The Code: A Guide to Health and Human Performance

205. The 7 Movement Patterns Every Program Should Be Built On

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Most exercise and fitness plans fail the moment real life gets in the way, but training around how the body is built to move creates strength that holds up no matter how busy the gym or unpredictable your schedule becomes.

 

Better results in training do not come from more complicated programs or chasing the perfect lifting routine. They come from understanding how the body is meant to move and training those patterns with consistency. When squatting, hinging, pushing, pulling, carrying, rotating, and absorbing force become the focus, workouts stop feeling fragile and start working in the context of real life.

 

The perspective here is long-term. Smart lifting and strength work support bone health, muscle mass, energy, and the ability to respond when life demands quick or unexpected movement. What gets lost when those capacities are no longer trained? What quietly fades when movement becomes narrow or cautious?

 

The takeaway is steady and practical. When plans fall apart, the answer is not starting over or doing more. It is returning to the fundamentals and letting them guide your choices. That shift turns training into something you can sustain across seasons, schedules, and decades.

 

Quotes

  • “I want to help you not become one of those numbers of the statistics where you start something and you fall off the wagon just a few weeks into the new year.” (01:55 | Dr. Andrew Fix)
  • “Continue to live a healthy, active life, regardless of how old you are and as you age, continue to be that way.”  (02:59 | Dr. Andrew Fix)
  • “Focus on the movement pattern, not on the exact exercise.” (17:16 | Dr. Andrew Fix)
  • “You can easily replace a squat with a leg press, a leg press with a squat. You can do the same movement a different way because exercises are just ways that you accomplish movement patterns, not the other way around.” (17:28 | Dr. Andrew Fix)
  • “We definitely think more about the movement patterns as it relates to the function of our own bodies and being able to continue to move and do things for years and years in the future.” (17:43 | Dr. Andrew Fix)

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    The Code: A Guide to Health and Human PerformanceBy Dr. Andrew Fix