The "Big 3" in strength training refers to the Squat, Bench Press, and Deadlift. These foundational compound movements are the cornerstone of strength training, engaging almost every major muscle group to maximize full-body strength, muscular size, and athletic performance.
Powerlifting's Big 3 –the squat, bench and deadlift – might just be the ultimate methods for building and testing total body strength. However, these same lifts can be used in a higher-volume training program to develop total body muscular size and improve overall body composition.
The three exercises are the bird dog, the side plank, and the modified curl-up. Each exercise targets specific muscles in your core and back, helping to improve stability and reduce pain.
There are complex programs where you may feel you need an exercise science degree to understand what is going on, and there are programs where you walk in and do the same thing every single day. But nothing makes training as effective and simple as training the big 3 lifts: Squat, Bench, and Deadlift.
The BIG3 of muscle training is a collective term for bench press, squat, and deadlift, and is the royal road to training major muscle groups.
In a word, yes. But only if you use them in the right context. If you try to use them to reduce lower back pain, there's a good chance they may not do that.
Push, pull, legs is a classic strength training split. It refers to hitting the upper pushing muscles, the upper pulling muscles, and then the muscles of the lower body. It's popular because it's the bare minimum necessary to hit all of the major muscles in the body, and that's exactly what we're looking for.
The Big 3 Routine is for anyone new to training, anyone who has been spinning their wheels on ineffective workouts up until now, or an experienced lifter that is coming back after some time off may want to start out with this to get back in the groove of things. It can be used when cutting or bulking.
The Magic Of The Big 3 (Squat, Bench, Deadlift) There is no doubt that the big 3 (squat, bench, deadlift) are the king of exercises. But why are they so effective?
The big 5 lifts — deadlift, bench press, squat, shoulder press, and pull-up — are widely considered the best compound exercises because they are proven to maximise muscle growth, build strength, and improve functional fitness.
"Put simply, as soon as you wake up, it's five push-ups, five squats, five lunges (per leg) and a 30-second plank. The idea is to wake your body up, get your blood flowing, and tick off some strength-based movement before your day properly begins. Think of it as a mini circuit to shake off sleep and boost your energy."
Here's the truth: you only need three core barbell lifts to build total-body strength — the squat, the bench press, and the deadlift. Known as the “big three,” these lifts have been the foundation of strength programs for decades because they work.
The three best core exercises, often called the "McGill Big 3," are the modified curl-up, side plank (side bridge), and bird-dog, focusing on stability and protecting the spine by engaging deep core muscles, obliques, and glutes for overall strength, rather than just crunches. These moves build endurance and stability, improving posture and reducing back pain by training the core to resist movement, not just create it.
The best exercises for over 50s combine cardio, strength training, and balance/flexibility, focusing on low-impact options like brisk walking, swimming, cycling, yoga, and Pilates to build muscle, protect joints, improve heart health, and maintain mobility, with key moves including squats, rows, presses, and bodyweight exercises. Consistency is key, aiming for 150 minutes of moderate cardio and strength training twice weekly, while prioritizing exercises that suit your individual body and fitness level to prevent injury.
The 3-2-1 workout method is a balanced weekly fitness routine featuring 3 strength training days, 2 days of Pilates (or core work), and 1 cardio session, leaving one day for rest or active recovery, designed for holistic fitness without overtraining. Popularized by fitness influencers, it offers a structured plan that builds strength, improves core stability, and boosts cardiovascular health, making it beginner-friendly and adaptable.
I'm a personal trainer and these are the three exercises you should do every day—even if you don't have time to work out
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Universal prescription for the Big 3
Perform 3 sets of each exercise using a 5–3–1 pyramid of 8–10-second holds per rep. Rest 10–15 seconds between reps; transition quickly between exercises.
The "Big 3" exercises for back pain, developed by Dr. Stuart McGill, are the Curl-Up, Side Plank, and Bird-Dog, designed to build core stability and pain-proof the spine without excessive stress, focusing on endurance and minimal movement rather than big range of motion. They target deep core muscles, helping to create a strong, stable "core of iron" to support the back and improve spinal health.