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Lifts such as squats, deadlifts, bench presses, chin-ups, and rows. Throughout the week, your strength training workouts should include at least one the following exercises: Lower-body, hip-oriented movement, such as a deadlift or Romanian deadlift Lower-body knee-oriented movement, Health2wealthclub such as a squat or leg press Upper-body vertical or diagonal pushing exercise, such as a shoulder press or incline press Upper-body vertical or diagonal pulling movement, such as a chin-up/pull-up or lat pulldown Upper-body horizontal pushing movement, such as a bench press or push-up Upper-body horizontal pulling exercise, such as a bent-over row or seated row Since this is the most traditional type of strength training, there's Health2wealthclub no need to explain the value of why you should be using compound exercises. What I will say is that although using compound exercises to get stronger is well established for helping improve your overall functional capacity, they do have their limitations. You may not want to hear it, but compound exercises fall short. And this isn't based on opinion. It's based on research and the principle of specificity. Missing Essential 1 – Single-Leg Exercises Health 2 Wealth Club The debate many coaches have about single-leg versus double-leg exercise is like arguing about whether you should eat only carrots or only broccoli. In reality, each vegetable offers a unique flavor and provides a certain set of nutrients, so just include them both in your diet. Throughout the week, your strength training workouts should include at least one the following: A single-leg hip oriented exercise, such as a single-leg Romanian.