The Big 5
5 Lifts You Should be Doing Weekly
There are a lot of different lifting exercises out there that you could do. And yes, most of them are beneficial to your goals BUT there are FIVE staple lifts that everyone should be doing, regardless of your goals and/or abilities. (there are variations out there, no matter what your abilities are!) These 5 staple lifts are also known as the Big 5. The Big 5 include the (1) Chest Press, (2) Row, (3) Shoulder Press, (4) Squat, & (5) Deadlift.
These Big 5 have a huge carry over effect into your everyday life. The value of practicing the Big 5 weekly will not only make you stronger overall, but will also help to increase your metabolism, increase your joints range of motion, and improve your quality of life.
Each of the Big 5 have multiple variations that can be done, & can help spice up your routine, but the benefits of them are the same. It also doesn’t matter if you use dumbbells, barbells, or machines, because again, the carry over (benefits) are the same. So pick up your favorite modality and let’s get to it!
Chest Press
A classic pushing movement that strengthens the upper body by improving the strength of the pecs (chest muscles), anterior deltoids (front of the shoulders), and triceps (back on the upper arm).
Carry Over: Pushing objects away from your body, such as shutting a door close
Common Variations: Bench Press, Incline Press, Dumbbell Press
View a Demo HERE
Row
A pulling exercise that strengthens the muscles of the back (the latissimus dorsi [lats], trapezius, rhombines, & erector spinae).
Carry Over: Pulling objects toward your body, such as opening a door
Common Variations: Seated Row, Bent Over Row, One-Arm Row
View a Demo HERE
Shoulder/Overhead Press
Another pressing movement where you focus on pressing weight over your head. This helps to strengthen the deltoids (shoulder muscles).
Carry Over: Reaching your arms over your head, such as grab an object from a high shelf
Common Variations: Arnold Press, Military Press, Seated Overhead Press
View a Demo HERE
Squat
A pushing exercise for strengthening the lower body. Primary muscles that are used and strengthened include the quadriceps (front of thighs), adductor magnus (inner thighs), and the gluteus maximus (butt).
Carry Over: Going from sitting to standing & standing to sitting
Common Variations: Back Squat, Front Squat, Split Squat
View a Demo HERE
Deadlift
A pulling exercise that strengthens the lower body by pulling weight off the ground. The muscles worked and strengthened include the gluteus maximus (butt), hamstrings (back of thighs), & erector spinae (lower back).
Carry Over: Picking objects off the ground or lower than your hips
Common Variations: Sumo Deadlift, Single Leg Romanian Deadlift, Trap Bar Deadlift
View a Demo HERE
Are you familiar with these 5 lifts? How often are you doing them (or some variation of them?!)? If you’re not already, add each of them in at least one time a week and watch how your strength improves!
Veronica
Photo by Victor Freitas on Unsplash