The 5 Strength Movements Everyone Should Master
As the weather picks up, I always notice the same thing – People feel better so they move more. And naturally, they want to train harder.
That’s great but this is also where a lot of people skip the basics and go straight into doing too much, too soon. If you want strength that actually lasts, you need to build it on solid foundations.
These are the five movements I come back to again and again with Personal Training clients, and talk about with Sports Massage clients.
1. The Hip Hinge
This is your deadlift pattern.
It teaches you how to load your hips properly instead of your lower back. Once you get this right, everything feels stronger and safer.
Most people bend from the spine without realising and that’s where issues start.
If you can hinge well, you protect your back and unlock proper power through your glutes.
2. The Squat
Simple, but often done poorly.
A good squat builds strength through your legs, hips, and core. It also tells me a lot about your mobility.
Tight ankles, stiff hips, poor control. It all shows up here.
You don’t need to chase depth straight away – you need control first.
3. The Push
Think push-ups or overhead pressing.
This builds strength through your chest, shoulders, and arms. It also teaches you how to stabilise through your core while producing force.
If your shoulders feel dodgy, this is usually where we tidy things up.
4. The Pull
Rows, pull-ups, anything that brings weight towards you.
This is one of the most overlooked patterns, especially for people who sit a lot.
Strong pulling muscles support your posture and reduce that tight, rounded feeling through your upper back and neck.
5. Carrying Weight
This is the one most people skip – but it’s one of the most useful things you can train.
Carrying weight builds grip strength, core stability, and real-world strength that transfers into everyday life.
Think of it as strength you can actually use.
Building these five movements properly means everything else becomes easier.
You move better and you feel stronger, and what’s more, you’re far less likely to pick up injuries.
This is exactly why I focus on simple, structured movement in my own workouts, and especially in my kettlebell work.
Kettlebells naturally train all of these patterns without overcomplicating things and can be a fun way to workout with minimal equipment.
If you’re looking for a simple place to start, or something to keep you consistent, my beginner kettlebell PDF walks you through these foundations step by step.
Nothing fancy. Just solid movement done well. Keep your eyes peeled for PDF release day details!
Need something more, get booked in at www.astralfitness.co.uk or send me an email to enquire about one-to-one or couples personal training.
Thank you for reading this weeks blog, The 5 Strength Movements Everyone Should Master.
Thanks for reading,
Chloe