Jovany Ruiz, a Personal Trainer and Strength Coach, played Division I football as a wide receiver and competed in track and field (400m hurdles) at the University at Buffalo before pursuing opportunities with the NFL. During his athletic career, he endured seven knee surgeries in just three years. Through his recovery, he developed a deep fascination with the body, functional movement and foundational fitness, emphasizing the critical role of strength training in overall health and performance.
“Strength training isn’t just for athletes or bodybuilders—it’s for everyone. It improves muscle function, boosts metabolism, enhances bone density and reduces the risk of injury,” Ruiz says. “With so many fitness trends, it’s easy to overlook the tried-and-true basics. Returning to foundational movement patterns—push, pull, hinge and squat—ensures that your training is effective, safe and sustainable.”
Progressive Overload: The Key to Growth
“Progressive overload is the cornerstone of strength training,” he says. “It involves gradually increasing the demands placed on your muscles to stimulate growth, improve strength and build endurance. Incorporating progressive overload with foundational patterns—push, pull, hinge and squat—ensures balanced and sustainable strength gains.”
Push (Chest, shoulders, triceps)
Beginner: Wall Push-Ups, Knee Push-Ups, Banded Tricep Extension (a.) and Single Arm Banded Tricep Extension (b.) – Focus on core stability and full range of motion.
Intermediate: Standard Push-Ups (c.) or Dumbbell Bench Press – Use controlled movements to challenge chest and shoulder strength.
Advanced: Weighted Push-Ups or Barbell Bench Press – Incorporate added resistance for increased muscle recruitment.
Pull (Back, biceps, grip)
Beginner: Resistance Band Rows or Lat Pulldown Machine – Activate back muscles with controlled resistance.
Intermediate: Dumbbell Rows, TRX Rows, Single Arm Rows (d. featured photo) or Inverted Rows (e.) – Improve unilateral strength and stability.
Advanced: Pull-Ups or Weighted Pull-Ups – Target the upper back and build pulling power.
Hinge (Glutes, hamstrings, lower back)
Beginner: Hip Bridges or Resistance Band Deadlifts – Teach proper hip hinge mechanics with minimal strain.
Intermediate: Romanian Deadlifts (RDLs) (f) or Kettlebell Swings (g) – Develop hamstring strength and power generation.
Advanced: Barbell Deadlifts or Single-Leg RDLs – Build total-body strength and stability.
Squat (Quads, glutes, core)
Beginner: Bodyweight Squats or Goblet Squats (i.) – Focus on depth, form, and balance.
Intermediate: Front Squats or Bulgarian Split Squats (j.) – Add resistance and challenge unilateral strength.
Advanced: Back Squats or Pistol Squats (k.) – Require high mobility, strength and stability levels.
When beginning a new workout routine, keep in mind these principles:
Start with movements appropriate for your fitness level, focusing on proper form and technique.
- Gradually increase resistance, reps, or intensity to apply progressive overload effectively.
- Incorporate all four movement patterns into your weekly routine for balanced development.
Returning to the basics isn’t just simple—it’s smart. These foundational exercises and principles will set you up for success, whether you’re training for health, aesthetics or performance.
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