Foundational Lifts to Nail Down and Prevent Injury

October 18, 2021
5 min read

EZPT is the app for anyone who wants to get into lifting, rehab from an injury, help prevent an injury from occurring, or just use it as guidance. Previously, we talked about the right age for youth to begin lifting. Now, let's talk about what lifts youth/beginners should be doing before moving on to more advanced lifts or adding any weight.

Foundation Lifts for Beginners

In general, all human bodies move the same. Because of this, there are five foundational movements we should train to be healthy, strong humans. You can complete each of these movements using the EZPT App to help you nail down proper form and get the most out of each movement. These foundational lifts engage multiple muscles and can be done using only one’s body weight. Of course, once the form for these lifts are perfected, you could choose to add weight if you wish. It is important to ensure you have the proper form when lifting before adding any weight to help prevent injuries!


The first foundational movement is the squat. The squat movement engages muscles from both the upper and lower body making you both look and feel good! Squats lower the chance of knee injuries making them more stable and also improve flexibility. It is an easy movement to complete, but can sometimes be challenging to execute with proper form. If you’re having trouble really telling if your squat form is right or not, which can be very difficult, then you can use the EZPT App which will give you live feedback on what to change so you can ensure that you have the right form every time! Here is an example of a correctly performed squat:


The next foundational movement is one most people are familiar with and have probably performed it in their elementary gym class before; a pushup. The push up is not the only push movement, but it is one of the best to start with. A pushup utilizes many upper body muscles and can be done in several modified positions. Some other push movements include the shoulder press and chest press.


Third, we have the pull movement. Similar to the push movement, there are many variations to the pull movement. Pull movements strengthen the muscles in your back, reduces back pain, and improves posture. I think the most recognized pull movement is the pull up, but the pull up can really only be done if you have a bar to complete it on. A good, standard pull movement where you don't need a pull-up bar is the row. A row can be done in many different ways and with various pieces of equipment depending on what you have available. If you’re working out from home and don't have a row machine just hanging around, which i'm sure most people don't, then you can simply use a towel, or a resistance band, or dumbbells if you have them. Here are some examples:

Rowing Movement with Towel

Resistance Band Row

Dumbbell Row


The fourth foundational movement, the hip hinge, is also great for maintaining good posture and has the ability to keep you active as you age. The hinge movement works the muscles in the back of your legs and around your spine. There are a variety of options when it comes to hinge movement exercises. Some include: deadlifts, kettlebell swings, over the shoulder banded hip hinge and hip thrusts. Here's a great video that gives a visual representation on how to ensure you have proper hip hinge form before adding weight or switching up hinge exercises.  


One last foundational movement that is important to nail down with proper form to stay healthy and strong is the carry. The carry is typically done with weights and it is great to help stabilize the core and improve posture. Silver Sneakers, the health and fitness organization for adults 65 and up, even calls the carry “the most effective exercise of all time”. Some carry movements include: farmers carry, suitcase carry, waiters carry, rack carry.

Training Program Examples

Depending on your fitness goals, the amount of sets and reps you do for these movements may vary. Once you are sure that you have the movement down, it can be a good idea to slowly add weight. If you're training with lower weight, then you will probably want to have higher sets and reps. For example, you could do five sets of an exercise for fifteen repetitions. If you begin to train with heavier weight, then you could do 3 sets for eight repetitions. As always, do whatever feels best for you. If adding weight seems to affect your form, then stick to the lower weight with higher sets and reps! If that seems to get too easy, then go ahead and up the weight.


Working on each five of these movements will help prevent injuries, allow you to live a healthier lifestyle, and enable you to do more advanced movements as you get stronger. They can also be done at nearly any age, young or old! For youth wanting to get into lifting, these movements will help to teach them proper form and movement and allow them to safely begin their strength training journey. For older generations, these lifts can help reduce pain and build up muscle to prevent injury not only while working out, but also during daily life. Almost all of these movements can be completed using the EZPT App where it will give you live feedback on your form to ensure you are completing the exercise successfully and adequately.

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