If I could only pick one resistance exercise, what would I choose?

What is the best resistance exercise? If I must choose one its...

This is a difficult choice! I know I talk regularly about maintaining or adding lean muscle, especially if you are trying to lose some inches. But if I could only pick one!

Well it would have to be a "compound" exercise, that is, an exercise that uses more than one muscle... I should be able to do this at home and/or at a gym...so all of the isolation machines are gone straight away! These are the machines you generally sit at and push pull with either cables or hydraulics... they are predominately for one maybe two muscles so no, they don't get my vote!

Machines, good for one or two muscles, but not a compound or functional exercise.

So the exercise is not machine based so now what? It must be both compound and "functional" exercise, that is, it should mirror what we do in our every day lives. So standing up, sitting down, picking things up, walking with bags etc. That really only leaves two big compound, functional exercises, my favourites, the Squat and the Deadlift.

The Dead Lift has to be the exercise I chose if I could only have one!

Taking each one carefully into consideration, I would have to choose the Deadlift!

.... here is why:

Increase Total Body Strength.

The deadlift is phenomenal not just for targeting one or two muscles, but for intensely working all the muscles in your body simultaneously. You’ll be hitting your quads and hamstrings, your lower back and core, and even your arms and shoulders. It’s all encompassing.

Build and Maintain Muscle.

Since the deadlift targets so many muscle groups, you’ll be working a lot of muscles all over your body. This is one of the best muscle mass builders there is. Muscles that you will be able to utilise and harness for your own benefit and in every day life.

Bolster Your Core Strength.

Seeing how the spinal erector muscles are one of the primary muscle trained in the deadlift, the lower back obviously gets trained with great intensity. However, your abs and obliques must engage almost as intensely in order support proper spinal position.

Burn More Calories.

If you’re searching for one exercise to help you lose weight (FAT) more quickly, then look no further. Once again, because deadlifts utilise so many different muscle groups, you’ll be using more energy all at the same time. In other words, you’ll burn a lot of calories, both during and after your training session.

Boost Your Hormone Levels.

You’ve heard it mentioned several times already, but deadlifts basically work out your entire body. This means that you will be increasing your hormone levels substantially, enabling you to build/maintain more muscle and strength, improve ligament strength and improve bone density as well!

So there you have it! I would select the Deadlift as my choice if I only had one to chose, Squat is right up there but nor that there is not a machine is sight.... just a Barbell, heavy Plates, lifted up from the floor to stand... Err, well not quite!

As always, PLEASE, PLEASE, PLEASE make sure that (as with any weight lifting exercise) you are shown and have had demonstrated to you how to execute it (the exercise) correctly. Repeat this process every lift, every time, with perfect form. Get the movement locked in before you rush to add heavier weights. It is a real annoyance to me to watch people lifting too heavy, with bad form.... Why? They are not getting the benefit from the exercise and can injure themselves. Where do they get this bad form from? The internet! YouTube and by often copying someone else who also had bad form! It is much better to start lighter, get it right and progress!

Ask a professional for coaching at your gym (or why not contact and ask me)! If your gym doesn't have a Barbell and Olympic style plates, first ask why you are there!!!? Is it really a Gym? Or ask them why not? Can I have some please....? It is after all your money, your membership! I know that Deadlifting with dumbbells or a kettle bell can be done but.... and it is a very BIG but, the body positions you have to take up, both at start position and through the movement are inhibiting other muscles from the exercise... put plainly.... they (dumbbell and kettle bells) don't give you the true benefits from a real Deadlift.

If you want to discuss this article, want to know how to deadlift correctly, safely or just want to chat about how I can help you with your goals then please contact me.

Contact me by e-mail: dannidobsonpt@outlook.com

Call/Text 07811 888394

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Danni X