Absolute Strength is your ability to lift heavy objects, namely barbells and plates. The
heavier the barbell you can lift, the greater your absolute strength. Don’t overthink it.
The barbell is perhaps man’s greatest creation, no other single tool can be used to build
strength better or with more versatility. If you’re not familiar with lifting a barbell, make
yourself familiar. You can literally built elite strength and a world class physique with
only these 5 simple exercises that have stood the test of time:

1) The Back Squat: The KING of all exercises. Save the debate. Numerous studies
have shown that leg strength is directly correlated with life expectancy in the
elderly. Am I saying you have to do heavy back squats when you’re 85? No. But I
am saying having strong legs is paramount. The stronger your legs, the longer
you live. But just in case you’re not 85, and are relatively healthy, should you do
back squats? Absolutely. Nothing builds functional leg strength more effectively
than the barbell back squat. ⁣
2) The Conventional Deadlift: This lift could just as easily be ranked #1, it really
just depends who you ask. I actually consider the deadlift to be the most
functional of all barbell exercises, as nothing is more functional than bending
down and picking up something heavy off the ground. No other exercise builds
more strength in the posterior chain either. Oftentimes when lifters suffer from
back pain or discomfort, it’s not from deadlifting too much, it’s from not
deadlifting enough (or at all). Don’t confuse pain with weakness. I’m a firm
believer that a strong back is a healthy back. Just make sure to prioritize correct
form/technique and maintain spinal tension when deadlifting at all times.
3) The Bench Press: My least favorite barbell lift. How often in real life (outside of
the gym) are you caught lying flat on your back and forced to press a heavy
weight off your chest? Not often. However, I still rank it #3 because it’s
undeniably effective at building upper body pushing strength. If you want to
maximize both strength & size, you must maximize mechanical tension (weight).
No other upper body pushing exercise allows you to press more weight than the
barbell bench press.
4) The Overhead Press: By far my favorite pressing exercise even though it’s my
weakest lift. Also referred to as the strict press or the military press, this lift is a
much more functional exercise compared to the bench press as we often have to
lift heavy objects overhead. Think about stocking shelves or putting luggage in

the overhead bin on a plane. Despite the fact the overhead press is often the
most difficult lift to improve, learn to embrace it and train it often. No other lift
builds strength or size in the shoulders more effectively.
5) The Bent Over Row- Perhaps my favorite barbell lift. What did 6x Mr. Olympia
Dorian Yates and the greatest powerlifter of all time Ed Coan have in common?
Mutant-like back development. What else did they have in common? They both
performed HEAVY barbell bent over rows throughout their competitive careers.
Want to build brute strength, mass, and power? Do HEAVY bent over rows. This
exercise builds strength in the entire posterior chain and should be a staple in
every serious lifter’s routine.
Again, what do you notice about these 5 barbell lifts? They are the most basic. No other
exercises build foundational strength or absolute strength more effectively. Always
prioritize the basics and never stray from them.