches nodding their heads to that one.

When an exercise never goes out of fashion, it’s probably for a good reason. Let’s spend the next few paragraphs looking at exercises that never go out of fashion—exercises I’ve used for years with my clients and that are still used by gym-goers all over the world as staple exercises in their training.

Squats

Everybody loves a squat; it's extremely versatile, allowing for different loading positions. Let’s discuss some of those positions. Have you ever seen someone go from a back squat to a front squat? The dynamics of the lift change considerably. Both are very effective in strengthening the target muscles. What’s really cool about the squat is how it can be easily adapted for beginners through to advanced exercisers. Beginners will often start by squatting to a box with a kettlebell or dumbbell, progressing to develop the movement patterns and skill acquisition needed to eventually perform a high bar back squat.

Deadlifts

Find me a single person who doesn’t love the feeling of picking a heavy weight up off the floor. The effort and force required to lift it and then put it back down again is simplistic in nature and very satisfying. The truth is, the deadlift is probably the simplest exercise to learn, but tough to master. It takes time to build up the strength in the back and hips to lock out a deadlift with substantial weight. However, the deadlift makes this top 5 list because of its versatility. This exercise can challenge an exerciser from the grassroots up. A kettlebell can be used to start, followed by a trap bar, and then progressing to a barbell. Some people, however, may never use a barbell. For example, I train a 57-year-old nurse who prefers not to lift heavy weights at the end of a long shift. She benefits from the trap bar, which allows for enough weight to get the job done while eliminating the additional, often complex cues required for a barbell. Simple cues like “chest up, shoulders down, and push through the legs” suffice.

Overhead Press

This one doesn’t go without its critics. Some say it’s not worth the risk due to its reputation for being a major cause of shoulder issues. Overhead pressing is indeed one of the most common causes of shoulder injuries in the gym. Generally, most people, especially the general population, don’t have the range, stability, or strength in the rotator cuff muscles to hold large amounts of weight above their head. Entry-level overhead pressing exercises need to be mastered first. Once these are done with correct form, you can safely start pushing a barbell over your head.

Bent Over Barbell Row

These are a goodie and can be done with varying pieces of equipment. I’ve had clients use kettlebells, bars, dumbbells—you name it, they’ve done it. The most important thing to remember is that it’s a back exercise, and learning to engage the lats is a skill. However, with a few good coaching cues, you’ll be well on your way to mastering the row, and the world of back gains will be your oyster.

Planks

An absolute favorite of mine. A plank can challenge the weakest of fixator muscles, depending on the variation you choose. A good old-fashioned forearm plank will go a long way if you let it. However, planks can also target weak areas like the glute medius (the muscle at the top of your thigh parallel to the buttocks) and the adductors (inside of the thigh), which a Copenhagen plank can address. Remember, planks involve core muscles. The core includes quads, abdominals, glutes, obliques, and spinal erectors. This is important to know because when holding a plank, you need to engage these muscles. And remember, squats won’t cut it, despite what some trainers and coaches might say.

So there you have it, five exercises you can and probably should use now and forever. These exercises should form the foundation of any program designed to challenge the body through various ranges of movement, strengthen the core, and build the prime movers of the body. They can be progressed, regressed, and put in any format to align with your goals.