- A 4-time World's Strongest Man recommends prioritizing squats, weighted carries, and sandbag lifts.
- The exercises build full-body strength and muscle, especially in your core.
Prioritizing three simple exercises can help you build muscle and strength in less time while preventing injury, according to one of the strongest men on the planet.
Brian Shaw is a professional strongman with a plethora of awards under his belt, including winning the title of World's Strongest Man multiple times.
While he's known for feats like hoisting cars and setting world records, Shaw said strength training isn't just for people who want to compete or tackle huge challenges.
"I personally think that everybody should lift weights. I think that every single person can benefit," he told Business Insider.
Shaw said everyday athletes can benefit from what he's learned about strength training to make workouts more effective.
"I've talked to dads who just want to get in better shape to play with their kids and not feel tired and out of shape," Shaw said. "And those are very real goals where they don't need to be lifting a thousand pounds."
Whether you're looking to lift a circus dumbbell or just get fitter, Shaw said there specific exercises can help you get the most bang for your buck in the gym.
"Over time, I learned to train smarter and chose movements out of my exercise library that were high-value to prioritize," he said.
Aim to include some version of squats, weighted carries, and sandbag or stone lifts in your regular workouts to build full-body muscle and strength as well as a rock-solid core.
Squats are a foundational exercise to build your lower body
Despite the fact that many of his competitors skip squats in favor of more elaborate exercises, Shaw said the basic movement is a key part of developing incredible strength in his legs.
"I felt my overall strength was better and carried over to the competition," he said.
If you don't do squats, you're missing out on benefits like full body strength, more stable core muscles, and improved mobility, personal trainers previously told Business Insider.
Even better, there's a squat variation for just about anyone and any focus, from goblet squats to target your abs to single-leg squats for next-level glute gains.
Weighted carries are a simple way to build full-body muscle
Shaw said another high-priority exercise is anything that involves carrying weight. But you don't need to find a strongman-style yoke to hoist over your shoulders.
You can start by walking with a weight in one or both hands, whether that's dumbbells, kettlebells, or equipment specially designed for the farmer's walk.
Moving with weight prompts you to engage your stabilizing muscles, including your abs, glutes, hips, and back, for full-body gains.
"Core is massively important to strongman," Shaw said.
Rucking, a specific variation of the weighted carry that involves a heavy pack, has caught on as one of the biggest fitness trends of the moment because it boosts cardio, burns fat, and builds muscle all at once.
Whatever type of weighted carry you opt for, every little bit counts toward getting fitter and healthier.
"I think the more active people are, and if they're lifting, I think it's going to improve their lives. So I think that it's all a positive thing," Shaw said.
Sandbag or stone lifts help you strengthen your core for everyday activities
To round out his essential exercise list, Shaw said lifting unusual objects like sandbags or stones is key to building strength you can use in real life.
"If you think of daily tasks picking up and grabbing groceries or picking up something around the house, a lot of times it's not a barbell, it's just something you need to lift and move," he said.
Sandbag and stone lifts are more dynamic than equipment like dumbbells, engaging more muscles to help you control the weight.
Functional strength exercises that build stability and balance can also help boost longevity, research suggests.
Strength training is a great way to extend your life, even if you're starting as an older adult.
"There's no age that's too late to start," Shaw said. "At the very base level of it, I think Strongman, it's about testing yourself and trying to be the best version of yourself"