This is an overview page about exercise. I have several pages about exercise, depending on what you’re interested in:
Get it Together: Movement Versus Muscle Isolation
A common question asked by people lifting weights or doing calisthenics is what muscle am I working out. A human body has roughly 300 skeletal muscles. You are not going to individually target them. So, people think of targeting their back and their biceps and chest and triceps, etc. This is flawed. The human works in movements and the body never isolates muscles—it integrates them. Integrating your muscles to accomplish movements not only makes you stronger, it makes exercise safer.
Which movements should I focus on? Horizontal and vertical pushes and pulls, quad and hip dominant level changes, locomotion, and rotation is one solid approach. This approach develops a well-balanced body. Make sure each week incorporates all these movements and you’re set. Refer to movement-based training for more information.
Fewer is better. My preference is bodyweight and kettlebells. Again, see why kettlebells for why I emphasize this particular tool.
Where do we go from here?
Are you a fire fighter? A soldier? Or are you an office worker? What percentage of your time do you need to spend on exercise? If you’re living an active life, and you have a job with low physical requirements, the answer is very little. I’m not writing to professional athletes or soldiers or fighters. The advice here is for the general public. If you fall into that category, why not select exercise that gives you a high return on investment? A movement-based program with kettlebells and bodyweight exercise works perfectly.