When you check online, you can find hundreds of different exercises that many claim should be included in your weight lifting program. If you are to pick some of them, how are you supposed to know which of them are good and which ones are not effective?
Choosing the exercises you need get your desired results isn’t easy, but it’s one factor that will determine whether you will succeed in your program or not. Well, the good thing is that there is only one exercise that you must stay away from, and there are five others that need to be in your program.
What’s the Worst Exercise Out There?
Whatever weight training routines you may have, make sure you avoid doing the Smith machine squats. The worst thing about this particular exercise is that the machine keeps your body in a path of motion that may not be right for your body. So, if you happen to be shorter or taller that the right fit for the machine, you’re putting yourself at risk of having a back, hip, or knee injury.
What Are the Most Important Exercises?
The lunge is definitely a must-do exercise. Lunges are perfect for working the hamstrings, glutes, and the quads. There are several variations of lunges, like stationary lunges, walking lunges, and reverse lunges. Switching it up is recommended so you won’t hit a plateau. The best thing about lunges is that you can perform them in the gym or at home, and even without weights.
The pull-up is often taken for granted because they don’t look as impressive as lifting a barbell. And yet, pull-ups are one of the best exercise one can have in their weight lifting program, particularly for developing the upper body.
3. The Plank
The plank is an excellent exercise if you’re looking for complete core-strength development that you can perform with several variations. For instance, you may balance your arms or legs on your exercise ball, or you can lift your arm or leg off the floor also.
It is common for any weight training routines to include this exercise. The burpee is great not just for improving the strength of almost all muscles in your body, but it also boosts your metabolic rate so you could burn calories pretty quickly.
5. The Squat
The last exercise you should have in your weight training program is the squat. This is considered one of the best exercises for growing your muscles both in the lower and upper body. When performing the squat, it’s recommended that you do a full range of movement. You would see better results also if you incorporate occlusion training in all your weight training exercises.