Simply choosing which exercises to include in your workout routine is overwhelming in today’s world.
With information overload, it’s hard to know what to trust between all the conflicting information you’ve read online, watched on YouTube, seen on TikTok or Instagram, heard worked for your friend, and the list could go on.
I’m going to keep things easy for you. Below are my 9 favorite exercises that I think everyone who is healthy enough to exercise would benefit from working into their workout routine.
And following the listicle are some answers and solutions to frequently asked questions about exercise.
Let’s get to it.
1. Exercise 1: Horizontal Pulls
I know, I know. You’re reading that first exercise thinking one of two thoughts, “I’ve never heard of that exercise?”, or “that’s a movement pattern, not an exercise.”
This will be a common theme among most of my top exercises. Most of these types of listicles will provide specific exercises that everyone should do. And that’s fine and dandy. However, not everyone will be able to perform specific exercises.
That’s why movement patterns are important to understand. And now that we’ve had that side tangent together, let’s explain what this first exercise means and provide some example exercises that accomplish it.
Horizontal pulls are defined by any exercise where you are pulling against some form of resistance while your torso is parallel to the load. And that definition might sound complicated, so let me mention some specific exercises and it’ll make more sense to you.
Horizontal Pull Exercises
- Barbell Rows
- Dumbbell Rows
- Kettlebell Rows
- Banded Rows
- Seated Cable Rows
- Machine Rows
- Bodyweight Inverted Rows
These exercises are all types of horizontal pulls. They each use a different form of resistance and require you to position your body parallel to the weight and pull bringing your elbows to your rib cage. Including at least one into your weekly workout routine will help train this foundational movement pattern.
Why are horizontal pull exercises so important?
I’m glad you asked. Horizontal rows help build back strength and muscle. They also indirectly work any muscle required to stabilize the body as you perform the exercise.
The muscles worked why pulling weight include your lats, rhomboids, traps, posterior deltoids, and biceps. The stabilizing muscles will vary depending on the variation you choose, but will likely work your abdominals, obliques, and low back.
How many reps and sets should you do?
The total number of reps and sets you perform of horizontal pull will depend on a lot of factors. This can include your training experience level, how frequently you plan on working out, and how your overall goals for working out.
Some general guidelines for incorporating horizontal rows into your workouts include:
- 2-4 times per week
- 2-5 sets
- 3-15 reps
These are wide ranges. However, there are so many variables that could impact how you add these into your workouts.
2. Exercise 2: Vertical Pulls
Next on the list we have vertical pulls. Vertical pulls include any exercise where you are pulling resistance vertically. Before we discuss several variations, you’re probably already thinking of exercises that are defined by this.
And if pull ups or pull downs crossed your mind – you are spot on my friend!
Vertical Pull Exercises
- Pull Ups
- Chin Ups
- Pull Downs (Wide grip, close grip, etc)
- Machine Lat Pull Downs
- Resistance Band Pull Downs
Why are vertical pulls so important?
Like horizontal rows, vertical pulls build and strengthen your back muscles. Performing both of these first two exercises is important now more than ever to protect postural integrity.
The main muscles the vertical pulls work are lats, rhomboids, traps, posterior deltoids, and biceps. They’ll also indirectly work your core… and as a complete shocker your chest muscles. Yes, that’s right, vertical pulls indirectly work your pecs.
How many reps and sets should you do?
The total number of reps and sets you perform of vertical pulls will depend on your training experience level, how frequently you plan on working out, and how your overall goals for working out.
So, much like the section before and the sections to come, these ranges will be pretty wide.
Some general guidelines would be to incorporate horizontal rows into your workouts:
- 2-4 times per week
- 2-5 sets
- 3-15 reps
3. Exercise 3: Hip Hinge
Hip hinges have become increasingly popular in the last decade. They’ve always been around, but in the world of social media you see several influencers pulling some serious weight.
Hip hinges can be best described as any exercise where you hinge at your waist. Where the weight is position during the hinge can vary highly depending on the hip hinge exercise you select for your workouts.
Hip Hinge Exercises
- Deadlifts
- Romanian Deadlifts
- Stiff-Legged Deadlifts
- Cable Pull-Throughs
- Good Mornings
- Hyperextensions
Why are hip hinges so important?
Hip hinges have the potential to train the entire posterior chain. This includes the hamstrings, glutes, back and traps. And, depending on the variation you choose to do, you’ll also hit your core, quads, and/or forearms.
Smartly strengthening these muscles by doing hip hinges will help you prevent injuries, age gracefully, and look and feel better.
How many reps and sets should you do?
Once again, reps, sets, and how often you add hip hinges to your training will vary greatly depending on your goals, training experience, ability to recover, and how many days per week you have available to train.
It will also vary based on which variation you decide to perform.
Some general guidelines would be to incorporate horizontal rows into your workouts:
- 2-3 times per week
- 2-5 sets
- 3-10 reps
4. Exercise 4: Squats
It’s funny how much things have changed since I started training back in the early 2000s. Back then, everyone knew squats were important. But, so few people wanted to do them. And even fewer actually did them.
Fast forward 20 years and now most people incorporate some form of squats into their workouts regularly. Even multiple times per week.
And, they’re smart in doing so. Squats are a foundational movement. You probably will know most of these variations.
Squat Exercises
- Barbell Squat
- Dumbbell Squat
- Front Squat
- Goblet Squat
- Smith Machine Squat
- Hack Squat
- Leg Press
Why are squats so important?
Squats are a fundamental movement pattern that helps you maintain mobility, prevent injuries, increase your health-span so that you age gracefully, and look great.
Performing the exercise builds leg muscles which includes your quads, hamstrings, and glutes. They also indirectly target the core and back muscles.
How many reps and sets should you do?
The total amount of workouts during the week that should include squats will depend on a number of things such as your goals, the variation of squats you choose to perform, how skilled you are at the movement pattern, your ability to recover from the exercise, and much more.
For some general guidelines, you could consider the following:
- 2-3 times per week
- 2-5 sets
- 3-10 reps
5. Exercise 5: Vertical Push
Next up we have vertical push exercises. The vertical push and vertical pull are the only two exercises that require you to reach overhead. And reaching overhead is movement pattern that has been decaying quickly in modern society.
Vertical pushes include any exercise where you bring a weight overhead and push it for reps.
Vertical Push Exercises
- Military press
- Push press
- Dumbbell Shoulder Press
- Machine Press
- Bodyweight Shoulder Push Up
- Resistance Band Shoulder Press
- Kettlebell Shoulder Press
- Seated Shoulder Press
What are vertical presses so important?
I will restate what was mentioned earlier, it trains movement patterns with your arms overhead – which is a movement pattern that we rarely perform in everyday modern life.
In doing so, vertical presses build and strengthen the muscles of the shoulders and triceps. Additionally, depending on the variation you select, you’ll also work your core while stabilizing your torso during the exercise.
How many reps and sets should you perform?
As with any exercise, the total days you perform the movement, the number of sets you’ll do in a workout, and the number of reps per set will greatly vary from person to person.
As a general guideline, look to perform vertical pushes:
- 2-3 times per week
- 2-5 sets
- 3-15 reps
6. Exercise 6: Horizontal Push
The horizontal push used to be a popular meme midway through the 2010s – #everydayischestday.
This exercise is really any movement that requires you to push a weight while lying or stabilizing yourself horizontally.
Horizontal Push Exercises
- Bench Press
- Push Up
- Dumbbell Bench Press
- Incline Bench Press
- Decline Bench Press
- Machine Chest Press
Why are horizontal pushes so important?
Adding exercises to your workouts that train the horizontal push movement pattern helps you build and strengthen the muscles of the chest, shoulders, and triceps.
Additionally, depending on the exercise you perform in your workouts, you’ll also indirectly target your core muscles as well.
How many reps and sets should you perform?
Most people who go to the gym regularly train horizontal pushes frequently enough. The bench press and push up are likely two exercises you’ve performed at least once in your lifetime.
For those who are new to the gym, here are some general guidelines on how to add horizontal pushes to your workouts.
- 2 times per week
- 2-5 sets
- 3-15 reps
7. Exercise 7: Loaded Carry
The loaded carry is one of the most underrated exercises out there. Most gym goers don’t perform them because they require you to walk around the gym floor while carrying a heavy weight. Which makes it an exercise that naturally has some barriers to performing it.
For one, you will need adequate space to perform the exercise. Secondly, you’ll need a gym environment that doesn’t mind someone pacing around while carrying a weight. And lastly, you’ll have to have the confidence to perform the exercise knowing there might be some judgmental stares pointed at you.
However, if you’re experiencing any of these barriers, you could always order a dumbbell or kettlebell for your home. I’ve done laps around my neighborhood with a kettlebell. It looks silly, and you might get those judgmental stares – but hey, at least you’re training this extremely important movement pattern.
Loaded Carry Exercises
- Farmer’s Carry
- Suitcase Carry
- Waiter Carry
- Front Loaded Carry
- Front Rack Carry
Why are loaded carries so important?
Loaded carries accomplish a couple of things at once. They can help you accomplish a little bit of cardio in your training. They all work your core.
But the greatest benefit is the forearm and grip strength you build when performing these exercises. Especially if you opt for a farmer’s or suitcase carry. Grip strength is important to maintain as you get older to ensure a long health-span.
How many reps and sets should you perform?
With loaded carries, it’s not really a reps and sets situation. If you’re performing them outside, I’d recommend selecting a distance and trying to accomplish this. Then as a form of progression, attempt to increase that distance over time. Once you run out of land to progress with, move up in weight and continue to progress this way.
The same principles can be applied in a gym setting. Except, you’ll likely hit your max distance relatively quickly. That is where you might add additional sets. Once you hit 5 sets, then it’s likely a good time to increase the weight you’re using.
8. Exercise 8: Core Stabilizer
Next on the list, we have core stability exercises. To put it simply, this will be any exercise that builds strength in your stabilizing muscle of the core. While most think of core training as a bunch of sit ups and crunches, the best bang for your buck will come from training your core to maintain its positional integrity for long periods of time.
Some core stabilizing exercises are easier than others. Including one or multiple variations into your workouts will only help you improve on other movement patterns.
Core Stability Exercises
- Bird Dogs
- Dead Bugs
- Planks
- Side Planks
- Glute Bridges
- Marching Hip Bridges
- Ab Roll Outs
Why are core stability exercises so important?
Any of the exercises listed above will help you improve your form in other exercises. Having a strong and stable core will allow you to increase the weight you use for more compound lifts. The result is you’ll get stronger, build more muscle overall, and look and feel better.
Not to mention, being able to maintain a stable core will improve your balance. And improved balance will make you less prone to falls as you age. Thus, including core stability exercises into your workouts can help increase your health-span.
How many reps and sets should you perform?
The answer to this question depends. Some of these exercises will be performed for time and/or to failure. So, you wouldn’t necessarily be performing reps.
All that said, you can use the following guidelines to experiment with adding core stability exercises to your workout routine.
- 2-6 times per week
- 2-5 sets
- 6-15+ reps or 30-60+ seconds
9. Exercise 9: Low-Impact Cardio
This final exercise is my favorite. And one I think will contribute to your overall health the most. It also is an exercise that you can perform some variation of every single day. Of course, I’m talking about low-impact cardio.
Low-impact cardio can be performed in many ways. A lot of which can be enjoyable!
So, let’s get into all the fun ways you can add low-impact cardio to your exercise regimen.
Low-Impact Cardio Exercises
- Walking
- Hiking
- Biking
- Roller Blading
- Dancing
- Swimming
- Surfing
- Skiing
- Climbing
- Jump Roping
- Light Sports
Why is low-impact cardio so important?
The CDC’s guidelines include 150 minutes of moderate cardio exercise each week. Performing any of the previously listed activities can help you accomplish this.
If you break down the 150 minutes daily, it equates to about 22 minutes of activity per day. Adding this into your weekly schedule can help you lessen your risk for disease. And as you improve your cardiovascular conditioning, you can increase your duration of time or choose a form of cardio exercise that is even more challenging.
How much low-intensity cardio should you do?
A good goal to start out with is hitting the weekly 150 minutes recommended by the CDC. From there, you can increase the amount of low-impact cardio you perform. It is important to find an activity or two you find fun and entertaining, and slowly increase the total amount of time you spend partaking in those activities.
We live in a very sedentary environment. Anything you can do to limit the amount of time you spend sitting or standing still, the better you’ll be able to improve movement patterns, maintain flexibility, have an improved body composition, and an overall better quality of life.
General Exercise FAQs
1. Are there any exercises I should do daily?
Yes, low-impact cardio exercise is a form of exercise you can and should perform daily. My favorite form of low-impact cardio is walking. However, you could perform any form of cardio exercise that is low-impact daily. This could include biking, swimming, or dancing. All of these exercises can be even more fun if you invite a friend or family member to join you.
On the topic of walking, I have heard of some people breaking walks into 10-minute increments multiple times per day. This includes once in the morning, once after every meal, once after the workday and once at sunset. Obviously, this sort of routine won’t work for everyone, but I love the concept. Being outside during those moments in the day whelp with your body’s circadian rhythm. And walking after a meal also helps to improve your digestion.
With that said, it is still important to perform at least two strength-building resistance training workouts each week. You can do more than two depending on your goals.
2. What is the difference between an exercise and a workout?
An exercise is generally one movement pattern that is performed. For example, a push up is an exercise. It trains the horizontal push movement pattern.
A workout is a combination of exercises for a certain number of reps and sets. You can perform just one exercise during an entirety of a workout – however, this would not be an optimal use of time unless you are doing a cardio workout.
3. What are the different types of exercises?
Several different types of exercise exist and incorporating all of them safely into your workouts is important. The different types of exercises include:
Aerobics: This is just another way to describe cardio exercises. It’s any exercise that when performed for a duration of time increases your body’s intake of oxygen by increasing your respiratory rate and heart rate. This can be done in a moderate fashion such as low impact cardio or in a more vigorous way such as high intensity interval training.
Anaerobic: For this form of exercise, think about all of the movement patterns discussed earlier (prior to low impact cardio). Anaerobic exercise is any exercise performed to build strength and lean muscle mass. These exercises don’t require you to increase your body’s intake of oxygen (at least to as much of a degree) but still train the body’s systems in another way.
Flexibility: Flexibility training improves your mobility. There are quite a few ways to accomplish this. Once way is through lifting weights in a full range of motion. However, you’ve likely also included flexibility training in your warmups and cool downs. Active stretching is a form of flexibility training often included in warmups to help you prepare for the workout you plan on performing that day. Static training is flexibility training that is often included in cool downs to help maintain your mobility as you increase you lean muscle mass.
Plyometrics: Plyometric training is often seen as a way to build power and explosiveness. This type of training isn’t as common as the others, but it is still important to include into your workouts in a smart periodized way throughout the year. Plyometric exercises include exercises performed with boxes such as box jumps. Jump rope is also an easy way to include plyometric exercise into your workout routine as a form of cardio. Other forms of plyometric exercise include medicine ball exercises, explosive pushups, etc.
Balance/Stability: Balance and stability are two other forms of exercise that are classified as one. These exercises are important to help you maintain balance. Building balance and maintaining stability strength throughout life helps you prevent falls as you get older. Balance training can include Bosu balls, stability balls, and single-legged exercises.
Agility: Agility exercises aren’t often trained by most individuals and are usually reserved for athletes. However, they can be a lot of fun to perform from time to time. Agility exercises usually involve an agility ladder and/or cones. An example of an agility exercise is the lateral (side) shuffle drill.
Mindfulness: Not a physical exercise, but a mental one. Mindfulness is any activity that helps you work towards focus and being present in the moment. Examples of mindfulness exercises include meditation, yoga, some aerobic exercises, and various forms of martial arts.
Kegels: Lastly, we have Kegels. Kegel exercises can be performed by both men and women and involve contracting the muscles of the pelvic floor that are involved with bodily functions such as going to the bathroom. Performing Kegels can help with incontinence as you get older as well as sexual health.
4. How do you make exercise more fun?
To make exercise more fun, it is important to change your mindset around exercise. For some, exercise can bring upon negative feelings – either from past traumatic experiences, being unsuccessful with exercise in the past, or otherwise being forced into exercise they did not want to participate in. If this is the case, scheduling time with a psychologist skilled in cognitive behavior therapy might help you establish tactics to use when feeling self-conscious about exercise.
When starting out with exercise, attempt to find an activity that is both active and you think is fun. Reach out to a friend or family member to see if they would want to participate with you (if you think it is an activity they would also enjoy). If they do not join you, try not to be discouraged and pursue it anyway by remembering it’ll be good for your physical health in the long term.
As you increase your body’s conditioning, you might become confident enough to try new forms of exercise. And through this experience, you might find other activities you find fun and want to include in your workouts regularly.
5. How do you find time to exercise?
If you feel a lack of time is the limiting factor in your ability to exercise, you’re not alone. We live in an era where being sedentary is the norm. Our work life is sedentary. Our commutes are sedentary. And by the time we get home for the evening we’re exhausted from the mental fatigue that comes with working stressful jobs – but must continue with whatever home life responsibilities we have.
That doesn’t even outline the addictive nature of our cellphones and forms of media. Streaming has led to binge-watching and endless forms of entertainment. Social media’s AI learning systems are so good at algorithmically showing us something to hook us into hours upon hours of time-sucking.
So… my advice? Reject modern life as much as you reasonably can. Put the phone away and do things that will improve your mental and physical health.
Turn off the TV and do something that will improve your mental and physical health.
Turn off the video games and do something that will improve your mental and physical health.
Find a job that is either active or encourages its employees to be active through its benefits package. Or, if you can, go remote and invest in a treadmill desk.
Find entertainment for the family that is low cost and active.
Do the chores you don’t want to do. Cleaning and cooking from scratch will both up your activity level tremendously. Yard work is a great way to get in some cardio. Fixing broken stuff around the house will give your brain and body a workout.
We are in a period of modern society where we have more leisure time than we’ve ever had and yet feel as though we have no time at all. It is a feedback loop that can only be broken through changing our mentality and realizing that a lot of our forms of entertainment (food and media) are very addictive. It’s going to take restraint, but if we can collectively do so, we will all be on our way to taking a major step in attaining better health.