HOW A COACH CHOOSES EXERCISES: WHAT MAKES AN EXERCISE “HIGH VALUE”?

There are thousands of exercises to choose from. Open social media on any given day and you’ll see new variations, complicated combinations and movements designed to get your attention.

But a good workout doesn’t need to include the newest or most impressive-looking exercises.

It needs the right exercises.

When I design a workout for a client, I’m not simply choosing movements that will make them sweat or leave them sore. I’m considering what each exercise accomplishes, whether it matches the client’s goals and how it fits into the rest of their program.

That’s where high-value exercises come in.

WHAT MAKES AN EXERCISE HIGH VALUE?

A high-value exercise gives you a strong return on the time and effort you put into it.

It may train several muscle groups at once, improve stability, strengthen a movement pattern or help your body perform everyday tasks more effectively. It should also be something that can be modified for your current ability and progressed as you become stronger.

A high-value exercise may:

• Strengthen multiple muscles at the same time

• Improve core strength and stability

• Develop balance, coordination or grip strength

• Support movements you use in everyday life

• Be modified around your limitations

• Be progressed as your strength improves

This doesn’t mean isolation exercises or simpler movements aren’t useful. Every exercise should have a purpose within the program. The goal is not to fit as many muscles as possible into every movement—it’s to understand why an exercise is being used.

SOME OF MY FAVORITE HIGH-VALUE EXERCISES

Goblet squat

Most people think of the goblet squat as a leg exercise—and it certainly strengthens the quadriceps and glutes.

However, holding the weight in front of your body also requires your core to brace, your upper back to remain strong and your entire body to maintain balance and control.

Squatting is also an important movement pattern for everyday life. We use it when sitting down, standing up and lowering ourselves to reach something.

Romanian deadlift

The Romanian deadlift, or RDL, primarily strengthens the hamstrings and glutes. It also teaches the hip-hinge pattern—the ability to move through the hips while maintaining control through the spine.

As the weight becomes heavier, your hands and forearms must work harder to maintain your grip. Your core must also stabilize your torso throughout the movement.

Overhead press

The overhead press is one of my favorite exercises for developing strong, beautiful shoulders.

But the shoulders and arms aren’t working alone. Your core, upper back and lower body must help stabilize you as you press the weight overhead. Performing the exercise well requires posture, control and full-body tension.

Hip thrust

The hip thrust is all about strengthening the glutes—especially when it is performed with an appropriate amount of resistance.

Strong glutes help support the hips and pelvis and play an important role in walking, climbing stairs and producing lower-body strength. The key is learning to move through the hips without overextending through the lower back.

Deadbug

The deadbug is a sneaky exercise. It looks easy, but when it’s performed correctly, it can become one of the most effective core exercises in a program.

The goal is to maintain your core brace and keep your pelvis and spine controlled while your arms and legs move. This teaches your core to resist unwanted movement—a skill that carries over to strength training and daily activities.

A GREAT EXERCISE STILL HAS TO FIT THE PERSON

Even the best exercise isn’t automatically right for everyone.

A person’s training experience, mobility, injury history, goals and current ability all matter. A goblet squat may be an excellent choice for one client, while another may need a box squat, supported squat or leg press.

An overhead press may work beautifully for someone with healthy shoulders, while a landmine press or another pressing variation may be more appropriate for someone with limitations.

Modifying an exercise doesn’t make it less effective. It makes the exercise appropriate for the individual.

GOOD PROGRAMMING IS MORE THAN A LIST OF EXERCISES

A workout is a collection of exercises.

A program is a plan.

Good programming considers exercise selection, order, resistance, repetitions, rest, progression and recovery. It also considers how all of those pieces work together over time.

You don’t need complicated exercises to get strong. You need purposeful exercises that match your body, support your goals and can grow with you.

That is how a coach chooses exercises—and why the right exercise will always be more valuable than the trendiest one.

READY TO BUILD YOUR OWN MOMENTUM?

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8-WEEK MOMENTUM LINK HERE