move well

Exercises like the bench press, biceps curls, lat pull-downs, leg press, ab crunches are an easy go-to, especially for men in most fitness facilities across the globe. After doing these exercises for an extended period of time they might find they’ve hit a plateau. The workouts aren’t producing the same results anymore.

Think of exercise as a pure movement in the four planes, front, back, left, and right.  Our bodies are made to move while using multiple joints and muscles at a time. The fundamental patterns of movement are the bend and lift (hip hinge or squat), single-leg (lunge or step-up), push to the front and overhead, pull from the front and overhead, and rotation.


Join group hikes, walks, or bicycle rides.

Try new exercises that use different muscles or even the same muscles but in different ways. The emergence of the functional training method is a great avenue that you can explore. Functional training is a term used to describe exercises that help you perform activities in everyday life more easily. These exercises typically use the whole body — definitely multiple muscles — and emphasize core strength and stability.

What is functional training good for?
  • Functional training is great for building speed, agility, and improving cardiovascular health. When done correctly, not only does this type of training improve those core muscles in the lower back and abdomen, it also offers the following benefits: Improves posture. Increases range of motion.
  • The whole point of functional fitness is to teach the body to work smarter and be stronger in more efficient ways.
Always aim to challenge your body in different ways.
The kettlebells, battle ropes, box jumps, Bosu balls, weighted bags, Trx cables, stability balls the cleans and jerks, snatches, and calisthenics (bodyweight moves) are great avenues to explore to spice up your workout. Always aim to challenge your body in different ways. Join group walks, hikes, rides, or obstacle races for a change.