Movement patterns cover the whole body
Why a beginner does not need dozens of exercises.
The short answer
Eight stable exercises cover the lower body, chest, back and shoulders without requiring complicated movements.
The useful map
Exercises are tools for loading a movement pattern. Different machines can train the same pattern, so the name of one exercise matters less than the job it performs.
- Leg press: quadriceps, glutes and lower body.
- Leg extension and hamstring curl: the front and back of the thighs.
- Chest press and pec deck: chest, with shoulders and triceps helping on the press.
- Pulldowns: lats, upper back and elbow flexors.
- Rows: middle back, rear shoulders and elbow flexors.
- Lateral raises: the sides of the shoulders.
Why not one exercise per muscle?
Muscles work together. Rows and pulldowns already train the elbow flexors; presses already train the triceps. The beginner programme therefore does not need separate arm exercises to provide useful training.
Remember: Choose one reliable exercise for each job, then become good at it.
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