If You Could Only Do Ten Exercises The Rest Of Your Life
Some guys fantasize about fancy cars, personalized golf clubs, or seeing their crypto stock hit the moon. Not me.
Instead, I ponder a deeper, existential question:
“If you could only choose 10 exercises to perform for the rest of your life—what would they be and why?”
Yes, you’re right! I actually am that lame.
In a world where we’re bombarded with endless workout options, far too many people waste their time and effort on exercises that don’t get them closer to their goals.
Narrowing it down to just 10 exercises forces you to consider what truly delivers the most value. It eliminates the fluff. We hate fluffy exercises. They might look cool on Instagram, but they don’t help you build strength, enhance mobility, or support long term health.
Whether you're aiming for muscle growth, fat loss, or simply staying active, these 10 exercises cover all the bases.
1. Dumbbell Incline Bench Press
Muscles Targeted:
Upper chest, shoulders, triceps.
Benefits:
The dumbbell incline bench press is excellent for targeting the upper portion of the chest, a key area for creating a balanced, well-defined chest. The incline angle shifts the focus slightly upward, engaging the shoulders more than a flat bench press, which helps in developing overall upper body strength.
Using dumbbells allows for a greater range of motion compared to a barbell, promoting better muscle activation and allowing each side of the body to work independently, which helps to correct imbalances.
Why I Chose This Exercise:
The dumbbell incline bench press effectively builds upper chest strength and size, creating a more balanced and aesthetically pleasing upper body. Its versatility and ability to isolate the upper chest make it a valuable addition to any workout routine.
Variations:
Incline Dumbbell Fly: Focuses more on stretching the chest muscles.
Decline Dumbbell Press: Targets the lower portion of the chest.
2. Dumbbell Row
Muscles Targeted:
Back, biceps, core.
Benefits:
The dumbbell row is a staple exercise for developing a strong, thick back. It primarily targets the lats, rhomboids, and traps while also engaging the biceps and core for stabilization. This exercise is key for improving posture and enhancing pulling strength.
Dumbbells allow each side of your body to work independently, which helps correct muscle imbalances and ensures balanced muscle development.
Why I Chose This Exercise:
The dumbbell row is essential for building a strong, well-rounded back. It enhances both size and strength, improves posture, and is an excellent exercise for maintaining balance between the left and right sides of the body.
Variations:
Single-Arm Kettlebell Row: Adds a different grip and balance challenge.
Bent-Over Barbell Row: Allows you to lift heavier weights for overall back mass.
3. Pull-Up
Muscles Targeted:
Back, biceps, shoulders.
Benefits:
Pull-ups are one of the best bodyweight exercises for building upper body strength, particularly in the lats, biceps, and shoulders. They are a true test of functional strength and endurance, engaging multiple muscle groups simultaneously.
Pull-ups also enhance grip strength and core stability, making them a valuable exercise for both athletes and those aiming to improve overall fitness.
Why I Chose This Exercise:
Pull-ups are unmatched for building upper body strength and muscle. They require minimal equipment and can be done almost anywhere, making them accessible and essential for overall fitness development.
Variations:
Chin-Up: Targets the biceps more directly with palms facing you.
Wide-Grip Pull-Up: Focuses more on the outer lats and upper back.
4. Dumbbell Side Raise
Muscles Targeted:
Shoulders (lateral deltoids).
Benefits:
The dumbbell side raise is an isolation exercise that specifically targets the lateral deltoids, helping to build rounded, broad shoulders. This exercise is crucial for achieving a balanced shoulder development, as it focuses on the often underworked side delts.
Developing strong lateral deltoids contributes to a more defined and athletic appearance and helps in stabilizing the shoulder joint during various movements.
Why I Chose This Exercise:
The dumbbell side raise effectively isolates the lateral deltoids, which is key for developing balanced shoulder muscles. This exercise adds width to your shoulders, contributing to an overall more muscular and athletic physique.
Variations:
Cable Lateral Raise: Provides constant tension on the deltoids throughout the movement.
Seated Dumbbell Side Raise: Minimizes body movement for stricter form.
5. Reverse Lunge
Muscles Targeted:
Quads, hamstrings, glutes, core.
Benefits:
The reverse lunge is a compound movement that targets the lower body muscles, including the quads, hamstrings, and glutes, while also engaging the core for stability. This exercise is great for building strength and muscle in the legs while improving balance and coordination.
Reverse lunges place less stress on the knees compared to forward lunges, making them a safer option for those with knee issues or those looking to reduce the risk of injury.
Why I Chose This Exercise:
Reverse lunges are highly effective for building lower body strength and muscle while minimizing the risk of knee injury. They also improve balance and coordination, making them a versatile exercise for overall leg development.
Variations:
Walking Lunge: Adds a dynamic element, increasing cardiovascular demand.
Bulgarian Split Squat: Focuses more intensely on each leg individually.
6. Trap Bar Deadlift
Muscles Targeted:
Hamstrings, glutes, lower back, traps, core.
Benefits:
The trap bar deadlift is a variation of the traditional deadlift that places less stress on the lower back while still effectively targeting the hamstrings, glutes, traps, and core. The trap bar allows for a more natural lifting position, making it a safer and more accessible option for many lifters.
This exercise is excellent for building total body strength and muscle, particularly in the posterior chain, which includes the muscles along the backside of the body. It’s also highly functional, mimicking the mechanics of lifting objects in daily life.
Why I Chose This Exercise:
The trap bar deadlift is a safer alternative to the traditional deadlift, offering similar benefits with reduced risk of injury. It’s a great exercise for building overall strength and muscle mass, particularly in the posterior chain, which is essential for functional fitness.
Variations:
Traditional Deadlift: Increases the challenge for the lower back and grip strength.
Romanian Deadlift: Focuses more on the hamstrings and glutes with a straighter leg position.
7. Push-Up
Muscles Targeted:
Chest, shoulders, triceps, core.
Benefits:
Push-ups are a classic bodyweight exercise that targets the chest, shoulders, triceps, and core. They are one of the most accessible exercises, requiring no equipment, and can be performed almost anywhere.
Push-ups are excellent for building upper body strength and muscle endurance. They also engage the core, helping to improve overall stability and balance.
Why I Chose This Exercise:
Push-ups are a fundamental exercise for building upper body strength and endurance. Their versatility and simplicity make them a must-have in any workout routine, offering great results without the need for equipment.
Variations:
Diamond Push-Up: Targets the triceps more intensely with hands close together.
Plyometric Push-Up: Adds explosive power to the movement.
8. Incline Dumbbell Bicep Curl
Muscles Targeted:
Biceps.
Benefits:
The incline dumbbell bicep curl is an isolation exercise that specifically targets the biceps. By performing the curl on an incline bench, you increase the range of motion, allowing for a deeper stretch at the bottom of the movement, which enhances muscle activation and growth.
This exercise is excellent for building bicep size and strength, contributing to a well-rounded, muscular arm appearance.
Why I Chose This Exercise:
The incline dumbbell bicep curl allows for a greater stretch and range of motion, making it highly effective for building bicep size and strength. It’s a great exercise for adding variety to your arm workouts and maximizing muscle growth.
Variations:
Hammer Curl: Targets the brachialis and brachioradialis for thicker arms.
Concentration Curl: Focuses on isolating each bicep individually.
9. Single-Arm Carry
Muscles Targeted:
Core, shoulders, grip, legs.
Benefits:
The single-arm carry is a functional exercise that targets the core, shoulders, grip, and legs. This exercise improves core stability, balance, and grip strength, which are essential for overall functional fitness and injury prevention.
Carrying a weight in one hand challenges your body to resist lateral forces, engaging the obliques and other stabilizing muscles to maintain balance and posture.
Why I Chose This Exercise:
The single-arm carry is a highly functional exercise that builds core stability, grip strength, and overall endurance. It’s a simple yet effective way to enhance your strength and balance, making it a valuable addition to any workout routine.
Variations:
Farmers Carry: Use weights in both hands for greater overall load.
Overhead Carry: Increases the challenge for shoulder stability and core engagement.
10. High to Low Chop
Muscles Targeted:
Core, obliques, shoulders.
Benefits:
The high to low chop is a dynamic core exercise that targets the obliques, shoulders, and core muscles. This exercise mimics the twisting and rotational movements used in sports and daily activities, making it highly functional for improving athletic performance and core strength.
The chopping motion also engages the shoulders and upper body, providing a full-body workout that enhances overall coordination and stability.
Why I Chose This Exercise:
The high to low chop is an excellent exercise for developing core strength and rotational power, which are essential for athletic performance and functional fitness. It’s also great for improving overall coordination and stability.
Variations:
Low to High Chop: Reverses the direction, focusing more on the shoulders and upper obliques.
Cable Woodchop: Uses a cable machine for consistent resistance throughout the movement.
Good News - You Don’t Need To Pick!
There you have it! My top ten:
Incline Bench Press
Dumbbell Row
Pull-Up
Dumbbell Side Raise
Reverse Lunge
Trap Bar Deadlift
Push-Up
Incline Dumbbell Bicep Curl
Single-Arm Carry
High to Low Chop
What would you add or subtract? I’d love to hear your top ten! If you’re interested and have a moment, let me know below!
Thankfully, the gods of the gains didn’t limit our exercise options to just ten. The possibilities are endless!
The key for a sustainable workout routine - Pick the exercises you enjoy most and the ones that feel best for your body.
If you’re able to include the primary movement patterns - push, pull, hinge, squat, and rotation - throughout the week, even better!
If you need a hand fine-tuning your exercise selection - or have questions on anything else related to muscle building, fat loss, or joint health - hit me up any time!
Best,
John
P.S. Whoever said Houston is an irredeemable hellscape from June through September clearly hasn’t taken in a sunset like this from their apartment rooftop!
3 Steps You Can Take
Apply for coaching - If you’re ready to start, you can fill out a coaching application here (it takes 90 seconds or less). Best case, you change your life. Worst case, I’ll help you draw up a road map to get closer to your goals.
Sign up for my newsletter - If you’d like to hear more, sign up for my mailing list here.
Keep learning - You can check out my other articles here. Nobody asked me to, but I’ve spent a ton of time researching everything from artificial sweeteners to saturated fat to testosterone and more, so you don’t have to.
