I have a question I love asking people: if you could only do five exercises for the rest of your life, what would they be? Not what’s trendy. Not what gives you the best pump. What would actually keep you strong, mobile and alive for as long as possible. I put this question to Duncan McDade and we went one for one — no sharing answers beforehand. Here’s what we came up with.
1. The Squat — The Godfather of All Movements
I went first, and I didn’t hesitate: the squat. Every time you sit down on the toilet, you’re squatting. Every time you get out of bed, you’re squatting. The squat is baked into life. And yet it’s the most neglected movement pattern for most adults over 40. When you stop squatting with weight and intention, your legs weaken, your knees start complaining, your lower back follows. When you do it consistently — with full depth, good form, loaded progressively — everything changes. Strength, balance, joint health, hormone response. I’d squat every week for the rest of my life if I had to pick one movement.
2. Carrying — The Most Underrated Exercise Alive
Loaded carries — farmer’s walks, suitcase carries, bear hug carries — are about as functional as it gets. Think about how often you actually carry things in life. Groceries. Kids. Luggage. Your whole trunk, grip, and shoulder system has to work together under load, exactly the way it does in real life. Carries build the kind of full-body strength that transfers everywhere, and they’re nearly impossible to do wrong. If someone only had time for two exercises, I’d say squat and carry.
3. The Hinge — Protecting Your Back for Life
Whether it’s a deadlift, a Romanian deadlift, a kettlebell swing or just picking something up off the floor — hinging is a skill most people have completely lost. And losing it is exactly why so many adults throw their back out reaching for something light. Your posterior chain — glutes, hamstrings, spinal erectors — needs to be strong. The hinge pattern is how you train all of it. Get good at the hinge and your lower back will thank you for decades.
4. A Pulling Movement — Rows, Chin-Ups, Whatever You Can Do
We live in a world that pushes everything forward — phones, keyboards, steering wheels, scrolling. Our shoulders round, our chests tighten, and our upper backs go to sleep. Pulling movements — rows, face pulls, chin-ups, lat pulldowns — are the antidote. They restore balance, open the chest, strengthen the muscles that hold your posture together. If you spend most of your day sitting, pulling movements might be the single best investment you can make for how you’ll feel at 60.
5. Walking — The Most Powerful Free Tool You Have
I know what you’re thinking: walking? Really? But hear me out. Walking is the most underappreciated health tool available to every single person on the planet. It regulates blood sugar, supports cardiovascular health, clears your head, improves sleep, reduces cortisol and keeps your joints moving through their natural range. 8,000 to 10,000 steps a day, most days — no equipment, no gym, no cost. If you do nothing else, walk. And if you’re already training, walk on top of it. The benefits compound.
Watch the full conversation with Duncan above — we go deep on each movement, why we chose them over alternatives, and how to build them into a realistic weekly routine.
Related reading: How I Fixed My Mobility · 5 Health Habits I Do Every Day · How to Get Fit Without a Gym
Want help putting this into practice?
I work with busy parents across Melbourne’s inner south — coming to you, no gym needed. If you’re ready to stop starting over and actually build something that sticks, book a free assessment.
