20/10/2026
Commandment 1: Do the correct exercises
Strength training isn’t reinventing the wheel. Every great programme, from Olympic athletes to people training for life, comes back to four main movement patterns…
Squat - a knee-dominant lower body push targeting your quads and glutes. Every time you stand up from a chair, climb stairs, get out of a car, or walk up a hill, that’s a squat.
Hinge - a lower body pull hinging at the hips with minimal bend at the knees targeting your hamstrings, glutes, and posterior chain. Train this well and you’ll have a stronger back, better posture, and a serious reduction in injury risk.
Push - Horizontal pushes hit your chest and triceps. Vertical pushes hit your shoulders. Pushing strength is what you use when you move heavy objects, open doors, lift things onto a shelf, push a pram up a hill.
Pull - Horizontal pulls strengthen your mid back. Vertical pulls strengthen your lats and improve your overhead strength. Pulls are huge for posture. They counteract all the time we spend slumped at desks, hunched over phones, driving. They also build the grip strength you need for carrying bags, opening jars, and a hundred other daily tasks.
Master these four, and you’ve mastered the foundations of strength.
VAMOS! 💪
