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Whether you’ve been working out for a long time or would categorize yourself as more of a beginner, one thing stands true regardless: Everyone should keep a core group of go-to exercises. For many, these exercises will focus on building strength, and during a segment on the Huberman Lab podcast, excellent options were provided as a foundation. Neuroscientist Andrew Huberman was joined by longtime fitness expert and Chairman of StrongFirst, Inc., a fitness education training company, Pavel Tsatsouline.
During the conversation, Tsatsouline was asked by Huberman what specific options should be included in the weekly workout routine of all people. Tsatsouline, who introduced the Spetsnaz training technique to the US Navy SEALs, Marines and Army Special Forces, had a few specific options and areas of the body to target.
Pavel Tsatsouline’s Exercises All People Should Include in Their Weekly Workout Routine
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The focus of these exercises, as Huberman pinpointed, was either to develop or maintain strength through these workouts. As Tsatsouline explained, there are a very few select exercises that you’d want to have on this list. He added that it largely depends on personal preference and, in turn, offered a few different types of variations.
“You definitely ought to do something for the posterior chain, you absolutely do,” Tsatsouline said. “If we are looking at the barbell, I would start out with the narrow sumo deadlift..Your stance is just wide enough to let your arms through. Your arms stay parallel to each other, you [should] find a comfortable stance for yourself.”
Tsatsouline correctly points out that when discussing the topic of strength, this type of workout is exactly what you’d do when picking up heavy groceries or something similar. It’s important to highlight that, as he points out, deadlifting form is extremely vital, and before doing it, you should practice the motion.
“You practice that first, you learn how to hip hinge. It’s extremely important to learn how to hip hinge.”
Now, if you aren’t a big fan of the idea of deadlifting, there is a great alternative in the form of a squat that can benefit those with any past injuries or who prefer not to deadlift.
“If you decide not to pursue high numbers in the deadlift, maybe it’s not appropriate for you or maybe you lack in the coaching, a fantastic exercise for everybody is a zercher squat,” he continued. “In the zercher squat, you hold the ball [in the crooks of your elbows]…The advantage of the zercher squat over the back squat or front squat is even if you have messed up shoulders, wrists, elbows, you still can do that.”
The next area of focus is on pressing, and Tsatsouline was specific in highlighting one of the well-known exercises—the bench press. He cited that a pressing exercise is a key area to focus on and should be integrated to the routine.
“You find some pressing exercise. The bench press has gotten a bad reputation thanks to the gym bros,” Tsatsouline said. “…But if you look at athletes who also do some lower body work…they’re making great use of the bench press, so it’s a relatively simple exercise and unlike other pressing exercises, it allows you to make strength gains with very low volume of training.”
Andrew Huberman Highlights 4 Specific Great Workouts for Your Routine
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After Tsatsouline laid out the various options as focus exercises to include in your weekly workout routine, Huberman added a few additional easy-to-do choices.
“Would a combination across the week of some sort of squat, let’s say the zercher squat, perhaps a kettlebell swing or something else for posterior chain, pull-up and dip, be a fairly comprehensive program?” Huberman posed.
Tsatsouline replied, “Absolutely,” while the two highlighted some benefits of the workouts. Specifically, Huberman explained that he’s a big fan of dips; however, after doing them for a long time, utilizing just your body weight can make it almost too easy at times.
Here’s a full list of the breakdown of workouts provided by both Tsatsouline and Huberman during the conversation:
Narrow sumo deadlift or zercher squatKettlebell swingPull-upsDips
Much of the decision surrounding what workouts to do could involve what you have available while exercising. Everyone does their workout differently, and some opt to do so at home, while others prefer to go to the gym specifically. Regardless, these are a few options that will work at the gym, especially for those who have access to the available workout equipment.
Related: Fitness Expert Explains a Unique Workout to Train Less and Build Muscle Faster
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