If I Could Pick One Exercise Genre to Get in Shape… It Would Be All of Them
When it comes to fitness, everyone wants to know: “What’s the best type of exercise?”
Should you lift weights? Run marathons? Do yoga? Swim laps? Join a CrossFit community?
Some people swear by heavy squats, others live for long-distance running, and then there are those who believe all you need is a good downward dog. But what if the answer isn’t one specific genre of exercise?
What if the best way to get in shape is doing all of them?
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1. The Problem with Sticking to Just One Type of Exercise
Most people fall into an exercise comfort zone. They pick one style of training and stick with it for years, convinced it’s the best. But every type of exercise has its strengths and weaknesses.
• Weightlifters get strong but often neglect endurance and mobility.
• Runners build stamina but may struggle with strength and injury prevention.
• Yoga lovers develop flexibility and balance but may lack explosive power or cardiovascular endurance.
• CrossFitters… well, they try to do everything, but sometimes at the cost of proper recovery and form.
By limiting yourself to just one genre of exercise, you’re missing out on key aspects of overall fitness.
And let’s be real—who doesn’t want to be strong, fast, mobile, and athletic?
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2. Strength Training: The Foundation of It All
If I had to start anywhere, I’d pick strength training. It builds muscle, strengthens bones, improves posture, and makes everyday life easier.
Why It’s Essential
• Boosts metabolism (more muscle = more calories burned).
• Prevents injuries by strengthening joints and stabilizing muscles.
• Builds a stronger body for all other physical activities.
How to Incorporate It
• 2–4 sessions per week of weightlifting or bodyweight exercises.
• Focus on compound movements like squats, deadlifts, presses, and pull-ups.
• Add functional strength training (kettlebells, resistance bands, or odd-object lifting).
But lifting alone isn’t enough. If you only do strength training, you’ll probably struggle with cardio, endurance, and mobility. That’s where other genres come in.
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3. Cardio: Because Your Heart is a Muscle Too
Let’s face it—many people who love lifting hate cardio. But just because you can deadlift a small car doesn’t mean you should get winded walking up a flight of stairs.
Why It’s Essential
• Strengthens the heart and lungs.
• Improves overall endurance (so you don’t gas out doing daily activities).
• Helps with fat loss and recovery between sets in strength training.
How to Incorporate It
• Low-intensity steady-state cardio (LISS) – Walking, cycling, swimming for 30–60 minutes.
• High-intensity interval training (HIIT) – Short bursts of all-out effort followed by rest.
• Sport-based cardio – Playing basketball, soccer, or even martial arts.
Cardio doesn’t have to mean endless treadmill slogs. Find a form that’s enjoyable and mix it in with strength training for a balanced fitness routine.
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4. Mobility & Flexibility: The Secret to Longevity
Mobility is the ability to move well. Flexibility is how far you can stretch. Both are underrated but crucial for injury prevention and movement quality.
Why It’s Essential
• Prevents injuries by keeping joints healthy.
• Helps you move better and recover faster.
• Improves posture and reduces pain from sitting all day.
How to Incorporate It
• Dynamic stretching before workouts (leg swings, arm circles, hip openers).
• Static stretching after workouts (holding stretches for 20–30 seconds).
• Yoga or mobility drills a few times a week.
If you’re strong but can’t touch your toes, you’re limiting your potential. If you’re flexible but weak, you’re missing a key component of fitness. Balance both.
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5. Athletic & Functional Training: Move Like an Athlete
Want to be strong, fast, and explosive? Add athletic movements to your routine. Functional fitness means training your body to move efficiently in real-world situations.
Why It’s Essential
• Develops power and coordination.
• Helps prevent injuries by improving balance and agility.
• Makes daily movements (jumping, twisting, sprinting) easier.
How to Incorporate It
• Sprinting, jumping, or plyometrics (box jumps, broad jumps).
• Agility drills (ladder drills, cone drills).
• Loaded carries (farmer’s walks, sled pushes).
Athletic training makes you more than just strong—it makes you capable.
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6. Mixing It All Together: The Ultimate Training Plan
If doing all of these exercise styles sounds overwhelming, don’t worry—you don’t have to train everything every day.
A Well-Rounded Weekly Plan
• Day 1: Strength Training + Short Cardio (Squats, bench press, sprints)
• Day 2: Mobility & Flexibility + Low-Intensity Cardio (Yoga + long walk)
• Day 3: Strength Training + Athletic Training (Deadlifts, jumps, loaded carries)
• Day 4: Rest or Active Recovery (Light movement, stretching)
• Day 5: Strength Training + Sport-Based Cardio (Pull-ups, kettlebells, basketball)
• Day 6: High-Intensity Cardio + Functional Training (HIIT circuits, sled pushes)
• Day 7: Full Recovery (Sleep, stretch, and chill)
You don’t need to train all disciplines equally, but a mix of them will make you a better overall athlete and human being.
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7. Why Limiting Yourself is a Mistake
Many people stick to one exercise genre because they think it’s the best. But in reality, no single type of training is complete.
• Strength training alone won’t improve endurance.
• Cardio alone won’t make you strong.
• Yoga alone won’t build explosive power.
• CrossFit alone won’t maximize long-term recovery.
The ultimate fitness level isn’t about excelling in just one thing—it’s about being strong, fast, mobile, and athletic.
So, if I had to pick one genre of exercise to get in shape…
I wouldn’t.
I’d pick all of them. Because the best training plan isn’t one-dimensional—it’s well-rounded.
Strength + Cardio + Mobility + Athletic Training = The Ultimate Fitness Formula.
Now, go out there and train like an athlete—not just a lifter, runner, or yogi, but all of them combined.
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