The Big 7 – The Seven Most Important Weight Training Exercises

This is a short article to set in stone the 7 most important weight lifting/weight training exercises. I’ve mentioned them several times in various posts, and also in several of my ebooks, but let’s get this defined once and for all.

Note – these are not necessarily in order. We’ll save the debate about which “one” is the most important for later…

The Big 7
1.Squat
2.Deadlift
3.Chest Press (Bench Press)
4.Rows
5.Chin-up/Pull-up
6.Military/Standing Pres
7.Dips
There are many variations to each of these. Dumbbell versions, barbell versions, seated vs. standing, different grips, different angles, etc.

But the key things about this list:

a) they are all compound movements, not isolation exercises

b) together, they hit every major muscle in the body (yes, they even work your abs for you fitness-models out there!)

c) they produce RESULTS

d) they should form the basis of any good program/routine; if your routine doesn’t include each of these at least once a week, even if you are a beginner, get a new program

e) with the variations, you could do just these 7 exercises for years and never get bored