As we step into 2025, it's time to prioritize your health and fitness like never before. The key to building strength, improving endurance, and feeling your best isn’t about jumping on the latest trends, but instead focusing on tried-and-true movements patterns. Here are the five essentials you need in your program to become your strongest and fittest self this year:
1. Squat: Build Lower Body Strength and Mobility
Squats are a foundational compound movement that build strong and powerful legs, whilst improving your mobility. The beauty of squats (and all compound lifts!) is they can be adapted to suit just about any fitness level or goal. Whether you’re doing bodyweight squats, goblet squats, split squats, or back squats with a barbell, you'll build your quads, hammies, glutes, and core.
2. Hinge: Strengthen Your Posterior Chain
The hinge is a hip-dominant movement that builds your posterior chain—the glutes, hamstrings, and lower back. Movements like deadlifts, RDL's & kettlebell swings not only build strength but also improve athletic performance and can reduce injury risk when done correctly. These movements are especially important for maintaining good posture and developing power.
3. Push: Develop Upper Body Strength
Everyone loves chest day. Pushing movements are essential for upper body strength and muscle development. Exercises like push-ups, bench presses, and overhead presses will build the chest, shoulders, and triceps. Incorporate a mix of horizontal (e.g., bench press) and vertical (e.g., overhead press) pushing movements to target all muscle groups.
4. Pull: Build a Strong Back and Improve Posture
Pulling movements are key for building a strong back, improving posture, and balancing out the pushing exercises. Rows and pull-ups will build strength & size in your lats, traps, rhomboids, and biceps. A strong back not only builds your physique but also your overall strength and stability.
5. Sweat: Build Endurance and Improve Health
Hybrid training is all of the rage for a reason! Whether it’s running, cycling, swimming, or HIIT, getting your heart rate up is crucial for endurance and cardiovascular health, but can also have huge mental benefits as well! Choose an activity you enjoy to make it sustainable and fun.
Progression is Key
To see real results, focus on progressive overload—gradually increasing the weight, intensity, or volume of your exercises over time. This ensures that your body continues to adapt and grow stronger. Consistency is equally important, remember consistently good always beats occasionally great.
Let’s make 2025 your strongest and fittest year yet! Start small, stay consistent, and celebrate your progress along the way. You’ve got this! 🔥