To Lighten Up, Go Heavy

It has long been understood that in order to maximize strength and muscle mass gains, one must include multi-joint basic movements in his/her strength training program. These movements should be exercises which engage the large muscle groups of the body, in movement patterns which are mechanically optimum for lifting heavy weight.

I've often referred to these as "core" versus "assistant" exercises because they are the most important movements in the program. Some of the most common core exercises include the barbell squat, the bench press, the dead lift, the leg press, the bent-over row, and the power clean. I understand that most of you aren't interested in body building or power lifting, but don't dismiss these exercises too quickly. Even if your goal is weight loss, core exercise have great value. These exercises are the most capable of building muscle, and muscle is crucial in helping you to maintain a high metabolism during weight loss. Furthermore, because these movements engage more muscle mass and demand a much greater effort, you will not only burn more calories while exercising, but your metabolism will continue to be elevated higher and longer post-exercise!

The bottom line is that core exercises will help you become a leaner, stronger machine; and I don't know too many clients who don't want that. One more bonus: most of these basic multi-joint exercises are outstanding for strengthening the core region (abs, low back, hips) of the body-something which has become very popular these days! Despite their benefits, these exercises can also be dangerous if attacked with reckless abandon. Learn to do each movement properly, use strict form, start with light weight, and increase slowly!