The ONLY Exercises You Need (MEN OVER 40)
If there were only 10 exercises you could do for the rest of your lift, especially if you are over 40 years old, which would they be? In this video, I am going to give you the 10 exercises that I would do for the rest of my life and why I would choose those over others as well as why I think you would find them valuable as well. If you are looking to train for years to come, some of these exercises should come as a no-brainer when comes to inclusion in your workout program when longevity is the focus.Train Forever Here - http://athleanx.com/x/only-10-exercises
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Some of these exercises I wish I had started doing in my 20's or had swapped out other exercises in favor of these 10 as they would have probably prevented some of the orthopedic issues I currently deal with today. If you are under 40 and you are looking to stay training for the long term, then you might want to pay attention to some of these exercises and implementing them into your workout routine.
The first of only 10 exercises you need for the rest of your life is the box squat. This variation of a squat is extremely helpful for those with orthopedic issues as well as those that struggle meeting depth when they squat.
Next up in the list of 10 exercises you should do for the rest of your life is the reverse lunge. Not only is it dynamic in the sense that you training outside of the sagittal plane, but you are able to alleviate knee pain by lunging backwards as opposed to forwards. If balance is an issue you have when it comes to doing lunges; remember to step wide to give yourself a bigger base of support. Add in a small twist of the torso over the lead leg and you will be in prime position to maintain balance throughout the movement.
Third on this list of 10 exercises is the 30º incline bench press. Research has shown us that the incline bench press is the variation that has the greatest impact on the overall chest development. We also know that 30º is the sweet spot for upper chest activation as well as being to handle an adequate amount of weight. Just remember to make sure that your shoulders stay back and down to protect the shoulders as well as to create better activation in the chest.
After that, we have the high pull. I call this the anti-upright row because it improves on everything that exercises falls short on. With the upright row, you are putting your shoulders into a vulnerable position by introducing internal rotation of the shoulders with elevation. If I can introduce an exercise that hits the middle delts just as well, includes targeting of the rear delts, and protects your shoulder health all in one exercise, why wouldn't that be the one I choose?
Next, on this list of only 10 exercises you could do for the rest of your life, especially for those over 40, comes pullups. This bodyweight exercise should be a staple of everybody's routine, whether you can do them or not. What I mean by that is that even if you can't do a single unassisted pullup now, you should be doing assisted pullups and working to get strong enough to start doing them unassisted. Having the strength to be able to pull yourself up is an important life skill and should be trained as such.
Sticking with the muscles of the back, my next exercise that I would do for the rest of my life is the seated cable row. This versatile exercise allows you to train multiple areas of the back utilizing different grip widths and elbow positioning, all while protecting your lower back. Want to hit the lats? Simply keep your elbows low and close to your sides. Want a thicker upper back and rear delts? Elbows high and wide! With your lower back saved by this exercise, you can focus on training for longevity and the long haul.
In the seventh spot of these 10 exercises is the barbell curl. Some might say that this exercise is impossible because of wrist mobility issues, but I would argue that this exercise is not only the best you can do to build big biceps, but can actually improve wrist mobility over time. When it comes to building muscle, we want the most effective exercises and in my opinion, there is none better for big biceps.
For the last three exercises on this list of 10 exercises you should do for the rest of your life, there is a great focus on longevity. To see what these exercises are and how beneficial they are for training for longevity, watch to the end of the video.
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