One of the best things you can do for your body is to move regularly. With a mix of cardio, strength training and mobility work, you greatly improve your chances of keeping your body happy and healthy as you age.
However, if you’re new to exercise, it can be hard to figure out exactly what moves you should be doing. A smart principle to follow is to incorporate movement patterns you do in everyday life, but make them a bit harder. That way, you’ll build the stability, strength and mobility needed to handle daily tasks with ease.
According to expert Peloton trainer Joslyn Thompson Rule, there are eight fundamental movement patterns that you should include in your regular workouts: hip hinge, knee bend, vertical push, vertical pull, horizontal push, horizontal pull, carry and rotation.
“Getting the body to move through all of those patterns will just make you a bit more robust,” says Thompson Rule.
You don’t need to hit all eight patterns in every session, but try to include them across your weekly program.
Here’s how to train each movement pattern through a weighted exercise.
I’m using these adjustable dumbbells from Amazon. They take longer to change weight than other, more expensive models, but the spinlock mechanism means the weight plates are attached securely.
1. Hip hinge: Deadlift
Sets: 3 Reps: 8-12
- Stand with your feet shoulder-width apart with dumbbells or a barbell in front of your feet.
- With a slight bend in your knees, hinge at your hips and push your buttocks back to pick up your weight.
- Drive your hips forward to stand, pulling the weight up.
- Keep the weight close to your shins and your shoulders back to maintain a flat back.
- Lower back down with control, by hinging at your hips again.
Other hip hinge exercises: Hip thrust, glute bridge, kettlebell swing
2. Knee bend: Squat
Sets: 3 Reps: 8-10
- Stand with your feet slightly wider than hip-width apart, toes pointing out slightly.
- Bend your knees to lower into a squat, keeping your knees facing the same direction as your toes.
- Pause when your thighs are parallel to the floor or lower.
- Push through your heels to stand.
- Hold a weight in your hands to make the move harder.
Other knee bend exercises: Lunge, step-up
3. Vertical push: Overhead press
Sets: 3 Reps: 8-10
- Stand with your feet shoulder-width apart, holding dumbbells by your shoulders with your palms facing forward.
- Straighten your arms to press the dumbbells overhead.
- Lower the weights back to shoulder height.
Other vertical push exercises: Arnold press
4. Vertical pull: Dumbbell pull-over
Sets: 3 Reps: 8-12
- Lie on your back, with your knees bent and feet flat on the floor.
- Hold a dumbbell in both hands, arms extended directly above your chest.
- Engage your core, and keeping your arms straight and lower back on the floor throughout, lower the dumbbell behind your head so it touches the floor.
- Return to the starting position.
Other vertical pull exercises: Pull-up, lat pull-down
5. Horizontal push: Push-up
Sets: 3 Reps: 6-10
- Get on your hands and knees, with your hands slightly wider than shoulder-width apart.
- Step your feet back so that your legs are extended with your body in a straight line from head to heels.
- Engage your core, then bend your elbows to lower your chest toward the floor.
- Push through your palms to return to the start position.
- Drop your knees to the floor or place your hands on an elevated surface to make the move easier.
Other horizontal push exercises: Chest press
6. Horizontal pull: Bent-over row
Sets: 3 Reps: 8-12
- Stand with feet shoulder-width apart, holding dumbbells by your sides.
- Hinge forward from your hips so your torso is at a 45° angle.
- Pull your shoulder blades back to engage your lats, then lift the dumbbells to your rib cage.
- Pause and squeeze your shoulder blades together.
- Lower back down with control.
Other horizontal pull exercises: Inverted row
7. Rotation: Wood chop
Sets: 2 Reps: 8-12 each side
- Stand with your feet hip-width apart, holding one dumbbell in both hands at your left hip with a slight bend in your elbows.
- Lift the dumbbell diagonally up and to the right and across your body, rotating your torso to the right.
- Reverse the movement to return to your starting position.
- Complete all repetitions on one side, then switch sides.
Other rotation exercises: Halo
8. Carries: Suitcase carry
Sets: 2-3 Time: 30-45sec each side
- Stand with your feet shoulder-width apart, holding a dumbbell in one hand by your side.
- Walk for 30 seconds, resisting the pull of the dumbbell and maintaining an upright posture throughout.
- Repeat on the other side.
Other carry exercises: Farmer’s carry
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