top of page

Components of an Effective Strength Program




Edward Stanley once said “Those who think they have not time for bodily exercise will sooner or later have to find time for illness.” Most adults are unable to dedicate multiple hours daily to exercise. People are busy with work, kids, social gatherings, etc. We need to make time for exercise and ensure we are maximizing that time by performing high value activities that provide substantial benefits. Many people use their exercise time performing aerobic activities such as heading out for a 30 minute run or an hour bike ride because it is accessible and does not require travel to a gym or building out a loaded home gym. I would argue that rather than prioritize aerobic exercise, people should prioritize strength training. The reason being that strength training done effectively will provide an aerobic stimulus; however aerobic exercise will not provide you with a strength stimulus!


An effective strength program should be based on the following movement patterns:


  1. Squat

  2. Hip Hinge

  3. Vertical Press

  4. Vertical Pull

  5. Horizontal Press

  6. Horizontal Pull

  7. Single Leg Strength

  8. Carries


These movement patterns are functional in that they mimic everyday movements. They are innate in that we instinctively pick things up from the ground and carry them over distances, stand up from chairs, push/pull open doors, and climb stairs without needing specific instruction. When performed at high intensity, these movement patterns provide a potent stimulus to the musculoskeletal and cardiovascular systems providing substantial health and performance benefits. For efficiency and effectiveness, try breaking these movements into two workouts weekly. One workout should emphasize the squat, pull, single leg, and carry while the other emphasizes the hip hinge, press, single leg, and carry. Put your best effort into these 4 movement patterns and get things done quickly that will provide the most benefit!


Whether you are brand new to strength training or highly experienced seeking to optimize programming, the experts at RISE are here to help! Book an appointment today to get whatever information you need to maximize your time and prevent illness.

THE CLINIC

We are located at the corner of W. Evans and S. Platte River Dr. 

  • Instagram
  • Facebook
  • YouTube

2101 S Platte River Dr. Unit A

Denver, CO 80223

P: (720) 248-4386

F: (844) 579-0090

Rise@Rise-RSP.com

CONTACT

Ask about availability, pricing, or other questions

Thanks for submitting!

Rise Logo White
Subscribe here to stay up to date on the latest PT advice and Rise events!

Thanks for subscribing!

© 2024 by Rise Rehabilitation and Sport Performance PLLC

bottom of page