THe big 5: Strength Training Made Simple
Building strength doesn’t have to be complicated. In fact, some of the most effective strength training programs revolve around just five foundational movement patterns: push, pull, squat, hip hinge, and core. By focusing on these basic categories, you can train all major muscle groups efficiently—without spending hours in the gym or juggling dozens of different exercises.
These movement patterns mirror how we naturally move in daily life and sports. A push (like a push-up or overhead press) targets the chest, shoulders, and triceps. A pull (such as a row or pull-up) works the back and biceps. Squats strengthen the quads and glutes, while hip hinges (like deadlifts or bridges) target the posterior chain—glutes, hamstrings, and lower back. Core exercises train your abdominal wall and deep stabilizing muscles to support spine and pelvic alignment. By rotating exercises within these five patterns weekly, you can keep your workouts fresh while targeting the same essential systems.
Muscle growth (hypertrophy) occurs when you challenge your muscles close to fatigue. According to the current scientific consensus, the most effective rep range for hypertrophy is typically 3–4 sets of 6–12 reps, performed near failure—meaning your muscles are challenged but you maintain good form throughout.¹ Whether you're lifting heavy weights for lower reps or moderate weights for higher reps, the key is reaching the point where only 1–2 good reps remain “in the tank.”
This simple structure makes strength training accessible to beginners and scalable for experienced lifters. You don’t need to memorize dozens of exercises—just master the patterns and challenge yourself progressively. If you’re not sure how to get started or want help tailoring a plan to your body and goals, we’re here to help at Local Point Physical Therapy. We can design a safe, evidence-based strength program that complements your lifestyle and builds long-term strength and confidence.
References:
Schoenfeld, B.J., et al. (2016). Effects of different volume-equated resistance training loading strategies on muscular adaptations in well-trained men. Journal of Strength and Conditioning Research.
American College of Sports Medicine (ACSM) Position Stand: Progression Models in Resistance Training for Healthy Adults.
Disclaimer:
This blog is intended for general informational and educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Reading this post does not establish a physical therapist-patient relationship with Local Point Physical Therapy or Dr. Christine Kornegay, DPT. Please consult your own healthcare provider or a licensed physical therapist for personalized evaluation and recommendations before beginning any new exercise or rehabilitation program.