09/09/2026
Fitness is at the center of what we do.
Over the past year, we shared 52 reasons WHY people need fitness.
Now we're answering the next question.
HOW?
Here is week 14 of 52 on HOW to approach fitness.
Learn the Movement Categories
Last week, we broke a great workout into four simple pieces:
Warm up. Strength. Cardio. Cool down.
Now let's start building that strength portion.
The human body has more than 600 muscles, but thankfully, you don't need 600 different exercises to train them.
Most movements can be organized into a handful of categories:
Squat. Hinge. Press. Pull. Lunge. Cardio.
You squat into a chair.
Hinge to pick something off the ground.
Press something overhead.
Pull a door open.
Lunge down to the floor.
Walk, run, climb stairs, and move through the world.
Training these patterns doesn't just build muscle. It builds a body that's prepared for life.
For general health, strength, muscle development, and longevity, aim to train these major movement patterns roughly 2–3 times throughout the week.
Depending on the movement, weight, and your experience, somewhere around 20–60 challenging repetitions in a session can be a useful starting range.
That could be:
3 sets of 10 Goblet Squats.
4 sets of 8 Deadlifts.
3 sets of 12 Dumbbell Presses.
3 sets of 10 Rows.
The goal isn't to perfectly check every box every workout.
Look across your entire week and create balance.
Train your legs to squat and hinge.
Train your upper body to press and pull.
Train your heart and lungs.
Progress these movements over time.
Build muscle. Build strength. Improve your health. And most importantly, build a body capable of doing the things you love for decades.
Tilla Fit is also in the process of building a free Movement Library on YouTube, organized into these categories. As it grows, you'll have a resource to find exercises, watch demonstrations, and learn new movements when building your workouts.
This Week's Challenge:
Look at your last seven days of training.
Squat. Hinge. Press. Pull. Lunge. Cardio.
Which categories did you train, and which ones are you missing?
The full Week #14 blog is available now on our website and in your inbox!
