It’s easy to get caught up in all the social media fitness trends online; TikTok is notorious for this. From the 12-3-30 treadmill workout to the “Hot Girl Walk,” it has been responsible for many of the current workout routines adopted by millions around the world.
As a trainer, I often have to cut through the BS and remind clients that sticking with the basic principles of building strength and muscle isn’t complicated and does work. I’ve seen some crazy stuff trending on Instagram, rooted in zero science, yet still made popular by “fitfluencers.”
Call me old school, but these exercises do (and always will) work. I encourage you to give them a try if you want to build true functional strength and watch your gains transform in the gym. Alongside a balanced diet, plenty of protein and recovery days, you could see your results skyrocket and daily tasks become easier even as you age.
1. Deadlift
The deadlift is an example of a true functional exercise that builds full-body strength and power. This move mimics picking up something heavy from the floor, so you can see how practicing the deadlift can translate to daily activities, even as simple as picking up your child from the floor.
Deadlifts strengthen your core muscles as well as the muscles that run down the back of your body, known as your posterior chain, including your back, glutes and hamstrings. This move is an example of a hip hinge, so including movements like this in your routine will reinforce common movement patterns like bending over.
- How to deadlift step-by-step
2. Farmer's carry
Getting better at the farmer’s carry will help you lift and carry heavy things in daily life. Whatever weights you choose to use, you’ll strengthen your grip, trunk, arm and shoulder muscles. And, it is endlessly progressive. Over time, you can increase the load or distance and use different weights to challenge your grip further.
If you have limited equipment, you don’t need kettlebells, dumbbells, or trap bars; you could even practice with groceries or heavy water bottles.
3. Push-up
Push-ups strengthen your upper body muscles, including your pectorals, triceps and shoulders. If you’re ever in a situation where you need to push your own bodyweight up from the ground, you can get ahead of the game and prepare with push-ups. It's essentially the bodyweight version of the bench press, so I always recommend that clients press their own weight before adding load.
There are so many push-up variations you can try if your goal is to get better at them, including weighted push-ups or decline push-ups, which involve elevating your feet above your body height.
4. Lay to stand: Reverse burpee
Although the reverse burpee doesn’t sound old-school, it essentially builds the ability to go from a lying position to a standing one without using your hands for support. If you ever need to get up off the floor in a hurry, this move will help you do it effortlessly.
The reverse burpee will test your core power and strength and requires some flexibility in the hips and hamstrings. If you struggle to get off the floor, try to place your feet down close to your butt, as this will help you drive up through your legs and launch upward.
Place your hands next to your hips on the ground if you need extra support until you’ve practiced the movement pattern and built the strength to perform the exercise without help.
5. Dead hang
Grip strength is a key indicator of longevity — what better way to test yours than hanging from a bar? Static holds build stability and strength without muscles moving through a range of motion, and this hold will build endurance and a bulletproof set of arms and shoulders.
There are two ways to approach a hang: you could hang with your full weight, which emphasizes the “dead” in “dead hang,” releasing as much tension as you can by allowing your body to go heavy.
The alternative is to slightly pull your shoulders down your back and draw them together; it’s a great way to increase shoulder activation and encourage stability, and might help you maintain the hold for slightly longer by taking a little weight off.
Remember, these exercises are designed to be progressed. To get fitter and stronger, you need to show up and practice these movements regularly as part of a thought-out, periodized strength training plan.
Once you can power out your sets and reps comfortably, add load or increase overall volume to keep your muscles challenged as you improve; try to keep your gym time interesting by mixing in new movements from time to time.
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More from Tom's Guide
- You don't need heavy barbell squats to strengthen your quads, glutes and hamstrings — try the pendulum squat instead
- Forget running — this 20-minute low-impact workout boosts your metabolism and builds cardio fitness
- Forget burpees —the 'Pilates burpee' is beginner-friendly and low-impact (and you’ll love it)
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