The Big 7

 The 7 most important weight lifting/weight training exercises. 

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

 

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