Men’s physical fitness is more than just lifting weights, cardio, and other specialized programs. It’s about challenging your body with the right exercises to build strength and endurance while improving agility and flexibility.
Incorporating these 8 fundamental exercises into your routine will not only help you achieve peak performance but also prevent injury and aid in injury recovery if you ever hurt yourself lifting or running or jumping or crawling. The benefits of a strong, muscular physique are unmistakable. Having stronger muscles makes tasks like lifting objects, climbing stairs, and even everyday actions like opening a door easier to perform.
What you will learn
pull-ups/chin-ups
The pull-up is a compound exercise that targets many different muscles, including the lats, biceps, front of the shoulders, middle of the back, and even the lower back and core. If you’re performing full pull-ups with a pronated grip, you’ll also be working for your forearms, wrists, and hands.
A single set of 8 to 10 pull-ups will be sufficient for most people, and can be added as a finisher in all-out sets of multiple exercises at the end of your workout. For chin-ups, you simply change your grip to supinated, which shifts more of the work to the biceps. Chin-ups are easier than pull-ups, so you might want to start with them if you’re a beginner. You can also do both to get the benefits of both. You can also try neutral-grip (palms facing each other) pull-ups/chin-ups for variety.
push-ups and variations
Push-ups are a great full-body exercise that engages your core and upper body. Push-ups can be done on your knees or your toes. However, push-ups on your toes are more difficult than on your knees and shift more of the work to your core.
For a more intense push-up variation, try clapping push-ups. To perform clapping push-ups, lower yourself to the ground, push back up, and clap your hands midair above your head. This variation is more difficult than regular push-ups because you have to control your momentum upon landing and reestablishing core control.
If push-ups are too easy for you, you can try other exercises that are variations of push-ups, such as incline push-ups, decline push-ups, one-arm push-ups, or other types of push-ups like diamond push-ups, Hindu push-ups, or dragon push-ups. You can also mix things up by doing push-ups in other positions, such as while on your knees or while standing on a bench.
Squats
Squats are one of the most effective exercises you can perform and should be part of every workout routine. Squats will help build strength and muscle in your legs but also engages your core, lower back, and upper body.
Squats can be done inside on a step or chair, outside in the dirt, or on an outdoor deck. You can try different squat variations, such as sumo squats, goblet squats, box squats, or Zercher squats. You can also mix up the squat by doing squats with a barbell, dumbbells, or a weighted plate.
Deadlifts
Deadlifts are another compound exercise that can help you build a stronger and more muscular back and core. Deadlifts not only help you gain strength in your back, but also in your legs, glutes, and arms, especially if you use a weighted barbell or dumbbells.
You can do deadlifts on the ground or a lifting bench. Deadlifts on the ground are easier than lifting from a bench, but lifting from a bench can strengthen your core more than deadlifts performed on the ground. Try both to see which variation works best for you.
Dips
Dips are an upper body exercise that can help build a stronger upper back, shoulders, and core. Dips can be performed on a dipping station, or a chair or bench with a surface to rest your hands or on the edge of a stair step or box.
You can also try holding yourself in a dip position by using a sturdy tree branch or pole that you can grip. Dips can be done with two hands or one hand. You can also mix up the dip by adding various types of grips like with your legs in between two parallel bars or using a Swiss ball.
Core Exercises
Core exercises help strengthen your lower back and abdominal muscles and other areas around your torso. Core exercises are especially important for athletes since they can help prevent injury and improve performance.
There are tons of different core exercises for you to choose from. Some popular core exercises include planks, crunches, mountain climbers, and leg raises. Try a few different core exercises, and find ones that work best for you.
Cardio/Running/Jumping/Crawling/etc.
Cardio is a general term for any exercise that improves your cardiovascular system’s health. This includes things like running, hiking, swimming, cross-country skiing, and more. Try to get at least 30 minutes of cardio every day to improve your health and fitness. You can also try adding jumping exercises like squat jumps, split jumps, or burpees into your workout routine. Burpees are a full-body exercise that will strengthen your core, arms, and legs. You can also try adding in parkour or freerunning-like movements or crawling exercises into your workout to get a full-body workout.
Elite athletes perform these 5 exercises, too.
These five exercises are surefire ways to improve your overall fitness and health. Elite athletes like LeBron James, Serena Williams, and Cristiano Ronaldo all perform these exercises, too.
Squats: Squats are one of the most effective exercises you can perform. Squats work your lower body muscles, including your quadriceps, hamstrings, and calves. They also help build strength in your core, lower back, and upper body.
Deadlifts: Deadlifts are another great exercise that targets your lower body muscles and core. They also engage your upper body and help increase your upper body strength. Deadlifts are a full-body exercise, which is what makes them effective.
Push-ups: Push-ups are an upper body exercise that targets your shoulders and core muscles. They are easy exercises to perform and are great for any fitness level. Push-ups can be done on your knees or your toes.
These are the 8 fundamental exercises for Men’s physical fitness. These exercises will help improve your overall fitness and health. Elite athletes like LeBron James, Serena Williams, and Cristiano Ronaldo all perform these exercises, too.
Conclusion
So if you want to be as fit as them, start doing these exercises today.
