If you’ve been going to the gym consistently for a while now you may feel your motivation is starting to dwindle. This is very common, especially if you’ve already achieved most of your goals. One powerful way to stay inspired is by setting challenging goals that push you beyond your comfort zone and give you a sense of accomplishment.
Here are six challenging exercises to work towards. These exercises aren’t just about looking good—they’re about building strength, stability, and resilience. Each one takes time, patience, and progression, but your trainer can help you break them down into manageable steps.
1. Pistol Squat
What is it? A pistol squat is a single-leg squat where you lower your body down while one leg remains extended in front of you.
Why is it challenging? Pistol squats demand a great deal of balance, strength, and flexibility. You’re essentially doubling the load on one leg compared to a regular squat, and maintaining control throughout the movement requires significant muscle engagement.
What does it help you achieve? Mastering the pistol squat enhances lower body strength, improves balance and coordination, and builds impressive core stability. It’s a testament to your overall fitness and functional strength.
2. Chin-Up
What is it? A chin-up involves pulling yourself up on a bar until your chin is above it, using an underhand grip (palms facing you).
Why is it challenging? Chin-ups require substantial upper body strength, particularly in the biceps, shoulders, and back. They also engage your core to stabilize your body throughout the movement.
What does it help you achieve? Achieving a chin-up can significantly improve your upper body strength. It’s a clear indicator of your progress and it’s easy to do anywhere with a bar.
3. Turkish Get-Up
What is it? The Turkish get-up is a complex movement where you transition from lying down to standing up while holding a weight overhead.
Why is it challenging? This exercise requires a combination of strength, stability, mobility, and coordination. Each phase of the movement engages different muscle groups, making it a full-body challenge.
What does it help you achieve? Mastering the Turkish get-up can improve your overall functional strength, shoulder stability, and core strength. It’s a practical exercise that translates to better movement and control in daily activities.
4. Nordic Curls
What is it? Nordic curls are a type of hamstring exercise where you lower your body from a kneeling position using your hamstrings to control the descent, often with assistance or support.
Why is it challenging? Nordic curls intensely target the hamstrings and require a high level of eccentric strength (strength while the muscle is lengthening). They can be tough on the knees if not done properly, so progression is key.
What does it help you achieve? Achieving Nordic curls can significantly improve hamstring strength and reduce the risk of injury. Strong hamstrings are crucial for overall leg health and performance in other activities.
5. Dips
What is it? Dips involve lowering and raising your body on parallel bars, focusing on the triceps, chest, and shoulders.
Why is it challenging? Dips require considerable upper body strength and shoulder stability. Controlling your body weight through the full range of motion can be demanding, especially if you’re new to the exercise.
What does it help you achieve? Mastering dips can greatly enhance your upper body pushing strength and shoulder stability. They’re a great indicator of your progress and can help build a solid foundation for other upper body exercises.
6. Hanging Leg Raises
What is it? Hanging leg raises involves hanging from a bar and lifting your legs towards your chest, engaging your core throughout the movement.
Why is it challenging? This exercise demands significant core strength and control. Maintaining a stable position while lifting your legs requires a strong core and grip strength.
What does it help you achieve? Achieving hanging leg raises can improve your core strength, hip flexor strength, and grip endurance. A strong core is essential for overall fitness and can enhance your performance in various other exercises.
Mastering these exercises is a true testament to your commitment to fitness and the gym. They not only require a great deal of strength, but also flexibility, mobility, stability, and control. If any of these exercises excite you, tell your trainer! They can make a plan to breakdown the exercise to match your current fitness level. Some of these exercises ake take months or even years depending on your fitness level, but they are immensely rewarding. Hopefully these motivate you to try something new and bring some more motivation to your sessions.
