In fitness, trends come and go fast. One month it’s resistance bands, the next it’s balance balls or some complicated contraption with cables. But the truth is that some of the best exercises for strength and function haven’t really changed in decades.
Strength coach John Durrett, who has worked with everyone from Olympians to older adults, says old-school training still outperforms many modern gimmicks. Let’s look at five exercises he points to as timeless, covering how they work and their benefits.
The exercises that stand the test of time
The moves below don’t need music, mirrors, or special equipment. They will give you strength that translates into everyday life: carrying groceries, getting up off the floor, and holding your balance.
Push-ups
This bodyweight staple builds chest, shoulders, triceps, and core strength while also reinforcing the ability to press yourself up off the ground. Durrett notes that changing tempo or adding pauses can keep progress going. For people with wrist issues, dumbbells used as handles can make the movement more comfortable.
Heavy carries
Carrying weight is as old as manual labor, and it remains one of the most practical strength-builders. Grab dumbbells, kettlebells, or a sandbag, and simply walk. Your grip, trunk, and shoulders all get challenged at once. The exercise has a direct carryover to real life: moving furniture, hauling groceries, or picking up your grandkids. Over time, adding distance or load makes it a progressive way to build resilience.
Holds and hangs
Grip strength is often overlooked until it’s gone, yet it’s directly tied to independence later in life. Hanging from a bar or holding heavy weights trains not only the forearms but also the stabilizing muscles of the shoulders and core. Variations like towel hangs or suitcase holds add intensity. This is one of the simplest ways to build strength beyond the gym.
Turkish get-ups
The Turkish get-up looks complex, but it’s about learning how to safely move from lying on the floor to standing while under load. It works the entire body, demanding coordination, balance, and joint stability. While kettlebells are the traditional tool, the exercise can be performed with dumbbells, sandbags, or just bodyweight. Done consistently, it makes everyday movements smoother and safer, especially for older adults.
Deadlifts
Few lifts train as many muscles as the deadlift. From the hamstrings and glutes to the upper back and grip, it reinforces the ability to pick up heavy objects safely. The trap bar deadlift mimics how you’d naturally lift something from the ground, reducing strain on the lower back while engaging more of the legs. Durrett emphasizes that this movement pattern is one people will use their entire lives, which is why it’s worth practicing correctly.
These exercises don’t rely on trends, but are highly effective. Each one carries over to everyday tasks while building a more durable body. Durrett’s advice is simple: stop chasing gimmicks and stick to the basics. Over time, these movements build the foundation for power, resilience, and a body that keeps working for you long after the latest fad fades.