Strength training is more about "longevity" than "appearance" ─ It works especially well for those who can't stick with the gym. Five basic movements anyone can do.

Strength training is more about "longevity" than "appearance" ─ It works especially well for those who can't stick with the gym. Five basic movements anyone can do.

When people hear "strength training," many immediately think of muscular physiques or frequenting the gym, which can be intimidating. However, recent health information repeatedly emphasizes a more understated and realistic perspective. Muscles are the "infrastructure that supports life," and the differences become more pronounced with age. Struggles with stairs, back concerns, and persistent fatigue—these everyday issues often surface when there is a decline in "muscle strength" and "movement stability," key components of physical fitness.


An article (mainly video-based) published by stern aligns with this perspective. The key takeaway is that "even those with no exercise experience should first grasp 'these five basics.'" The message is that mastering "basic movements" that engage the entire body is more important than specialized techniques or equipment.


Why "five basic movements"?

There are countless strength training exercises, but the movements frequently used in daily life are actually quite limited.

  • Squatting and standing up

  • Pushing (pushing a door, supporting the body)

  • Pulling (pulling in luggage)

  • Lifting objects (picking up from the floor, carrying)

  • Maintaining posture with the core (walking, sitting, preventing falls)


When you compile exercises that represent each of these, you end up with about five essentials. Mastering these "forms" before adding more gym machines ultimately allows for greater adaptability.


Below, we will rephrase the "five pillars covering the whole body" in a way that beginners are less likely to fail, in line with the article's intent (the names and variations may differ by school, but the aim is common).


1) Squats (squatting and standing)

Aim: Foundation of leg and glute strength, and the power to stand
Squats are a top candidate. Standing up from a chair, climbing stairs, and lowering your center of gravity to brace yourself—all these actions are extensions of squats.


For beginners, learning a "safe trajectory" is more important than "squatting deeply." The trick is to focus on pulling your hips back, not just bending your knees. Initially, a "chair squat," where you lightly touch a chair, is sufficient.


Common Mistakes

  • Knees caving inward

  • Heels lifting off the ground

  • Rounding the back (overreaching for depth)


2) Push-ups (pressing movement)

Aim: Coordination of chest, shoulders, arms, and core
Push-ups require not only the "pushing power" of the upper body but also core strength to keep the body in a straight line. In other words, it's more of a "full-body exercise" than it appears.


It's common for many people to struggle with push-ups. The difference between being able to do them or not often lies not just in muscle strength but in form (how you stabilize your body).


Practical Starting Point

  • Start with wall push-ups, then progress to inclined push-ups on a platform, knee push-ups, and finally standard push-ups.
    Begin with a few repetitions in a "stable posture" rather than focusing on "quantity."


3) Hinge (deadlift-type movement: bending at the hips)

Aim: Learn the "lifting technique" that protects the back
Picking up items from the floor, lifting shopping bags, and carrying luggage—many people injure their backs here because they bend at the back.


Hinge exercises are practice for "bending at the hips and using the glutes and hamstrings." Even without weights, mastering the movement of "pulling the hips back" is a win.


Recommended Introduction

  • Touch the wall with your buttocks (pull your hips back to touch the wall)

  • Practice "picking up and placing down" with light items carefully


4) Plank (core stabilization)

Aim: Build a stable body and foundation for posture
Planks are more about "stabilizing the torso" than just the abs. If your back arches or your hips rise, the effectiveness drastically decreases.
Rather than enduring for long periods, it's more valuable to "hold firmly and neatly" even for a short time.


Guidelines
Initially, 20 seconds for 2-3 sets is sufficient. Prioritize "keeping the neck, back, and pelvis in a straight line."


5) Pull (pulling movement: pull-ups/lat pull types)

Aim: Use the back and create a foundation to counteract shoulder stiffness and hunching
"Pushing (push-ups)" is common in daily life, but "pulling" tends to be neglected unless consciously practiced. As a result, shoulders can easily roll forward.


If pull-ups are difficult, you can use bands, bodyweight rowing with a table, or gym lat pulls—any form is fine. The important part is the "feeling of pulling with the back."


Reactions on Social Media (Reconstructed Common Opinions)

Proposals like "five exercises anyone can do" always generate buzz on social media. The reactions generally fall into the following groups.


① Supporters: "This is all you really need"

  • "Simple menus are sustainable. Not having to overthink is the best."

  • "It's helpful that you can do it with bodyweight even if you can't go to the gym."

  • "The phrase 'strength training for health' really resonates."

② Realists: "It's not as easy as it sounds"

  • "There are people who can't do even one push-up."

  • "Pull-ups are impossible. I'd like alternative suggestions too."

  • "Deadlift types are scary for the back. Explanations of form are necessary."

③ Innovators: "This is how I keep it up"

  • "I do 10 squats while brushing my teeth."

  • "I do planks for just 20 seconds on a timer. Every day."

  • "Buying a band changed my world for pulling exercises."

④ Skeptics: "Strength training is becoming too much of a 'must'"

  • "I dislike the atmosphere of blaming those who can't do strength training."

  • "Some people can't do it due to health conditions or chronic illnesses. It's not a cure-all."


This "division of opinions" is healthy. While strength training is indeed effective, it's not the same level of difficulty for everyone. That's why the key is to "adapt it to a doable form."


The "Minimal Menu" That Won't Lead to Failure (For Busy People)

Jumping straight into an hour three times a week is unsustainable. The initial goal is to "integrate strength training into your life."


Example: Twice a Week, 15 Minutes

  • Squats (can be done with a chair) 8 reps x 2

  • Inclined push-ups 5 reps x 2

  • Hinge practice (picking up with light items) 8 reps x 2

  • Plank 20 seconds x 2

  • Tube row (pulling) 10 reps x 2


"Learning the form" is more important than "breaking a sweat." This is the shortest route. Once you feel comfortable, focus on refining the movements rather than increasing repetitions. The more your form improves, the more your body changes with less effort.


Conclusion

Reframing strength training as a "life skill" rather than a "hobby" makes the discussion much more practical. By gradually strengthening these five areas—squatting, pushing, pulling, lifting, and maintaining posture—you can potentially reduce daily discomfort and alleviate physical concerns.


The simultaneous appearance of "it's simple and helpful" and "it's not as easy as it sounds" on social media is because both are true. The important thing is to convert it into a "form you can do" and continue. Start today with a 20-second plank or 10 chair squats.


Sources

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