At Onset Strength, we believe that building a fit and strong physique doesn’t have to be overly complicated. While countless exercises exist, focusing on a few foundational movements will foster incredible results.
We understand that not everyone can perform them all from the start due to mobility restrictions or lack of adequate technique knowledge. That is why we believe that when you start your fitness journey your goal should be to get to perform these exercises with perfect technique through mobility work and exercise modifications.
Believe it or not those workouts will still cause adaptations in your body and you will build strength and muscle during the process.
Here are the five exercises you need to focus on mastering for effective, well-rounded strength development.
1. Squats
Squats are the cornerstone of lower body strength and functional fitness. They engage multiple muscle groups, including the quads, hamstrings, and glutes, while also improving core stability. In fitness we refer to them as "The king of all exercises", and for a good reason. Studies show that performing loaded squats trigger several processes in the whole body that promote overall muscle and strength development.
Cues to Perform them correctly:
Stand under the barbell on the squat rack.
Place the barbell on top of your trap muscles and hold the bar with your hands as close as possible to your shoulders to maximise back engagement and stability.
Stand up un-racking the bar and take 2 controlled steps back.
Stand with your feet shoulder-width apart.
Take a big breath into your stomach and get it as tight as possible, as if someone is going to punch you.
Push your hips back and lower your body as if you're sitting in a chair, keeping your chest as upright as possible.
Aim for a depth where your thighs are at least parallel to the ground.
Come back up keeping the air in and your core tight, exhale when you finish the rep.
Take another big breath and repeat.
Our favourite regressions: Bodyweight squats and box squats (lower the box as you progress)
2. Bench Press
The bench press is crucial for developing upper body strength, particularly targeting the chest, shoulders, and triceps.
Cues on how to Perform it correctly:
Lie flat on a bench with your feet firmly planted on the ground.
Grip the barbell slightly wider than shoulder-width
Push your shoulders blades back and down and your hips up on the bench creating a nice arch on your lower back and bringing your chest forward
Un-rack the bar.
Lower it slowly to your chest roughly at sternum level, keeping your your shoulder position and elbows tucked in slightly.
Press the barbell up until your arms are fully extended.
Our favourite regressions: Technique bar bench press (or lightest bar available) or dumbbell bench press until you build enough strength to use a barbell.
3. Rows (Barbell or Dumbbell)
Rows are essential for developing a strong back, improving posture, and balancing muscle growth between the front and back of your upper body.
Cues on how to Perform it correctly:
Stand with your feet shoulder-width apart and hinge at the hips while keeping your back straight.
Grip a barbell or dumbbell and pull the weight up towards your torso aiming for your belly button (barbell) or on to your sides towards your pockets (dumbbell), squeezing your shoulder blades together and sticking your chest out.
Lower the weight back to the starting position and repeat for the desired number of repetitions.
Our favourite regressions : Knee on Bench Dumbbell Rows, Single Arm Supported Rows.
4. Overhead Press
The overhead press enhances shoulder strength and stability, engaging not just your upper body but your core as well. This is as we call it "the most humbling exercise" for most people, as you will only need to work with light weight compared to all other exercises on this list, and that is the reason why many people neglect it!
However, the benefits of performing overhead presses go beyond the gym, one of the most common movement restrictions we see in people specially as the age is the ability to simply lift their arms overhead, let alone under load (think of putting a box up in a shelf).
Cues on how to Perform it correctly:
Stand tall with your feet shoulder-width apart and grip the barbell or dumbbells at shoulder height.
Push your shoulder blades together and your chest out.
Rest the barbell on the top of your chest right below your collarbone.
Ensure your elbows are under the bar (or dumbbells) and your forearms asre perpendicular to the floor.
Press the weight directly overhead, extending your arms fully.
Maintain a tight core to protect your lower back and ensure proper alignment throughout the lift.
Our Favourite Regressions: Seated Variations,
5. Deadlifts
Deadlifts are integral for building overall strength, targeting the posterior chain (glutes, hamstrings, lower back). They have a bit of a bad rep and are sometimes refer to as a "dangerous exercise". This is only because it is a very technical exercise and because it is relatively easy to use heavy weight and be able to move it off the ground, people tend to focus only on the weight they lift and not the technique, resulting in injuries.
Cues on how to Perform it correctly:
Stand with your feet hip-width apart, with the barbell positioned over your mid-foot (shoelaces)
Bend at the hips and knees to grip the bar, keeping your back flat and chest up.
engage your back muscles by thinking of bending the bar around your shins
Lift the barbell by extending your hips and knees simultaneously, keeping it as close to your body as possible, ideally dragging along your chins and thighs.
Reverse the movement to lower the weight back to the ground in a controlled manner.
Our favourite regressions: Romanian deadlifts, High Block Deadlift (placing blocks or plates under the loaded bar to elevate the starting position.
Conclusion
If you want to build a fit and strong physique, try Incorporating these five exercises—squats, bench press, rows, overhead press, and deadlifts—into your training routine can dramatically improve your strength and overall fitness levels. Remember, focusing on form and consistency is key to making progress and. minimise risk of injury.
If you have any questions about these exercises or want to share your own experiences, feel free to drop us an email, we'll be happy to help wherever possible!. Don't forget to follow the blog for more tips, insights, and guidance on your fitness journey!
Until next time!
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