Top 10 Movements to Build Real Strength
Introduction: Building Strength That Lasts
Strength is the foundation of fitness. It’s not just about lifting heavier weights or achieving personal bests—it’s about building a body that’s capable, resilient, and ready to tackle life’s challenges. At Hard Way Fitness, we believe in a holistic approach to strength training, one that not only sculpts your physique but also fortifies your mind and spirit.
This article explores the top 10 movements that truly matter when it comes to building real strength. Whether you’re a seasoned lifter or just starting your fitness journey, these exercises are designed to help you develop power, stability, and endurance—all while honoring the body God has entrusted to you.
The Connection Between Strength Training and Purpose
The Bible teaches us in 1 Timothy 4:8:
“For physical training is of some value, but godliness has value for all things, holding promise for both the present life and the life to come.”
While our ultimate goal is spiritual growth, physical strength is an important tool that enables us to serve others and live a purposeful life. The movements outlined below emphasize function, discipline, and resilience—qualities that mirror the walk of faith.
The Top 10 Strength Movements
Deadlift
Why It’s Essential: The deadlift is the ultimate test of total-body strength, engaging the posterior chain and core.
Form Tip: Keep your back neutral, engage your core, and drive through your heels.
Spiritual Reflection: The deadlift reminds me of life’s heavy burdens—when I lean on God’s foundation, I can lift more than I thought possible.
Squat
Why It’s Essential: Squats build strength in your legs, hips, and core, supporting overall stability and mobility.
Form Tip: Keep your chest up, knees aligned, and squat to a depth that challenges your mobility.
Spiritual Reflection: Squats bring to mind the perseverance to rise stronger after every fall, a lesson I see reflected in my faith journey.
Bench Press
Why It’s Essential: A powerful upper-body movement that targets the chest, shoulders, and triceps.
Form Tip: Maintain a tight grip, engage your lats, and lower the bar slowly for control.
Spiritual Reflection: Pressing upward in the bench press reminds me of pushing through life’s pressures, knowing strength comes from within and above.
Overhead Press
Why It’s Essential: Builds shoulder and upper-back strength while improving posture.
Form Tip: Engage your core and keep the bar path straight for maximum efficiency.
Spiritual Reflection: Pressing upward reminds me of lifting my eyes to Heaven, seeking God’s guidance when challenges feel overwhelming.
Pull-Ups/Chin-Ups
Why It’s Essential: A true test of upper-body strength and endurance, focusing on the back and biceps.
Form Tip: Use a full range of motion, engaging your scapula at the top of the movement.
Spiritual Reflection: Pull-ups remind me that rising above struggles requires both inner strength and faith in something greater than myself.
Barbell Row
Why It’s Essential: Develops a strong, balanced back while engaging the core.
Form Tip: Keep your back flat, pull the bar toward your lower ribs, and squeeze at the top.
Spiritual Reflection: Pulling the bar close reminds me of drawing closer to God’s truth, especially during times of doubt.
Farmers Carry
Why It’s Essential: A functional movement that builds grip strength, core stability, and endurance.
Form Tip: Walk with heavy weights at your sides, keeping your posture upright and shoulders back.
Spiritual Reflection: The farmers carry makes me think of bearing my responsibilities with dignity and faith, knowing God walks with me.
Lunges
Why It’s Essential: A dynamic movement that improves leg strength, balance, and coordination.
Form Tip: Keep your chest up, step forward with control, and ensure your knee doesn’t pass your toes.
Spiritual Reflection: Lunges remind me of walking forward in faith, even when the steps feel uncertain or difficult.
Kettlebell Swings
Why It’s Essential: Builds explosive power in the hips and improves cardiovascular endurance.
Form Tip: Use a hip hinge motion, not a squat, and maintain a firm grip on the kettlebell.
Spiritual Reflection: The rhythm of kettlebell swings reminds me of the ebb and flow of life, where consistency and balance are key.
Plank
Why It’s Essential: A simple yet challenging movement that strengthens the core and stabilizes the spine.
Form Tip: Keep your body in a straight line, engaging your core and glutes throughout.
Spiritual Reflection: The plank makes me think of staying steadfast, holding my ground in faith even when life feels shaky.
How to Incorporate These Movements
To maximize results, focus on proper form and progression. A structured program like the Basics of Strength Building offered by Hard Way Fitness is ideal for integrating these exercises into your routine.
Start with 2-3 days per week of strength training.
Use moderate weights to perfect your form before increasing intensity.
Combine these movements with adequate rest, nutrition, and prayer to ensure holistic growth.
Call to Action
Strength training isn’t just about building muscle—it’s about becoming the person God designed you to be: capable, disciplined, and resilient. The 10 movements highlighted here are more than just exercises—they’re tools to help you overcome challenges, honor your body, and grow in faith.
Reminder of Our Values
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