Doing bicep curls and sit ups at the gym can give you large biceps and great abs, but do these exercises support your daily tasks or improve your athletic skills? Many people design their gym routines around exercises aimed at improving their appearance, often overlooking fundamental movements that build a strong and balanced foundation. Gym workouts should prioritize movements that enhance everyday function and athletic performance. Focusing on improving mobility rather than isolating specific muscle groups promotes practical strength, boosts overall efficiency, and reduces the risk of injury.
At Sheddon Physiotherapy and Sports Clinics, located in Oakville and Burlington, we focus our assessment on functional movement screening which allows us to identify your strengths, address areas for improvement, and tailor a plan and workout routine to your needs. Whether you have a current injury or working on injury prevention, the therapists at Sheddon can help guide you in the right direction.
Are you among the many people starting the new year by joining the gym and setting goals to get stronger and fitter in 2025? Wondering which exercises will help you reach those goals? A well-rounded workout plan should focus on six fundamental movement patterns: squat, hinge, lunge, push, pull, and carry. These foundational exercises are key to building practical strength, enhancing mobility, and minimizing the risk of injury—helping you excel in both everyday tasks and athletic activities.
Keep reading to learn more about each movement and how to incorporate them into your routine!
- Carry
Carrying a weight, whether it’s a grocery bag or a child, requires core stability and balance. The “carry” exercise simulates this by having you walk while holding a weight, engaging your core muscles, enhancing grip strength, and preventing unnecessary side-to-side movement of the spine. Strengthening these muscles through carrying exercises not only improves spinal stability but also makes everyday tasks that involve lifting and carrying much easier and safer.
Progressions for carries:
- Farmer walks
- Lunge
Lunging is a crucial move in daily life. Whether you are picking up items that have fallen or tying your shoes, lunging helps to reduce extra tension on the lower back. Lunging also enhances unilateral strength, balance, and coordination, which leads to improved body posture and less chance of getting hurt during regular tasks. Lunging also helps athletes strengthen their lower bodies and improve stability.
Progressions for lunges:
- Bodyweight lunges
- Walking lunges with weight
- Push
The pushing movement is something we use daily, whether it’s opening doors, or pushing a shopping cart. In the gym, you can practice push motions in two primary ways: horizontally, as in push-ups or bench presses, and vertically, like overhead presses. Strengthening the muscles involved in pushing—such as the chest, shoulders, and triceps—can make these everyday activities easier and more efficient while also improving overall upper body strength and functionality.
Progressions for pushing movements:
- Push-up on box
- Push-up
- Bench press/dumbbell press
- Overhead press.
- Pull
Pulling exercises—such as rowing or even everyday actions like opening doors—can significantly benefit the muscles responsible for maintaining proper posture and supporting spinal health. Strengthening these muscle groups is especially important for individuals who spend long hours sitting at a desk, as it helps prevent chronic back pain and postural issues. By including pulling exercises in your workouts, you can build a more balanced upper body, improve alignment, and reduce the risk of injuries.
Progressions for pulling movements:
- TRX rows
- Seated rows
- Dumbbell rows
- Hinge
Bending at the waist while slightly flexing the knees is crucial for safely lifting heavy objects, such as a box or grocery bag, from the floor. Using the proper technique helps protect your lower back from strain and injury. This movement targets key muscles in the hamstrings, glutes, and lower back, promoting strength and stability in these vital areas. Strengthening these muscles not only enhances your lifting ability but also reduces the risk of injury during everyday activities.
Progressions for hinge movements:
- Hinge pattern with dowel
- Single-leg Romanian deadlift (RDL)
- Barbell RDL
- Deadlift.
- Squat
Squatting is one of the most functional movements you can practice, as it’s something we do daily without even thinking about it—whether sitting in a chair or picking something up from the floor. Regular squatting strengthens the legs and improves flexibility in the hips, knees, and ankles. A solid squat not only helps prevent lower body injuries but also enhances sports performance in activities like running, skiing, and cycling. Strengthening your squat technique can lead to better overall movement and greater efficiency in both daily tasks and athletic pursuits.
Progressions for squat movements:
- Goblet squats
Fundamental Workout Movements for Life and Sports
Focusing on these six fundamental movements can significantly enhance your strength, balance, and flexibility, whether you’re an athlete or simply looking to improve daily function. At Sheddon Physiotherapy and Sports Clinics in Oakville and Burlington, we prioritize movement techniques that improve both performance and quality of life. Our therapists design customized programs that incorporate these essential movements, helping you prevent injury while maximizing your athletic potential.
Did you know Sheddon Physiotherapy and Sports Clinic has a clinic in Oakville Athletic Academy (OAA)? OAA is a premier sports training facility. This collaboration allows Sheddon to deliver integrated care, combining physiotherapy with athletic training for injury recovery, performance improvement, and prevention. Whether it’s post-op recovery, sport-specific rehab, or functional movement screening, this location is perfect for athletes and active individuals looking to get back to the gym or sport, thanks to access to a fully equipped gym.
For more information or to schedule a consultation with our expert team, contact Sheddon Physiotherapy and Sports Clinics in Oakville or Burlington today. We’re here to help!
For more info, contact Sheddon Physiotherapy and Sports Clinics in Oakville and Burlington at 905-849-4576.
We are located less than 10 min from Sheridan College Oakville and 4 min East from Oakville & Milton Humane Society.
The Burlington physio clinic is located only 5 min west of Spencer Smith Park and 6 min north-west of Burlington Beach, on Plains Rd East.
