Tired of your usual fitness routine? Looking to switch things up while still getting the same results? I hear ya, sister! There’s a new workout trend sweeping across the fitness industry, and it’s called the primal movement workout (or primal training)
But what is it? And should you try it out for yourself? I’ve done the research and have all the answers you need to get started.
Read on if you want to unlock this latest exercise craze with me!
What is a primal movement-based workout?
First, what exactly is this primal movement workout?
Primal workouts are based on movements that our bodies are naturally designed to do.
Ok, imagine a Stone Age man was transported to our current age. While he would likely marvel at the modern advances in technology— he probably wouldn’t be too impressed with our lifestyles.
As humans, we used to move often in our pre-civilized days, hunting and gathering while utilizing both sides of our bodies equally. Nowadays, however, more of us are stuck sitting in front of computers or behind steering wheels for long periods of time. (Less natural human movement!)
By incorporating primal movement into our daily routines, we can fight back against the society-wide slump-fest!
The benefits of primal movements
One of the main benefits of the primal workout trend is that it can be done almost anywhere without needing expensive gym equipment or a dedicated workout space. This makes it a great option for people who may not have access to a gym or who prefer to exercise outdoors. (Like me! I love to get out in nature!)
Introducing primal movement and practicing these “ancestral-style” exercises can help to increase joint mobility and flexibility.
Plus, it can also lead to better coordination, balance, and grace.
Primal movement is an awesome way to move our bodies freely by connecting us with natural rhythms like walking, squatting, and crawling. It also increases the circulation of blood around our body, which in turn can reduce stress levels.
If all that wasn’t enough motivation for you to get moving, primal movement is actually really fun too!
So go ahead and get your sweat on like Homo Erectus! Wink 😉
How can you use primal movement in your routine?
Contrary to what we read or see on social media, being healthy and fit doesn’t mean lifting heavy weights and spending hours pounding away on a treadmill.
With primal movement, athletes – and non-athletes alike – can achieve similar results in far less time.
And the best part? The primal movement is just as beneficial for men as it is for women. Instead of following complex workouts, we can use these simple exercises like squats, running, hopping, and balancing to build strength, power, and agility.
The seven primal movement patterns (using body weight)
- Push movements (push-ups)
- Pull movements (pull-ups, chin-ups)
- Squatting movements (all types!)
- Lunges (all directions)
- Bending movement (think picking up or reaching)
- Rotating/Stretching through the core
- Hopping (jump rope or trampoline)
These are the seven exercises that followers of the primal movement believe are the most important functions that our entire body is naturally supposed to do based on the human body history.
Do you need any special equipment for Primal Movement Workouts? (Or, can you use your own body weight?)
If you’re thinking about incorporating primal movement workouts into your exercise regime, don’t worry about needing all kinds of fancy equipment to get started. You can easily get a great upper body and lower body workout using your own body weight.
But you can certainly add some weights or bands later on if you want variety or a more challenging experience as you improve your movement pattern.
But the beauty of primal movement is that it doesn’t require any special tools or machines – just you, your body, and a good attitude!
So go ahead, get out in the sun, move your body and free up your mind – that’s what it’s all about!
Are primal workout exercises enough for me to see real strength and fitness gains?
Primal workouts are quickly becoming the go-to for those looking to gain strength and increase their overall fitness for life.
With various forms of bodyweight exercises such as push-ups, burpees, squats and planks, some people believe that these movements alone are enough for substantial gains.
While there is no one-size-fits-all answer, it is generally believed that relying on just these exercises may not be sufficient for long-term success.
Adding in more dynamic movements like sprints, agility drills, and power lifts can add variety to your routine while building muscle and improving core strength.
The important thing to remember is if you want to see gains is that you must stress the muscle to failure… Maybe just 15 bodyweight squats get you there. But over time, you’ll likely have to add weights or increase reps to continue to see improvements and fitness gains. (And hone in on your nutrition for optimal muscle recovery and rebuild!). Abs were made in the kitchen 🙂
Who should try a primal movement workout?
So, should you jump on the primal workout bandwagon? As with any exercise program, it’s important to consider your own goals and needs before deciding whether or not it’s right for you.
Here are a few things to consider:
- Are you looking for a new and challenging way to exercise?
If you’re someone who gets bored easily with traditional workouts or is looking for a new way to mix up your routine, the primal workout trend might be a good option. It’s designed to be challenging and varied, so you’ll be able to push yourself in new ways and see results more quickly.
- Do you have any physical limitations or injuries?
If you have any physical limitations or injuries, obviously speak with a healthcare professional before starting any new exercise program. And the primal workout trend may not be suitable for everyone, as it involves a lot of high intensity. These functional movements may be too demanding for some individuals, especially if healing from chronic illness.
- Do you have the time and dedication to commit to a new workout program?
The primal workout trend requires dedication and discipline, as it involves a consistent effort to get the most from the workouts. If you’re not ready to commit to a new exercise program, it might not be the right choice for you. With that said, a primal workout can be a very time-efficient program to fit into your life!
Are there any drawbacks to the Primal Workout Movement?
As discussed, primal movements are an incredibly powerful way to reconnect with our bodies and release stored tension – and that’s no lie!
However, such activity can come with a few drawbacks that should be highlighted.
First, those just starting and attempting more difficult bodyweight exercises could lead to days of post-exercise discomfort. And therefore, quitting altogether…
And, the exercises generally work on the body forward plane of movement, which can become repetitive with such a focus on these muscle groups, which can easily lead to injury. (Think doing thousands of pull-ups, David Goggins style!)
So, it’s important to keep from concentrating on only one muscle group in your exercise routine!
Quick History of Primal Movement Workouts
In 2017, fitness coach Peter Lakatos began to form the Primal Movement Workout – a revolutionary system based on decades of Olympic training and martial arts knowledge.
With an emphasis on core values like injury prevention, improved coordination and energy flow, this unique style seeks to develop both your physical strength and mental sharpness in fun ways.
As he continued his journey with courses such as Strength & Kettlebells and Ground Force Method Exercise classes under his belt – it was clear that something special had been created!
Boom – Primal Movement Training was born!
The primal movement workout I’m doing right now!
I’ve taken this workout from Mark Sisson and adapted it to my fitness level – and you can copy it too!
- Air Squats (or with bar if accessible)
- Lunges (perhaps with dumbbells)
- Push-ups (on my knees, to start!)
- Pull-ups (assisted or do a handstand)
- Inverted Row (perhaps with dumbbells)
- Sprints (Run)
Performing exercises concentrated on primal movement will have you on the right foot to a great functional-style workout! Working out your body for improved natural living is one of the best self-care activities you can do!
The Wrap – Primal Workout Movement
The primal workout trend has gained popularity in recent years, with many people turning to it as an alternative to traditional gym workouts.
It is often associated with “paleo” or “caveman/animal-based” diets, which are based on the idea of eating and exercising like our ancient ancestors.
Proponents of the primal workout trend argue that it is a more natural and effective way to exercise, as it focuses on movements that are essential for daily life and are more closely aligned with the way our bodies were designed to move.
In addition to traditional bodyweight exercises, primal workouts may also include activities such as sprinting, jumping, climbing, and lifting heavy objects. These types of movements are designed to challenge the body in new ways and improve overall strength training and conditioning.
I would love to hear your thoughts if you try the primal movement workouts!