If you could only stick to 5 exercises?

Discussion in 'Other' started by justkel_, Oct 23, 2019.

  1. justkel_

    justkel_ Still New to StrongFirst Forum

    Curious to hear opinions on what 5 exercises are considered to be most effective in changing body composition?

    I’d probably assume:

    1. Barbell Squats
    2. Deadlifts
    3. Planks
    4. Split Squats
    5. Burpees

    But I’m curious to see what others would put as their 5? (If I were a guy, I’d include benchpress, but I’m not after chest heavy goals haha)
  2. Ulven

    Ulven Triple-Digit Post Count

    1. Sprints
    2. Some kind of overhead press, kettle or barbell
    3. Kb snatch/swing
    4. Burpees
    5. Dead lift.
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  3. william bad butt

    william bad butt More than 300 posts

    I'm not sure about my top 5 but they would include the powerlifts.

    Low bar barbell back squat as number 1 for me. If done right, it is a hinge, and it's a squat. Best of both worlds!
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  4. vegpedlr

    vegpedlr More than 500 posts


    The specific variation doesn’t really matter much. Individual variation determined by need and suitability.
  5. Pavel Macek

    Pavel Macek More than 2500 posts Master Certified Instructor

    - big pull (barbell deadlift, kettlebell or dumbbell swing or snatch)
    - big press (get-up - sort of static press, barbell/kettlebell/dumbbell military press or side press or bent press, barbell bench press, one-arm pushup)
    - squat (goblet squat, barbell Zercher/front/back squat, pistol)
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  6. pet'

    pet' More than 5000 posts


    As already and wisely stated above, I'd go for the 5 basic human movements:
    Dan John: 5 Basic Human Movements - On Target Publications

    Nonetheless, I'd also like to say that even if exercise is important to change body composition, nutrition plays a role as well.

    Kind regards,

  7. Kyle Kowalczuk

    Kyle Kowalczuk Triple-Digit Post Count

    pull up
    one arm kb press
    goblet squat
    kb swing
  8. Anna C

    Anna C More than 5000 posts Elite Certified Instructor

    Most effective in changing body composition?

    Compound barbell exercises most effective for building muscle. Having more muscle helps maintain good body composition.

    Steady state cardio most effective for burning fat (many, many hours of it. It's great if you enjoy it, but it's much easier to eat less). But if no time for steady state cardio, any type of "work" in the gym will burn calories.

    As for kettlebell or barbell, squat or hinge, push or pull.... for body composition, it doesn't matter. You need to develop the body's muscles, develop the energy systems, DO WORK, and adjust caloric intake. There's no magic exericse for body composition.
  9. Oscar

    Oscar Quadruple-Digit Post Count

    For body composition:

    - Closed Jaw Isometric Hold.
    - swings
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  10. WhatWouldHulkDo

    WhatWouldHulkDo Quadruple-Digit Post Count

    ROFL Supersetted with table pushbacks

    Not 100% sure if I'm understanding you, but sounds like you might be falling victim to the misconception that lifting weights will make you "puffy". Sure, becoming a competitive powerlifter and doing the associated training will make you puffy, but most folks really don't have to worry about it - a few hours of training a week isn't going to blow you up. Probably the opposite.

    @Anna C nailed it - get strong, develop some endurance, and do the work in the kitchen. The "best" exercises are really the ones you enjoy enough to do consistently.
    Marty and Milan Hrubý like this.
  11. Bunn

    Bunn Triple-Digit Post Count

    This needs to be posted in every gym, everywhere.

    Brilliance in the basics does it every time.
    runninggirevik likes this.
  12. Sam Cole Cassidy

    Sam Cole Cassidy Second Post

    These are great questions

    1. Pull up
    2. Military press
    3. Front Squat
    4. KB Swing
    5. Sprint

    Jobs a good'in
    Michael J and Milan Hrubý like this.
  13. Steve Freides

    Steve Freides Forum Administrator Senior Certified Instructor

  14. Xene

    Xene Double-Digit Post Count

    Very simple:
    - KB snatches
    - Deadlifts
    - Pull ups
    - Sprints
    - Push ups
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  15. Nate

    Nate Triple-Digit Post Count

    Oscar and Xene like this.
  16. Bunn

    Bunn Triple-Digit Post Count

  17. Xene

    Xene Double-Digit Post Count

    C&P are 2, hehe
    Last edited: Oct 28, 2019
  18. Bunn

    Bunn Triple-Digit Post Count

    @Xene you have to get the kettlebells up somehow(y)
    Tim Randolph and Xene like this.
  19. s f

    s f Double-Digit Post Count

    Get ups
    Trap Bar DL
    OA Pushups
  20. Maine-ah KB

    Maine-ah KB Quadruple-Digit Post Count

    -Chin up/Pull up
    -Any big press (Dips, OA Pushup or OHP they all make me strong and have there own charm)
    -Any Squat (probably Goblet)

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