Strength is not a luxury. It’s a kuleana, a responsibility. Your body is the tool you carry through every season of life, and how you move determines how long and well you live. In a world of complex gym routines and endless workout fads, the truth remains simple: if you can master a few essential movements, you can build a body that’s capable, resilient, and ready for whatever life asks of it.

These are the five foundational movements every human should master, whether you’re in your 20s, 40s, or 70s.

1. The Squat

The squat is the foundation of lower-body strength and mobility. It’s the way we were designed to rest, to pick things up, and to generate power. A strong squat builds your legs, hips, and core, but more importantly, it keeps you functional: able to get off the ground, hike a mountain, or play with your kids.

Why it matters: Preserves hip and ankle mobility, prevents knee injuries, and improves balance.

Start here: Learn to sit deep with your heels on the ground before adding weight.

2. The Hinge

If the squat is about bending the knees, the hinge is about moving through the hips. Think deadlifts, kettlebell swings, and picking up a heavy box without wrecking your back. Mastering the hinge pattern strengthens the posterior chain (glutes, hamstrings, lower back), the muscles that keep you upright and powerful.

Why it matters: Prevents back injuries, builds explosive athletic strength, improves posture.

Start here: Practice the hip hinge with a dowel or broomstick, keeping your spine neutral.

3. The Push

Pushing builds upper-body strength and stability, from the chest to the triceps to the core. It’s not just about bench presses; push-ups, dips, and overhead presses all live here. Whether you’re pressing something overhead or pushing yourself away from the ground, this movement builds the kind of daily strength you’ll use more than you realize.

Why it matters: Improves shoulder stability, core strength, and upper-body endurance.

Start here: Master push-ups before progressing to heavy presses.

4. The Pull

Pulling is the often-neglected twin of pushing. Pull-ups, rows, and rope climbs all train the back, biceps, and grip. These muscles keep your shoulders healthy, your posture tall, and your ability to climb, carry, or pull your body weight intact.

Why it matters: Balances the body, prevents shoulder injuries, improves grip strength (a key marker of longevity).

Start here: If you can’t do a pull-up yet, start with inverted rows and resistance band pulls.

5. The Carry

Carrying is the most primal of all movements. Farmers carries, suitcase carries, and rucking force you to stabilize weight while moving, helping you build real-world strength that translates to every part of life.

Why it matters: Builds grip strength, core stability, and endurance.

Start here: Pick up a pair of heavy objects and walk for 30–60 seconds. Keep your chest tall, shoulders back.

The Bottom Line

You don’t need a complicated program to build a strong, capable body. Master these five movements, progress them over time, and you’ll have the foundation for anything, from carrying your child to carrying yourself through a lifetime. The goal isn’t just to be fit; it’s to move with intention, live with strength, and stand KŪ in every season of life.