Last week's write-up dug into a pretty serious topic, “Is your protein powder poisoning you?” which explored the hidden risks behind supplement use. So I thought I’d switch gears for this week with something a little more fun and thought-provoking. A question that I get asked all the time at the gym is, “What’s your favorite exercise?” It’s a fair question, but it got me thinking, what if I could only do one exercise for the rest of my life? Which one would I choose?
Bench press right? Not quite. For me, the answer would have to meet a few criteria. I’d want something that trains both the upper and lower body to some degree, an exercise that can be performed with different implements like a barbell, dumbbells, or even bands, and one that challenges me both metabolically and mechanically. I’d also want something that helps me build strength and muscle over time while still allowing for measurable progress. With all of that in mind, I think I would choose the Romanian Deadlift.
The deadlift in general is one of the better exercises for developing the posterior chain, which includes the muscles on the backside of the body such as the hamstrings, glutes, spinal erectors, and even parts of the upper back. These muscles are essential for posture, athletic performance, and injury prevention. While the Romanian Deadlift may not directly target the upper body in the way that a bench press or pull-up does, the act of holding onto a heavy bar forces the muscles of the arms, shoulders, and upper back to work isometrically. On top of that, your grip strength gets a serious workout, which carries over to almost every other exercise and physical task.
Another big advantage of this lift is how easy it is to track and measure progress. Unlike a bodyweight exercise where improvements can be harder to quantify, you can always add a few more pounds to the bar or complete an extra rep to see clear, objective progress. The movement also involves a long range of motion, helping to improve hip mobility and flexibility while simultaneously building strength through that range. That combination of strength, control, and mobility makes it one of the most functional lifts you can perform.
The reason I’d pick the Romanian variation specifically is that it forces you to also maintain control of whatever you're holding on to throughout the entire movement. You never get to rest at the bottom since the bar or dumbbells stay in your hands the entire time, creating more time under tension, a key factor in muscle growth. It’s one of those exercises that feels simple but demands a lot from your body, from coordination to stability to raw strength.
Hopefully you’ll never have to make a choice like doing only one exercise forever, but it’s a fun thought experiment that highlights some important considerations when choosing the best movements for your goals. Think about the number of muscles being targeted at once, the amount of time under tension, the range of motion, and whether the exercise allows you to measure progress over time. These are all principles I use when programming exercises at AIM Athletic, whether it’s small group training, personal training, active rehabilitation, or hockey-specific performance. The goal is always to choose movements that give you the biggest return for your effort and help you build a body that’s strong, capable, and always in motion.
You've got the info now it's time to take AIM,
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