The 10 exercises everyone should be able to do:

Below is what can be considered the bare minimum a person should be able to do. These are also the basic exercises that mimic daily movement patterns. Squatting to sit down and get up, push ups to get off the ground, etc., Sadly, many people are unable to do one, some or all of these movements, only because they don’t move their bodies sufficiently and also usually because they are overweight or obese.

Number 1- The Squat: The most important functional movement for everyone. How many people today can squat hips to knees? I’d say the inability of so many people to squat is one of the markers of the degeneration of the modern, post-industrial world. The human body was built to squat much more so than it is to sit. Studies have shown that squatting benefits the lymphatic system, circulation and breathing. Also, squatting improves joint health and posture. In contrast, sitting for prolonged periods of time each day has been linked to numerous health issues. So, the verdict is in, sit less and at some point, every day learn to squat as a way of correcting the dysfunction caused by sitting.

As an exercise, the squat, in all its glorious forms is essential for maintaining lower body strength and stability. The squat works the glutes, hips, quads, hamstrings, core and calves. Everyone should find time each week for a few sets of squats. Not everyone will want to do barbell back squats. But one of the joys of the squat is that there are numerous variations that can be performed with or without a barbell. Options other than barbells, include doing squats with dumbbells, kettlebells and even with sandbags or deadballs. Goblet squats, front squats, overhead squats or if you want to take your squats to the next level you can combine a squat with an overhead press and perform a thruster. Whatever you decide to do, squatting is essential if you want to move better, feel better and live better.

Number 2- Deadlifts: The deadlift is almost as important as the squat for lower body health, stability and physical functionality. While most people have been taught to squat to lift heavy objects, the deadlift is actually a more effective, and safe, way to lift things. Study after study points to the importance of the deadlift for full body strength gains, neurological and physical adaptations, back strength and good posture and grip strength. The deadlift has also been shown to be the exercise responsible for the most production of testosterone and human growth hormone (HGH). Both of these hormones are vital for muscle strength, cognitive health, bone density, and a range of other aspects of human vitality. The amount of testosterone and HGH, the body produces diminishes as we age. Deadlifting won’t reverse the decline completely, but it will go some way to ameliorating the effect of ageing. In short, doing some heavy deadlifts on a regular basis could be one of the best things you could do for your health.

Number 3- Push ups: How important is it to do a push up? Fall over and try to get up and the answer will become pretty obvious, very quickly. Being able to do a push up is a sign of upper body strength- actually a better way to put it is not being able to do a push up is a sign of upper body weakness. Body weight exercises should be the minimum most people can do, but sadly the number of people who couldn’t lift themselves off the ground without assistance is growing all the time. A survey of Americans found that less than 1% of American women over the age of 60 could do a push up and for men the number of was less than 4%. If Flavio Codrin, age 60 can do 1,232 push ups non-stop then there is no reason the vast majority of people, including those 60 years of age and up, cannot manage 10 or 20 push ups. 

Number 4- Pull ups: Another body weight exercise that is vital for good health. Of course, it goes without saying, that the heavier a person is, the more challenging this exercise will be. That said, being able to pull oneself up off the ground was, once, a vital movement. Not so today, but still in terms of health and well being, the pull up is up there as one of the most important exercises we can do to build upper back strength. Another thing, pull ups give us is grip strength and we all know grip strength is an accurate indicator of longevity and general health. In addition, pull ups build good biceps and a sense of accomplishment.

Number 5- Shoulder press: Lifting above one’s head is another functional movement that everyone should be able to do. Whether with a barbell, dumbbells or another heavy object, being able to press upwards is necessary for many normal daily activities. When lifting overhead we use important muscles including the deltoids (aka shoulders), rotator cuff, trapezius and rhomboids (upper back muscles). Also, we use the shouldera lot in life to lift things and carry things. Perfecting the shoulder press with good form will improve shoulder mobility and joint health protecting this vital area of the body from injury.

Number 6- Sit ups: As the saying goes, good abs, a.k.a a six-pack is built in the gym and revealed in the kitchen. But more importantly, the abdominal muscles (the rectus abdominis, transverse abdominis and obliques) are regarded as the core of the body and crucial for all functional movements. While a sit up is just one of dozens of exercises that can be used to build a solid core, I have chosen it here because it mimics the most fundamental of movements, getting up off the floor. But, really, all of us should be working out our abs a few times a week with a range of movements and isometric (static holds) exercises such as planks and side planks for good health and, research suggests that a strong core helps digestion and bowel health. In sum, working your abs is good for you.

Number 7- Lunges: Not only do lunges build lower body strength, they improve stability, coordination and balance which are all beneficial for anti-ageing and cognitive health. Lunges also work the abdominals and the hip flexors improving core strength which noted above is essential for functionality and good health.

Number 8- Bicep curls: we all need to pick things up. But the bicep curl is in this list mainly because who doesn’t like to have well-formed and muscly biceps? Point made. But, don’t forget the triceps which because they sit behind the arm are often neglected. Don’t neglect them because muscly arms are made from both building the front and the back of the arms.

Number 9- Weighted Step ups: I’ve placed weighted step ups in this list, because of the huge benefits that come with this exercise for the entire body. Body Weight step ups are a good exercise for lifting the heart rate and can help improve cardiovascular health. Add some weight and you suddenly, you’ve turned this basic movement into a knee and hip strengthening exercise and also into an exercise that improves core strength and stability (see above for the benefits of core stability and strength) balance and coordination. As an exercise, weighted step ups are an excellent tool for fortifying the body and mind against the ravages of ageing.

Number 10- Something Dynamic: a jump, a hop, a throw, something that brings the fast twitch muscles into play. Plyometrics and other dynamic exercises are increasingly being understood as essential for keeping the body functioning effectively at every age, but especially for people getting older. More on this in an upcoming post.

All the above exercises protect the body from the impacts of ageing. Done well, and often enough, they can even hold back old father time. Not forever, but long enough to hopefully ensure that the decades from 40 onwards aren’t characterised by prescription medicines, incapacity, constant pain or worse. Doing these exercises regularly and combining them with cardiovascular training and mobility training will get you on to THW. Until next time, be Herculean.