What exercises should be chosen?

When choosing exercises, the advice from fitness expert Andy Galpin, as discussed with Andrew Huberman, is based on several key factors:

1. Adaptation Goals: Choose exercises aligned with your goals. For instance, deadlifts are excellent for strength development but not ideal for endurance. Conversely, bicep curls are not suited for power development, as they are single-joint movements 1.

2. Muscle Groups: Decide what muscle groups you want to target. For example, front squats are great for the quads, while back squats target the hamstrings and glutes more effectively 1.

3. Technical Simplicity: For beginners or those without a coach, opt for technically simpler exercises. Goblet squats, split squats, or using machines are recommended over more complex movements like barbell back squats to reduce risk and increase success 1.

4. Exercise Balance: Ensure a balanced selection of exercises throughout the week to cover various movement patterns and muscle groups. For example, if you focus on cycling, incorporate exercises for upper body and torso on other days to maintain overall muscular balance 2.

5. Practical Considerations: Select exercises that fit your environment and resources. If access to a gym is limited, focus on exercises like kettlebell swings, bands, or running that can be done at home 2.

This holistic approach should help tailor your exercise regimen to your specific needs and circumstances effectively.