Movements Every Man Over 40 Must be doing in their Workouts

fitness ideas Feb 25, 2024

In the realm of fitness and movement, fundamental movements refer to a set of basic, foundational patterns that humans perform regularly in daily life and athletic activities. These movements are considered essential because they form the building blocks for more complex exercises and activities, and they engage multiple muscle groups and joints simultaneously.

While various experts and fitness professionals may categorise fundamental movements differently, some common examples include:

  1. Squatting: This involves bending at the hips and knees to lower the body towards the ground, as if sitting down on a chair. Squats primarily engage the muscles of the thighs, hips, and buttocks.

  2. Hinging: Hinging movements involve bending at the hips while keeping the spine straight, such as during deadlifts or kettlebell swings. These movements primarily target the muscles of the posterior chain, including the hamstrings, glutes, and lower back.

  3. Pushing: Pushing movements involve extending the arms against resistance, such as during push-ups, bench presses, or overhead presses. These movements primarily work the muscles of the chest, shoulders, and triceps.

  4. Pulling: Pulling movements involve bringing resistance towards the body, such as during pull-ups, rows, or cable rows. These movements primarily target the muscles of the back and biceps.

  5. Lunging: Lunging movements involve stepping forward, backward, or to the side while bending the knees to lower the body towards the ground. Lunges engage multiple lower body muscles, including the quadriceps, hamstrings, glutes, and calves.

  6. Twisting: Twisting movements involve rotating the torso or limbs around the spine, such as during Russian twists or wood chops. Twisting exercises engage the muscles of the core and obliques.

  7. Walking and Running: Walking and running are natural human movements that involve propelling the body forward by alternating steps. These activities engage multiple muscles throughout the body, including the legs, hips, core, and arms.

Incorporating these fundamental movements into a training regimen can help improve strength, mobility, stability, coordination, and overall functional fitness. They are especially important for promoting proper movement patterns, preventing injuries, and enhancing performance in both everyday activities and athletic pursuits. Over 20 years of coaching these movements here at DRME, these types of movements have given those that we've helped great success.


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