The Myth of the Magical Exercise
When a well-intended podcaster or influencer speaks with conviction around a “must do” or “most important” exercise for men/women/athletes/aging/etc., don’t believe them.
In a world of social media fitness influencers, longevity “experts,” and podcast pundits, the average exercise consumer is inundated with fitness advice—usually delivered with a heavy dose of conviction and certainty. It often sounds like there are certain exercises we must do. The shortlist typically includes:
Grip strength work to increase longevity
Barbell bench press for chest development and athletic performance (especially for those who grew up in the '90s)
Hanging strength—again, tied to grip and longevity
Farmer’s carries (walking with heavy weights in each hand)
Split squats for glute development (obviously)
The reality?
There are no magical exercises.
A strength training exercise is simply an anatomical movement—or set of movements—with resistance applied against it. That’s it. As long as we are articulating around the joint in question, and moving through at least a little bit of range of motion, then we are recruiting the targeted muscle. If we add weight via a free-weight, machine, band, or manual resistance, then it becomes a strength training exercise.
We simply need to address all of the major muscle groups with an exercise (or 2). But we have tremendous autonomy in which exercise we choose.
Squat
Walking lunge
Split squat
Leg press
Hip press
All of these exercises work the same muscle groups. Some have their advantages (and some have their disadvantages), but they are, at the end of the day, exercises intended to do the same thing.
If an injury or personal preferences prevent you from performing one or more, fine. Select a different one.
And if you can’t perform any of the above—due to injury, for instance? Perform a combination of leg extension, leg curl, and an isolated hip extension movement. You are covering the same musculature.
And of course, this same approach applies to all muscle groups and all exercises.
Two Potential Caveats:
Lumbar Extension: A significant amount of research suggests that isolated lumbar extension (low back) exercise is far more effective than any alternative.
Pullover: It’s so awesome that it might have magical powers. 😄
