A Smarter Approach to Strength Training
training movement patterns over muscle groups
When it comes to strength training, the traditional method of targeting specific muscle groups (like chest day or leg day) is being replaced by a more functional and effective approach: training movement patterns. This shift is about more than just efficiency—it’s about creating a well-rounded, strong, and functional body.
Why Train Movement Patterns?
When you train movement patterns, you’ll never miss a muscle. Each pattern naturally recruits multiple muscle groups to work together, reflecting how your body moves in real life. On the flip side, if you focus solely on muscles (like biceps or quads), you could neglect essential movement patterns, leaving gaps in your strength and functionality.
By prioritizing movement patterns, you’re training for life, not just aesthetics. You’ll move better, reduce your risk of injury, and develop strength that translates to real-world activities.
Breaking Down the Movement Patterns
Here’s how movement patterns are categorized and further broken down for balanced, comprehensive training:
Upper Body
Push (Pressing Movements):
Horizontal:
Bilateral: Bench Press, Push-Up
Unilateral: Single-Arm Chest Press, Single-Arm Push-Up
Alternating: Chest Press Alternating
Vertical:
Bilateral: Overhead Press
Unilateral: Single-Arm Overhead Press
Alternating: Overhead Press Alternating
Pull (Pulling Movements):
Horizontal:
Bilateral: Bent-Over Row
Unilateral: Single-Arm Row
Alternating: Row Alternating
Vertical:
Bilateral: Pull-Up, Pulldown
Unilateral: Single-Arm Pulldown
Alternating: Pulldown Alternating
Lower Body
Push (Squatting Movements):
Bilateral: Back Squat, Goblet Squat, Front Squat
Unilateral: Split Squat, Step-Up, Reverse Lunge
Lateral: Lateral Lunge, Cossack Squat
Pull (Hinging Movements):
Bilateral: Leg Curl (knee-dominant), Deadlift (hip-dominant), RDL (hip-dominant)
Unilateral: Single Leg Curl (knee-dominant), Single Leg RDL (hip-dominant)
By training all these variations, you ensure every angle and function of your body is addressed.
Building a Total Body Strength Training Program
A well-designed strength program incorporates all movement patterns across the week to create balance and avoid overtraining any one area. Here’s how to turn a workout into a training session that fits into an overarching plan.
Example Total Body Workout
Block 1: Strength
Front Squat
Single Arm Bent Over Row
Block 2: Strength
Single Leg RDL
Overhead Press
Finding the Right Training Split
If you’re training strength 3 days a week or less, total body strength training is highly effective. Each session covers all movement patterns, ensuring balance and maximizing time efficiency. For example:
Monday: Total Body (Lower Push: Bilateral, Upper Pull: Horizontal, Unilateral, Lower Pull: Unilateral, Upper Push: Vertical, Bilateral)
Wednesday: Total Body (Lower Pull: Bilateral, Upper Push: Horizontal Uni-lateral, Lower Push: Unilateral, Upper Pull: Vertical, Bilateral)
Friday: Total Body (Upper Push: Vertical, Alternating, Lower Pull: Unilateral, Upper Pull: Horizontal, Alternating, Lower Push: Lateral)
If you’re training 4 days a week or more, an A/B split allows for more focused sessions while still covering all movement patterns. For example:
4-Day A/B Split Example:
Day 1: Lower Push (Primary), Upper Pull (Secondary)
Front Squat (Bilateral Push)
Pull-Up (Vertical Pull)
Step-Up (Unilateral Push)
Single-Arm Dumbbell Row (Horizontal Pull)
Day 2: Upper Push (Primary), Lower Pull (Secondary)
Overhead Press (Vertical Push)
Romanian Deadlift (Hip-Dominant Pull)
Push-Up (Horizontal Push)
Lying Leg Curl (Bilateral Pull)
Day 3: Upper Pull (Primary), Lower Push (Secondary)
Barbell Bent-Over Row (Horizontal Pull)
Bulgarian Split Squat (Unilateral Push)
Single-Arm Lat Pulldown (Vertical Pull)
Goblet Squat (Bilateral Push)
Day 4: Lower Pull (Primary), Upper Push (Secondary)
Barbell Deadlift (Hip-Dominant Pull)
Bench Press (Horizontal Push)
Single-Leg Curl (Unilateral Pull)
Single-Arm Overhead Press (Vertical Push)
This split balances all movement patterns across the week, ensuring variety and avoiding overuse of any single pattern.
Random Workouts vs. Training Sessions
A random workout might feel good in the moment, but it’s not part of a bigger plan. A training session, on the other hand, is intentional—it fits into a structured program designed to help you reach your specific goals, whether those are strength, performance, or longevity. Consistency and balance are key to seeing meaningful results over time.
One critical aspect of a well-designed training program is balancing pushing and pulling movements. Random workouts often lean heavily on pushing exercises, which can lead to an imbalance between the muscles on the front (anterior) and back (posterior) of the body. This anterior dominance not only impacts posture but also increases the risk of injury and chronic pain, particularly in the shoulders, neck, and lower back.
A thoughtful training program ensures that pushing movements (like push-ups, bench presses, or overhead presses) are balanced with pulling movements (like rows, pull-ups, or face pulls). This balance promotes muscular symmetry, improves joint stability, and supports better overall function, reducing the likelihood of pain and helping you move and perform at your best.
By prioritizing training sessions over random workouts, you create a sustainable plan that supports both your short-term and long-term goals while minimizing risk and maximizing results.
Empower Yourself to Train for Life
Investing in a structured training program or learning how to program for yourself is one of the best decisions you can make for your fitness. It’s not just about lifting weights—it’s about moving with purpose, building strength for life, and reaching your full potential.
Ready to start strength training from home? Check out my Starting Strength Program for a simple and effective way to build a solid foundation.
Looking for something more tailored? Email me at sky.stillings@gmail.com to create a customized program designed specifically for your goals and lifestyle. Let’s work together to make your fitness journey intentional, impactful, and inspiring!
