Lifting weights is the best. You know this is my philosophy - that weight lifting and movement is not a season, but something we ideally take part in until our days come to an end. Muscle mass is king, and mobility is arguably also king. We can get both of these via strength training.

BUT, there are certain ratios to be considered in traditional strength training that need to be considered for this long haul journey of slanging weights around.

Today we discuss deadlift, back squat, front squat, step up, pull ups, dips etc - how set ups and strength may be different based on anatomical structure and biases, but can help balance the body and prevent injury.

**Mind you I am not a medical professional and this episode should not take the place of diagnosis or direction from a medical professional. Please consult physical therapists, chiropractors and any other medical professionals before making changes to your training.**

For instance in Pure PROgramming, I give coaches options for different assessments they can independently research and use with their clients. Some require further certification and training. But would totally be within their scope if certified. Today we are discussing general standards and metrics for strength and strength balance between movements and sides of the body.

When programming for the masses (templated program) vs individual, it can be beneficial to think "balanced” + “common issues & desires” of whomever you're programming for. Very generally speaking, that might look like:

Hinge - 2-3 (Main lift and accessory patterns)

Squat - 2 (Main lift and accessory patterns)

Push - 2 (vertical and horizontal)

Pull - 2 (vertical and horizontal)

Carry 1

**or similar ratios to these - again “balanced”

These are your areas of focus for volume of each pattern per week. Think very broad. Don’t stress, this isn’t going to make or break your progress over a decade if some programming doesn’t fall perfectly in these ratios.

So, how did I come up with that?

Well, first off…hinging (deadlift) should be stronger than squatting patterns, so potentially more focus there. And then, I’d speculate after years of training humans in person, online, in the athletic space, and gen pop, that most people are “quad dominant” and have weak posterior chains overall. Or at least a lack of awareness in the posterior chain. So hinge gets two to three points of focus, squatting gets two, and we balance out vertical and horizontal pressing and pulling. Then have at least one day of a carry variation for good measure. But would be VERY open to two or three, as there are so many options. And generally core work is needed - whether in the form of a carry or not. Remember to also think of patterns vs one exercise.

I throw in hip thrusts with hinging. Hinging is not restricted to deadlifts only. Right? WE have options my friends.

When I say “points of focus” I mean large compound movements per week. That can be unilateral or bilateral, but a compound, heavily loaded version of those patterns is being hit for “that” number per week.

Thus, you’ve identified a “balanced” program, and that’s lovely. Nothing wrong with that. It’s how I largely structured my signature Built By Annie Program. But, please feel free to think about how you could choose or create a training split that favors vertical pulling for a phase, or posterior chain work,