Push, Pull, Squat: The Twice-a-Week Strength Ritual That Builds Real Power (Without Stealing Your Life)

Picture this: a workout so clean, so ruthlessly simple, and so beautifully effective that you can explain it in one breath… yet still feel delightfully invincible afterward.

Welcome to Push, Pull, Squat, a super simple strength ritual designed to build real-world muscle, boost mobility, sharpen your mind, and turn gravity into more of a polite suggestion than a constant enemy.

And yes, we’re doing it twice a week, because the goal here is transformation… not exhaustion.

Buckle up. Or more accurately, unbuckle — because we’re squatting deep.

Why This Workout Works (Even If You’ve Been Avoiding Strength Training)

Push, Pull, Squat strips strength training down to its purest forms:

• Push: Move something away from you

• Pull: Bring something toward you

• Squat: Use your legs the way evolution hoped you would

These three patterns are the foundation of human movement. You use them when you get off the floor, pick up a kid, carry groceries, load luggage, shove a stuck window open, or keep yourself upright when life throws a metaphorical (or literal) curveball.

This workout trains you for the real world — not for fitness trends that resemble a blend of Pilates and interpretive yoga.

The Beautiful Simplicity of the Plan

Your mission — twice a week — is this:

1. Warm up.

2. Pick one push exercise.

3. Pick one pull exercise.

4. Perform deep squats (yes, we want “butt to floor” ambition).

5. Do three sets of each.

6. Across those three sets, aim for 30–40 reps total for the three sets.

7. Each rep follows a 2–3 seconds up → pause → 2–3 seconds down cadence.

8. On each set, go to technical failure — the point where you know the next rep would look like a blooper reel.

9. If you exceed 40 reps in total, increase the weight for your next workout.

10. Rotate your push and pull exercises every session so your body doesn’t adapt and coast.

That's it. A routine so no-nonsense it could be served black with no sugar.

The Cadence: Slow Reps, Big Gains

Slow reps are where the magic happens.

2–3 seconds up → 1-second pause → 2–3 seconds down

This does a few marvelous things:

• Eliminates momentum (cheating is canceled)

• Maximizes muscle time-under-tension

• Trains control

• Builds strength that translates directly into daily life

• Protects your joints

• Forces the muscles to work the entire rep — not just the easy parts

• Gives your nervous system that delicious “oh, we’re doing THIS today” awakening

In other words, each rep becomes a small, meaningful act of strength… not a frantic flail toward a number.

The Warm-Up: Gentle, Not Dramatic

You’re not summoning lightning here. Just warming the machine.

Try this:

• 1–2 minutes marching or walking

• 12 slow air squats

• 10 countertop pushups

• Arm circles and gentle twists

No acrobatics. No floor yoga. No circus auditions.
Just getting warm, mobile, and ready.

Push Exercises (Pick One Each Session, Rotate Weekly)

Push movements work your chest, shoulders, and triceps. Choose one push exercise per workout and switch it next time.

Here are your rotating options:

1. Pushups (many variations)

• Wall

• Counter

• Knee

• Standard

• Diamond

• Feet elevated

• Tempo pushups (your cadence is already halfway there!)

2. Dumbbell Chest Press

On a bench, on the floor, or using your sofa as a loyal training partner.

3. Overhead Press

A classic. Builds shoulders that say, “Yes, I lift my own groceries.”

4. Incline Dumbbell Press

Shoulder-friendly and shockingly satisfying.

5. Dumbbell Flys

Just don’t go too heavy — your shoulders are not auditioning for a stunt role.

Rotate these so your body stays alert and adaptable.

Pull Exercises (Pick One Each Session, Rotate Weekly)

Pull exercises work your back, biceps, and posture — basically all the anti-shrimp muscles.

Choose one and switch it next session:

1. Dumbbell Rows

Single-arm, double, renegade — pick your adventure.

2. Band Rows

Very joint-friendly, very effective.

3. TRX / Suspension Trainer Rows

Simple. Brutal. Glorious.

4. Pullups / Assisted Pullups

For the ambitious, or those who like to feel heroic before breakfast.

5. Inverted Rows Under a Sturdy Table

The “I’m working out in a spy movie” option.
Just… pick a table that isn’t from IKEA’s clearance section.

Rotate through these across your twice-a-week sessions.

The Squat: Deep, Honest, Transformative

The squat is your anchor movement.

We’re aiming for:

• Deep squats

• As deep as your current mobility allows

• Eventually: butt to floor, or spiritually close

Deep squats improve:

• Hip mobility

• Knee strength

• Glute power

• Core stability

• Balance

• Longevity

• Your ability to rise from low chairs with maximum sass

If you’re not hitting full depth yet, hold onto a counter, use a box behind you, or use a TRX. Progress will come.

Stick with the cadence here, too:
2–3 seconds down → slight pause → 2–3 seconds up

Three Sets, Technical Failure, Total Reps: The Secret Trio

Each exercise gets three sets.

You go until technical failure — the moment your form whispers,
“Friend… no more today.”

Count your reps per set.
Add them up.
Your total should land between 30 and 40.

If you hit more than 40 next time?
Boom — add weight.

If you hit fewer than 30?
Totally fine — this is why we train.

Why Twice a Week Is the Sweet Spot

You train Monday and Thursday.
Or Tuesday and Saturday.
Or Wednesday and Sunday — whatever rhythm fits your world.

Why only twice?

Because this system is:

• Intense enough to trigger muscle growth

• Slow and controlled enough to target deep fibers

• Joint-friendly enough for long-term consistency

• Recoverable enough that your body adapts beautifully without burnout

You’ll be surprised by how much stronger you get when you give your muscles time to actually rebuild.

Plus, twice a week is achievable even for people with complicated relationships with calendars.

A Sample Week

Week 1 – Session A

• Push: Dumbbell chest press

• Pull: Band rows

• Squat: Deep goblet squats

Week 1 – Session B

• Push: Overhead press

• Pull: Single-arm dumbbell row

• Squat: Bodyweight deep squats

Week 2 – Session A

• Push: Pushups

• Pull: TRX rows

• Squat: Deep squats

Week 2 – Session B

• Push: Incline dumbbell press

• Pull: Pullups or assisted pullups

• Squat: Deep squats

Rotate forever — or at least until your muscles send flowers.

The Whole Session Takes 20–30 Minutes

You warm up.
You lift slow.
You rest between sets.
You finish standing taller, thinking clearer, and moving like life is just a little easier.

This is training distilled.
No fluff.
No wasted time.
No fancy programming.

Just consistency + progression + intention.

Why Push, Pull, Squat Matters for Active Agers

Because it trains:

• Strength

• Mobility

• Balance

• Bone density

• Posture

• Longevity

And it does so through movements the body already understands.

This is how you age strong.
This is how you reclaim power.
This is how you build a body that will carry you through decades with confidence and capability.

Twice a week.
Three movements.
Slow reps.
Deep squats.
Unshakeable progress.