Learning the major movement patterns (push, pull, squat, hinge, and core) is a great start. But knowing how to move is only half the equation.
To get the most from your training, you also need to understand how hard to move.
Every activity you perform falls somewhere on an intensity spectrum. Walk around the block and you're working at a low intensity. Sprint up a hill and you're working at a high intensity. Most things fall somewhere in between.
Your body has three primary energy systems that support these different levels of effort.
Low Intensity (RPE 3-6)
The Oxidative System
This is the engine that powers walking, hiking, easy cycling, yard work, and other longer-duration activities.
Benefits include:
Improved cardiovascular health
Better endurance
Increased recovery capacity
Reduced risk of heart disease and stroke
Moderate Intensity (RPE 6-8)
The Glycolytic System
This system takes over when the effort becomes challenging but sustainable. Think of a hard conditioning circuit, a set of kettlebell swings, or carrying something heavy for a minute or two.
Benefits include:
Improved muscular endurance
Stronger bones, muscles, and connective tissue
Better work capacity
Increased metabolic fitness
High Intensity (RPE 9-10)
The ATP-PCr System
This is your body's "turbocharger." It fuels short bursts of maximum effort such as heavy lifting, jumping, sprinting, or explosive athletic movements.
Benefits include:
Increased strength and power
Improved nervous system efficiency
Better athletic performance
Preservation of fast-twitch muscle fibers as we age
Why This Matters
Many people spend all their time in only one of these zones. Some walk but never challenge their muscles. Others lift weights but neglect cardiovascular conditioning.
Neither approach is complete.
Each intensity level produces unique adaptations that the others cannot fully replace. If your goal is optimal health, longevity, and capability, you need exposure to all three.
The formula is surprisingly simple:
Move your body through the major movement patterns.
Train at different intensity levels.
Allow adequate recovery.
Stay consistent.
Do that week after week, month after month, and you'll build a body that is stronger, healthier, and more capable for life.