Throughout my fitness journey, my goals have shifted. As I focused on different goals, I was introduced to some amazing exercises. Each of these exercises were tailor made for the specific goals. I even learned the benefits of some exercises by accident. Below are the top exercises I’d choose for specific fitness goals.
If you want to maximize the strength you gain, then you need to deadlift. If you’re physically able and aren’t dealing with any health restrictions, I highly reccomend adding deadlifts to your program.The two reasons it’s so great for strength development are it engages so many muscles and it’s an exercise you can really load.
In my experience, the exercise that has helped me the most at gaining size or hypertrophy is the farmer walk. One of the biggest keys to gaining size is maximizing time under tension with maximal load. When you’re carrying a decent amount of weight for a certain distance, you’ll definitely put your body in a place to gain size. The great thing about the farmer walk is that your size gains will occur throughout your body. The Farmer walk engages so many muscles in your body like your traps, lats, obliques, and legs.
Fat Loss and Athleticism
Any exercise that can maximize fat loss and overall atleticism must be very valuable. If you’ve been following this page, you’d probably guess that the exercise I’m talking about is sprints. Sprints are great for athleticism because they help you develop speed through the activation on your fast-twitch muscles.
In terms of fat loss, I chose sprints over kettlebell swings because the amount of work you can output with the kettlebell swing can be limited by grip strength. There’s a higher injury risk with sprints but you can do different variations like sprinting up a hill.
Sprinting is tremendous for fat loss because it activates so many muscles while you’re moving at a high velocity. Your body will adapt in a way to make you more efficient at the movement you’re doing.. In regards to sprints, it’ll get rid of excess fat so you can move faster. The added benefit is that it’ll try to keep muscle because the muscle is what applies the necessary force to move fast. Another reason sprints are great for fat loss is due to the increase in heart rate that it causes. This heart rate increase leads to a higher metabolic rate during and after the workout. It’ll take your body a lot of energy/calories to get back to it’s resting heart rate.
Nervous system efficiency
This is an interesting one because when you ask most people about their fitness goals, strengthening their nervous system is rarely if ever the answer you’ll get back. It’s a shame because the nervous system is the key to every activity you do, whether it’s fitness related or not. One of the biggest parts of my current fitness routine is nervous system training. By doing this, I’ve noticed my workout performances keep improving despite the fact that I’m not focusing too hard on any particular exercise.
The exercise that I’ve felt has helped me the most with my nervous system efficiency is the Leopard Crawl. The leopard crawl is a simple looking move but it’s effects on the brain and body are phenomenal. The reason it’s so great for nervous system health is because of the contralateral nature of the movement. Any time you do a contralateral movement, you’re using both the left and right brain hemispheres simultaneously.
This category could get an asterisk because I’ve recently started doing more cross crawl supermans. I definitely feel mentally rejuvenated when I do them but it’s too soon to say if I’d put them ahead of leopard crawls.
These are the top exercises I’d choose for their respective goals. If you’d replace anyone of these with something else, please share in the comment section!