Best Workout? It Depends
Exercise Series- Why Your Goals Should Determine Your Training
Open social media, walk into a gym, drive down any busy neighbourhood and you’ll quickly find people discussing or displaying the “best” way to exercise.
Lift heavy.
Run more.
Do Hyrox.
Try Pilates.
Train like an athlete.
Train like a bodybuilder.
The truth? Not every exercise style is for everyone.
Before choosing a workout, ask yourself a simple question:
What am I actually training for?
Your training should match your goal.
Understanding the Basics
Most exercise falls into one or more of these categories:
Strength
The goal is to produce as much force as possible.
Think:
Heavy squats
Deadlifts
Presses
Low repetitions with heavier weight
Great for improving overall strength, bone density, and physical resilience.
Muscle Growth (Hypertrophy)
The goal is building muscle size.
Think:
Moderate weights
Moderate repetitions
Consistent progressive overload
Ideal for improving body composition, metabolism, and muscular development.
Cardiovascular Fitness
The goal is improving how efficiently your heart and lungs work.
Think:
Walking
Running
Cycling
Swimming
This is your engine. A stronger cardiovascular system supports nearly everything else you do.
Endurance
The goal is sustaining effort for longer periods.
Think:
Long-distance running
Rowing
Higher repetition circuits
Hiking
Endurance training teaches your body to keep going when fatigue starts to show up.
Mobility
The goal is improving movement quality and joint function.
Think:
Controlled stretching
Yoga
Mobility drills
Stability exercises
Mobility isn’t about being flexible enough to do the splits. It’s about moving well through the ranges of motion your life and activities require.
A Simple Energy System Breakdown
Your body uses different energy systems depending on the task.
Quick Burst System
Think:
Sprinting
Jumping
Heavy lifting
This system provides maximum power for only a few seconds.
Short-to-Medium Effort System
Think:
Hard intervals
Circuit training
A tough set of 10-15 reps
This is where the burn starts showing up and your body works hard to keep producing energy.
Long-Duration System
Think:
Walking
Jogging
Cycling
Long workouts
This system powers the majority of daily life and longer exercise sessions.
Most people benefit from training all three at some point, but the emphasis should match their goals.
Don’t Skip The Fundamentals
No matter what style of training you choose, the basics matter.
The human body was designed to perform a handful of foundational movement patterns:
Squat
Hinge
Push
Pull
Plank
Rotation
Master these first.
A stronger squat makes everyday life easier.
A better hinge protects your back.
Pushes and pulls balance the upper body.
Planks build stability.
Rotation helps us move efficiently through life and sport.
Fancy exercises are great, but fundamentals create the foundation.
The Right Coach Matters
A great coach doesn’t force you into their favorite program.
A great coach meets you where you are.
They consider:
Your current fitness level
Injury history
Lifestyle
Schedule
Goals
Then they adapt as you progress.
The best program isn’t the one that worked for someone on Instagram.
It’s the one that works for you.
Keep It Simple
Fitness doesn’t have to be complicated.
Start with the fundamentals.
Match your training to your goal.
Be consistent.
Adjust as you improve.
And most importantly:
Choose movement that aligns with your goals and that you genuinely enjoy.
Because the perfect program on paper is worthless if you never want to do it.
The best exercise routine is the one you’ll continue doing six months from now.
—
From Dr. Becks, your chiro bestie.
Bringing you body basics, biomechanics, and balanced advice—without all the noise.
