When we talk about balance, we’re not talking about walking a tightrope—we’re talking about total-body balance in the way we approach fitness and exercise. A well-balanced training routine isn’t just about aesthetics or building “mirror muscles”; it’s about training smart for longevity and strength that lasts a lifetime.
Too often, people fall into a “train what you see” mentality, focusing on chest, arms, and abs while neglecting the muscles and movement patterns that keep the body functioning at its best. But isn’t the real goal of fitness to move better, feel stronger, and live longer?
In this article, we’ll break down key movement patterns that should make up 70% of your weight training sessions. By understanding these movements, you’ll not only train more effectively but also recognize how each exercise engages different muscle groups. Plus, we’ll take a deep dive into one of the most powerful exercises ever: the squat.
The Principle of Strength Training
Hippocrates once said:
“That which is used develops, and that which is not used wastes away.”
This principle still holds today. If you don’t use your muscles, your body won’t keep them. The human body is incredibly efficient—it won’t waste energy maintaining muscle that isn’t being used. That’s why consistency in training is key. Your body would much rather you sit on the couch all day and do your shopping online, but if you want to stay strong, you have to put in the work.
The 7 Essential Movement Patterns
A well-balanced strength training program should include the following fundamental movement patterns:
1. Horizontal Push (Forward)
- Bench press
- Dumbbell (DB) bench press
- Incline DB bench press
- Push-ups & dips
2. Horizontal Pull (Backward)
- Bent-over rows
- Seated rows
- Body rows
3. Vertical Push (Up)
- Overhead press (barbell, dumbbell, machine, cable)
- Handstand exercises
4. Vertical Pull (Down)
- Lat pulldowns
- Chin-ups
5. Hip-Dominant Exercises
- Deadlifts (standard & stiff-legged)
- Single-leg deadlifts
- Lunges & variations
- Hip bridges
6. Quad-Dominant Exercises
- Squats (barbell, goblet, split squats)
- Step-ups
- Leg extensions
7. Core Movements
- Flexion (crunches, leg raises)
- Extension (superman holds, back extensions)
- Rotation (Russian twists, cable chops)
- Bracing (planks, dead bugs)
- Lateral flexion (side bends, suitcase carries)
Why is this important?
Neglecting any of these movement patterns leads to muscle imbalances, poor posture, and a higher risk of injury.
Take the “chest guy” who only does bench presses and neglects pulling exercises. His chest tightens, his shoulders round forward, and his posture suffers. Instead of getting bigger, his chest appears smaller because his back muscles aren’t strong enough to maintain balance.
Or the “toned arms” myth, where some women avoid upper body exercises because they don’t want to “bulk up.” The truth? Training with light weights and high reps does little to build strength. Muscle tone comes from progressive overload, not avoiding proper resistance training.
The Benefits of Strength Training
Incorporating balanced strength training into your routine has benefits far beyond just looking good:
✅ Increased Bone Density & Strength – Weight-bearing movements stimulate bone growth, reducing the risk of osteoporosis.
✅ Enhanced Joint Stability – Strengthening muscles around joints improves movement mechanics and reduces injury risk.
✅ More Lean Muscle = More Fat Burned – Muscle is metabolically active, meaning the more you have, the more calories you burn.
✅ Improved Posture & Confidence – Stronger core and back muscles promote better alignment, reducing back pain and boosting self-esteem.
✅ Better Functionality – Training movement patterns that mimic daily activities improves overall mobility and coordination.
Why Squats Are King
Let’s take a closer look at the squat, one of the most powerful exercises for building full-body strength.
Why Squats?
- Targets quads, glutes, hamstrings, calves, and lower back
- Engages the entire muscular and cardiovascular system
- Builds bone density by placing stress on the skeletal system
- Improves mobility and flexibility in the hips, knees, and ankles
- Replicates a movement we perform every single day (sitting down & standing up)
To train all these muscle groups with isolation exercises, you’d need to do:
✅ Leg extensions
✅ Leg curls
✅ Hip extensions
✅ Hip adductions
✅ Hip abductions
✅ Calf raises
Instead, one exercise—the squat—works them all!
“On December 16, 2007, Dr. Thienna Ho performed 5,135 sumo squats in one hour.”
If that’s not proof of the squat’s effectiveness, I don’t know what is!
How to Structure Your Workouts
A well-balanced routine should cover all movement patterns in just two days:
Day 1 – Quad dominant, horizontal push, horizontal pull, core (rotation)
Day 2 – Hip dominant, vertical push, vertical pull, core (flexion)
After just two strength training days, you still have the rest of the week for sports, cardio, or recovery. This structure ensures you’re training for longevity, function, and strength—not just looks.
Final Thoughts
If you want a stronger, healthier, and more balanced body, you need to train every movement pattern, not just the ones you see in the mirror. Avoid the common mistakes of overtraining certain muscles and neglecting others. Focus on movement quality, progression, and consistency—your future self will thank you.
Now go train smart, not just hard.
