Strength training can be simple, accessible, and safe for everyone with the Ancestral Essential Movements (AEM).
Push-ups, pull-ups, squats, and planks work together to train all the body’s major muscle groups in a functional way, delivering benefits that transfer directly to everyday activities, physical work, and play.
You don’t need to feel intimidated about walking into a gym, or take on the risks of loading your body with external resistance (i.e., weights or gym machines).
AEM are a great option for both beginners and experienced people because they:
-
Use bodyweight as resistance
-
Are simple movements, easy to learn
-
Are hard to do “wrong” (which keeps injury risk low)
-
Offer easier progressions for each base exercise
Even the most experienced strength athletes can make AEM challenging enough to drive real improvements in fitness.
PUSH-UPS (lats, pecs, triceps)
Mastery level:
Men: 50 reps / Women: 20 reps
-
Starting position: high plank with arms extended, hands in front of the chest, body completely straight.
-
Lowering: lower your chest to touch the floor first, keeping the body aligned (core and glutes engaged, head/neck neutral).
-
Elbows: bend back at about a 45° angle as you descend.
Intermediate progression: Incline (bench) push-ups
Men: 50 reps / Women: 25 reps
-
Place your hands on a bench or elevated surface.
-
Keep your body in a plank as you lower and press up.
-
Ideal for building strength and technique with less load.
Easier progression: Wall push-ups
Men: 50 reps / Women: 30 reps
-
Stand with arms extended and place hands against a wall.
-
Keep a plank-like body line as you lean toward the wall and return to the start.
-
Excellent starting point for beginners or recovery.
SQUATS – Lower body
Mastery level:
Men: 50 reps / Women: 50 reps
-
Feet shoulder-width or slightly wider.
-
Point feet forward, or slightly outward if needed.
-
Lower by pushing hips back, bringing thighs slightly below parallel to the floor.
-
Create “imaginary external rotation” through the feet: left foot counterclockwise, right foot clockwise. This helps align the knees over the mid-foot.
-
Completely avoid knees collapsing inward.
-
Keep the spine straight the whole time (torso angle from ~90° to ~45°), without leaning too far forward: chest up!
-
Use quads and glutes to control both the descent and ascent.
-
Movement should be smooth and steady. If you’re flexible enough to go all the way down (“ass to grass”), do it—or work toward it.
-
Stand up without locking the knees, keeping them tracking in line with the feet.
Easier progression: Assisted squat
Men: 50 reps / Women: 50 reps
-
Hold onto a pole, bar, or stable surface while you squat down and up.
-
Use the support only as needed—the goal is to build control and strength without depending on it.
PULL-UPS (back, lats, pecs, biceps)
Mastery level:
Men: 12 reps / Women: 5 reps
-
Grab the bar with an overhand grip (palms facing away), about shoulder-width.
-
Keep elbows close to the body, chin slightly tucked, and shoulder blades retracted to protect the spine.
-
Start with chest up, keeping the lower body stable.
-
Pull up until your chin passes the bar, then lower under control until arms are fully extended (or almost, if you have joint discomfort).
Intermediate progression: Chin-up
Men: 7 reps / Women: 4 reps
-
Usually a bit easier, especially if you have wrist, elbow, or shoulder discomfort.
-
Switch grip: palms facing you.
-
Pull up until chin passes the bar, with solid technique.
Easier progression: Assisted pull-ups with a chair
Men: 20 reps / Women: 15 reps
-
Place one foot (or both if needed) on a chair or bench under the bar.
-
Use mainly upper-body muscles to pull up.
-
Use only enough leg drive to help your chin clear the bar.
-
Yes—everyone can do pull-ups!
PLANKS – Core, lower back, shoulders, triceps, hip flexors
Mastery level:
Men: 2 minutes / Women: 2 minutes
-
Get into a forearm plank with elbows on the floor, body perfectly straight from head to feet.
-
Hold until you can’t maintain alignment or your arms/shoulders reach muscular failure.
-
Optional add-on: rotate into a side plank (supported on one extended arm) to hit the obliques. Keep the body in a straight line and hold to failure, then repeat on the other side.
Intermediate progression: High plank (hands and feet)
Men: 2 minutes / Women: 2 minutes
-
Classic push-up plank: hands under shoulders, feet on the floor, body straight.
-
Keep core and glutes engaged the entire time.
Easier progression: Forearm plank on knees
Men: 2 minutes / Women: 2 minutes
-
Forearms and knees on the floor, keeping the torso aligned.
-
Keep abs and glutes active throughout.
-
Ideal for beginners or rehab.
With this you have the 4 complete bases of the Ancestral Ess3ntial Movements (AEM):
-
Push-ups (push)
-
Squats (lower body)
-
Pull-ups (pull)
-
Planks (core)
AEM ISOLATION
For a unique challenge, choose one essential movement (MEA) and set an ambitious rep goal. That becomes your full workout for the day.
Do reps to failure, rest as needed, and keep accumulating until you hit your target.
For example, some mornings I aim for 200 decline push-ups. I rack them up in sets like:
60, 50, 30, 25, and 15.
Sometimes I do half in 10 minutes, get distracted for 20 minutes, then finish the last sets. And it still counts!
AEM WORKOUT WITH SPRINTS
A short, fun, intense session that combines strength and speed, challenging every muscle group and your cardiovascular system.
-
Push-ups (one all-out set)
→ Immediately after: 80-meter sprint
🛑 Rest 30–60 seconds or until breathing normalizes. -
Planks (one all-out set)
→ Then: bunny hops for 40 meters
🛑 Rest 30–60 seconds. -
Pull-ups (one all-out set)
→ Then: another 80-meter sprint
🛑 Rest 30–60 seconds. -
Squats (one all-out set)
→ Finish with bunny hops for 40 meters
💥 Oof. This finish is brutal.