Number 1 Workout: The Undisputed Champion of Gym Routines

If you hang around any gym for a week, sooner or later you’ll hear people argue about the best workout. Some swear by deadlifts, others hype up the bench press or fancy machines. But if you ask serious coaches or check actual gym results, squats almost always come out on top.

Squats hit pretty much every big muscle in your body: legs, glutes, core, back. That’s why they're called the 'king' of gym moves. You don’t need high-tech gear—just a barbell and some determination. Even my kids, Jasper and Leona, mess around with bodyweight squats when I’m stretching at home. They don’t realize it, but that move builds the foundation for things like jumping, running, and picking up heavy laundry baskets (which, honestly, feels like a workout some days).

• The Search for the Top Workout
• Why the Squat Reigns Supreme
• Getting the Most Out of Your Squats
• Mistakes to Avoid with the #1 Workout
• Easy Upgrades for Any Fitness Level

The Search for the Top Workout

Ask ten people what counts as the number 1 workout and you’ll get ten different answers. It’s not just a buzz at the gym—fitness magazines and even doctors can’t seem to agree. Some programs are just passing hype, promising amazing results overnight (spoiler: they never deliver). But if you check what most trainers and top athletes rely on, you’ll notice a pattern: basic movements that hit multiple muscle groups win again and again.

The problem is, our bodies don’t care about trends. They need real work—something that builds real strength, burns calories, and fits anyone’s life. Sure, running is good for your heart and biceps curls make your arms look decent in a tee, but neither does as much for total-body change as a lift that gets your legs, core, and back firing at once.

Let’s check what people really do at the gym. According to a U.S. fitness survey published in Men’s Health (2023), over 60% of people doing regular workouts said compound lifts made the most difference. That means exercises like squats, deadlifts, and presses—not just sitting on a bike or stretching elastic bands.

So, why do these full-body moves, especially squats, come out ahead? It’s a mix of science and practicality. You can build muscle, burn fat, and even sharpen your balance. Plus, no matter if you’re twenty or seventy, there’s a squat version that fits your style and strength. The more you look into it, the clearer it gets: squats have grabbed the crown as the gym’s true kingmaker.

Why the Squat Reigns Supreme

There are a ton of exercises out there, but the number 1 workout for building real, functional strength is definitely the squat. The reasons are pretty straightforward. First, squats work the biggest muscle groups—your quads, glutes, and hamstrings—all at once. Plus, your core and even your lower back get involved to keep everything stable. Basically, it’s the shortcut to hitting multiple goals with one move.

Here's the thing: squats aren’t just about building muscle. They boost your metabolism because bigger muscle groups need more energy. That's why squatting regularly can actually help with weight loss and improve heart health. Ever noticed how you’re out of breath after a tough set of squats? It's not your imagination—full-body moves like the squat crank up your heart rate, burning tons of calories both during and after the workout.

Pound for pound, this exercise is also a fantastic way to get stronger safely. When you use good form, the squat teaches your body how to move correctly, which helps you avoid injuries when doing regular stuff, like hauling groceries or picking up your kids. People who add squats to their gym workouts usually notice improvements in how they move, jump, and even stand from a chair.

• Targets multiple muscle groups at once
• Drives weight loss by raising calorie burn
• Improves sports performance and daily movement
• Supports bone density (a big deal as you get older)
• Can be modified for any skill level—bodyweight for beginners, barbells for the experienced

Want some numbers? Research from the American Council on Exercise found that squats activate more muscle activity in your legs and core than machines like the leg press. And get this—doing regular barbell squats just twice a week led to a 15% increase in lower body strength over 8 weeks.

If you’re going to bet on just one move in your fitness routine, the squat has the science and real-world results to back up its reputation as the number 1 workout.

Getting the Most Out of Your Squats

Nailing your squat form isn’t just about looking cool at the gym—it keeps your knees safe, your back pain-free, and your results steady. Even if you’re only using your bodyweight, the basics matter.

• Stand with feet about shoulder-width apart. If your hips feel tight, point your toes out a little.
• Keep your chest up and look forward. Don’t let your back round.
• Push your hips back first (like sitting into a chair), then bend your knees. Get your hips down to at least knee level, or lower if you can without pain.
• Drive up through your heels. That way, you’re using the muscles you want—your legs and glutes—instead of cheating with your lower back.

If you decide to add weight, start light. There’s no trophy for ego-lifting and bad knees. Even pro athletes work up slowly and focus on the details, because doing it right means fewer injuries and better gains. Real talk: Almost 70% of people who get hurt squatting went too heavy or lost form, not because squats are "dangerous."

You’ll feel squats work everything—your core stabilizes, your lower body powers through, and you even grip the bar tight with your upper back. As you get stronger, try mixing up your gym workouts with front squats, goblet squats, or pause squats, to hit weak spots and stay interested.

After years at different gyms (and chasing Jasper and Leona up playground slides), I’ve learned squats pay off even outside the gym. Take your time, stick to clean form, and the number 1 workout will serve you well for life.

Mistakes to Avoid with the #1 Workout

No matter how good the number 1 workout is, sloppy form or bad habits can kill your progress fast. The squat works so well only if you do it right—otherwise, you might end up with sore knees or a sore back instead of stronger legs.

Here are some of the common mistakes I see in the gym all the time:

• Letting your knees cave in: If your knees point toward each other instead of tracking in line with your toes, you're putting a ton of stress on your joints. Keep your knees out.
• Not going low enough: Quarter squats might feel easier, but studies show you get way less muscle activation. Drop your hips below your knees for full effect.
• Heels popping up: Your heels should stay firmly planted on the ground. If you're up on your toes, you're shifting weight the wrong way and risking balance.
• Arching or rounding your back: A stable, neutral spine is key. If you see your lower back arching or upper back rounding, lighten the load and reset your form.
• Going too heavy, too fast: There’s no prize for loading up the bar if you can’t move it correctly. Start lighter and perfect the motion first.

To back that up, here’s what sports scientist Dr. Brad Schoenfeld says about squatting:

“Depth is essential for maximizing muscle growth, but it needs to be paired with control and proper form to avoid injury.”

If you’re curious how much of a difference form makes, check out this quick comparison from a recent training analysis:

If you keep these mistakes in check, you’ll get every benefit from the number 1 workout and see results you can actually measure. Trust me, your knees and your future PRs will thank you for paying attention to the details.

Easy Upgrades for Any Fitness Level

Squats fit everyone, but how you do them can depend on where you’re at. Maybe you’re just thinking about your first trip to the gym. Or you’ve been doing the number 1 workout for ages and want it to feel fresh again. Here’s how to level up no matter your starting point.

Starting out? Mastering bodyweight squats builds strength and fixes your form before you start piling on weight. Focus on keeping your feet flat, chest up, and knees in line with your toes. Gasping for air after ten? Good—that means it’s challenging enough for now.

Once you can hit three sets of 15 flawless reps, bring in some resistance. Hold dumbbells at your sides or try a goblet squat—hold a weight close to your chest. Kettlebells work for this too. Want it even harder? Grab a barbell and try back squats, but make sure you can keep good form all the way down and up, even with lighter weights.

• Switch your stance: Bring your feet wider (sumo squat) or closer (narrow squat) to target new muscles and keep it fun.
• Add a pause: After you squat down, hold at the bottom for 2–3 seconds before going up. Burns like crazy and builds strength fast.
• Try single-leg squats: Regular squats feel easy? Shoot for split squats or pistol squats. These uncover imbalances and boost your stability.
• Plyometric squats: Adding a jump at the top fires up your heart and helps with power. (Just land soft—don’t be that guy who shakes the whole floor.)

Want to see how some adjustments stack up? Check this simple breakdown of popular gym workouts using the squat, and how much more they hit your muscles:

One tip: No matter which upgrade you try, keep a close eye on your knees and your lower back. Lower slow, don’t bounce. Listen to your body—my kids love to race squats at home, but I always remind them form beats speed, every time.