While there is no one size fits all approach for what exercise program you should be following, there are movement patterns that every exercise program should include if your goal is to get stronger without getting hurt.

While there are dozens of exercise variations for each of the movement patterns covered below, the actual exercise program is less important than making sure all 6 movement patterns are covered throughout your program.

As a Doctor of PT that helps men get really strong, I've seen firsthand how important it is for us to make sure our clients build strength while ALSO staying healthy for years to come - and you can do the same by regularly including these 6 movement patterns into your exercise routine:

1: Hinge

The hinge pattern is foundational for building strength through the back side of your body while also building the proper strength and mobility needed to stay healthy during your daily or sport activities.

Common variations of the hinge include deadlift variations, kettlebell swings, and good mornings.

2: Squat

Squats are often labeled the king of lower body exercises, and are a great way to build lower body strength, strengthen your joints, and improve core strength.

Common variations of the squat include back squats, front squats, goblet squats, and machines such as leg press or hack squats.

3: Upper Body Pull (Horizontal and Vertical)

Pulling movements for the upper body are a great way to build a strong posture, healthy shoulders, and a great physique. 

Common variations of pull movements include row variations (horizontal pull) and pullup/pulldown variations (vertical pull).

4: Upper Body Push (Horizontal and Vertical)

Pushing movements for the upper body are a great way to build strong and healthy shoulders while building the strength of your chest and your shoulders.

Common variations of push movements include pushups, dips, or bench presses (horizontal push) and shoulder or push presses (vertical push).

5: Lunge (And Single Leg Work)

While squats and deadlifts get emphasized in most programs due to the ability to move a lot of weight, lunges and other single leg work are essential for improving balance and single leg strength which is essential for improving asymmetries that can lead to injury over time.

Common variations of lunges include forward lunges, backward lunges, lateral lunges, walking lunges, and split squat variations. Other single leg work would include any balance work and exercise staples such as single leg deadlifts.

6: Carry

The often overlooked carry is one of the last movement patterns that needs to be in your program, as these help build you an extremely strong core, grip, and improve overall posture (see this article on 10 core exercises you're probably not performing for some of our favorite carry variations)

Common variations of carries include single arm farmer’s carries, trap bar carries, overhead carries, or sandbag carries.

Focusing on a variety of the above movement patterns, exercises, and an emphasis on proper technique is a great recipe for building strength, improving your physique, and building healthy joints for the long-term.

Which movement pattern are you neglecting most from your current exercise routine that you need to add in?