By Dr. Matt Fontaine
I call exercise “the real wonder drug.” But, as with any drug, to take full advantage you need to know how to program for it and also how to identify exercises that are risky and should be avoided.
Starting Out
The science is clear and compelling. Exercise is the real wonder drug if you get the prescription right. For many who may be coming off a long lay-off, recovering from an injury, or even for those who have never prioritized exercise, here is my first tip: Just start moving more each day. Start with a 10-minute walk. I would also highly encourage doing 10 minutes of Yoga. Make this a non-negotiable. Then work up to a 20-minute walk a day.
Look at this as building an aerobic base that will help support your future exercise training regimen. The yoga is building a foundation for better movement. And yes, you can get on a stationary bike and ride. The key is to get moving and build momentum incrementally.
How Much, How Often, and How Long
I see patients from all walks of athletic life, from the weekend warrior and corporate athlete to high-level athletes and tier-one military personnel. They all share a common bond: their training goals will fluctuate over time. The high-level athlete’s training calendar is programmed for the year and focuses on laying the groundwork, developing skills, and preparing for peak performance in in-season competition. However, no matter what level you are at, similar principles apply.
Your training goals are not set in stone but should be adaptable to meet your current needs and aspirations. I advise patients to focus on three levels of training, aligning their level of training with their dynamic goals. This approach ensures progress, prevents stagnation, and fosters a sense of control over their fitness journey. Here they are:
- Maximum improvement and peak conditioning require more work. It requires optimizing the training dose to meet those goals and standards. Important for top-tier level athletes.
- The minimum effective dosage of training is a reassuring concept. It guarantees that even with limited time, the right balance of volume, intensity, and exercise selection can lead to incremental improvement. This approach is particularly beneficial for athletes with a busy schedule or battling back from injury, ensuring they can still see results. Important for most of us.
- The maintenance dosage is slightly less and is required to maintain your current level of health and fitness capacity and performance. Important for everyone!
The amount of training volume and intensity is different at each of these levels. Maximum improvement requires maximum effort, while minimal effective dose is the least amount of work you can do and still make improvements. Maintenance is exactly that, keeping the body in good running order, maintaining it in good repair, and loss prevention.
Modes of Exercise Must-Haves
- Bike: Why? For Zone-2 Training. And the Face of America ride to Gettysburg.
- Daily Mobility: Why? Because a moving body is a healthy body.
- Swim: Why? Total body resistance, easy on the joints, and you can do it forever.
- Ruck: Why? Builds resilience and strong feet, and gets you out in nature.
- Strength & Conditioning Training: Why? Build your confidence and prevent age related muscle loss.
Remember that Zone 2 cardio is great for building that aerobic base that keeps mitochondria performing optimally.
With that backdrop, here are the movements that I can’t live without. The best minds in strength and conditioning have their list of Must Haves, and this list is a compilation of some of the best minds in the business.
- Deadlift
- Pullup
- Lunges, Rear-Foot Elevated Split Squat
- Rotational Chop Variations
- Heavy Farmers Carry
- Clean, Kettlebell Swing or Hip Thruster
- Close Grip Bench/Overhead Strict Press/ Push Press
- Dumbbell Pullover/Single-Arm Rows
- Burpee Broad Jump
- Seated Calf Raise and ToePro Advanced workout exercises
Train in a Full Spectrum
Ultimately, to optimize your health and fitness potential, you must prioritize training in the “full spectrum.” That means that weekly, or at least over a ten-day microcycle, you get your daily dose of stability and mobility training, at least two to four Zone-2 cardio workouts (for building your engine and for longevity’s sake), 3-4 strength training sessions, which should include some metabolic conditioning (circuit training), and a minimum of 1 real High-Intensity Interval Training session.
Your specific goals will dictate how often you train each of these modes of exercise, but this is a good overall guideline.
A few things to consider. While two to four Zone-2 cardio sessions per week may be really beneficial for men, it may not be so for women.
Also, be careful not to just do cardio with weights. I mean no disrespect for group circuit training classes, but I am a huge advocate for real strength training, a minimum of 2 times per week. And that means incorporating squats, lunges, deadlifts, pressing, and pulling movements. It is permissible to substitute single-leg variations for double-leg exercises, such as rear-foot elevated split squats in place of squats. The idea here is that if you have been doing the same basic lifts for some time, it is good to switch it up and keep your body guessing. It helps to stimulate development, shore up weaknesses and muscle imbalances, and break through a plateau.
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Dr. Matt Fontaine is a lifelong athlete with over 24 years of experience as a sports chiropractor. His private practice in integrative physical medicine focuses on an accurate diagnosis, rapid recovery, and peak performance. He has served as a sports chiropractor in Major League Baseball and with the ART Ironman Triathlon Medical team. He completed his residency at the Texas Back Institute and has spent the last decade-plus serving a patient community that includes men and women of the U.S. armed forces, veterans, and other governmental agencies. His new book is Only One Body (Adjusted Inkworks, August 19, 2025). Learn more at Dr. Matt Fontaine.
