Get strong this season

As a Strength and Conditioning Specialist, I see some very interesting things at the gym… If I could give you some advice, perform exercises that give you the biggest return for your investment.

These exercises will help you maintain your functional strength, be a better athlete, improve your stamina and prevent injury. Whatever sport or activity you love, these will make a big difference for long term results.

You don’t need to waste your time in the gym doing exercises that don’t provide the results you want. These 6 exercises will help you achieve your goals.

Squats

Everyone should do squats, no excuses. There are so many varieties and progressions to start with that we can adjust this exercise to work for you. The easiest way is to do a squat is to a chair, or with a ball to guide you. Squats recruit so many large muscle groups they are one of the most important exercises.

Why?

Because squats are a multi-joint exercise that will benefit the whole body. Leg muscles keep us mobile, balanced and are good for your brain too.

Squats require flexion at the hip, knee, and ankle. They are a compound exercise because they recruit many muscle groups. If performed with a weighted bar they are also great for improving bone density.

How?

With your feet about shoulder-width apart drop your hips down and back, keeping your knees behind your toes. Go as low as you can comfortably. When you get stronger aim to have your thighs parallel to the floor. Keep your upper body erect, shoulders back and head up as you perform the exercise.

Leg Curls

How tight are your hamstrings? Do you sit most of the day? Do you have back pain? All of these can be alleviated by strengthening your hamstrings. Hamstring injuries are the most common sports injury because they are often the most neglected muscle.

Your hamstrings are three muscles that connect your pelvis with your knee. They function to flex your knee and extend your hip, when you walk, run or jump.

One common problem is a lack of balance between the quadriceps and hamstrings. This is often the most common cause of back pain, as well as knee and hip problems.

Every exercise has a progression that can make it suitable for everyone depending on your current circumstances. Strengthening your hamstrings is important, and there are many options. If you don’t have a leg curl machine, or have other injuries to compensate for, there is always another way.

Chest Press

All types of pushing exercise use the large muscles of the chest. These are important for good posture, breathing, and shoulder stability. The four muscles that make up the “pecs” connect the upper arm to the body and stabilize the shoulder.

Any pushing exercise works your chest muscles and every pulling exercise engages the muscles of your back. Like with your leg exercises, aim for equal pushing to pulling exercises to develop upper body strength without muscle imbalance.

The easiest way to start is to perform push-ups against the wall, then progress to the floor. You can begin with light dumbbells and then progress to a barbell for improved bone density and upper body strength.

Row

The big muscles of your back are also critical for maintaining proper posture. Especially while you are doing other exercises, like running, cycling, swimming or hiking. The biggest muscles in your upper back, the latissimus dorsi and the trapezius, help to stabilize your shoulders. Weak back muscles can lead to shoulder, neck, and back pain.

Overhead Press

The overhead press is also a multi-joint exercise that works your deltoids, trapezius, pectorals and triceps. If you perform it standing you will also be using your lower back and abdominals for support. It helps to improve stability, bone density and upper body strength needed for daily activities and most sports.

To perform a standing overhead press begin with two dumbbells and hold them at shoulder height. If you have shoulder problems start with your palms facing toward each other. The more difficult way to perform the exercise is with your palms facing out. Push the weights straight up from your shoulders and back down to shoulder height in a controlled manner.

Unfortunately, I don’t have a video of a shoulder press. But, I do have a photo of me from 1998 doing a shoulder press on a ball.

Abs

There are so many ways to work your abdominals and core muscles with many variations depending on individual needs. Your abdominals, low back, hips all support your body, generate power and keep you stable. Developing a strong core allows you to have better posture, prevent injuries and reduces back pain. Core exercises can be adapted based on your current level of strength, health history and training needs.

From a simple partial crunch to the extended plank there are many exercise variations for core strength.

All of these exercises can be adapted to your level of fitness and individual needs. These will work all the biggest muscle groups, keeping you strong for fitness and life.

Any questions about strength training or your current program let me know.

Change your mind, change your health,

Shayla