One Exercise to Rule them All

Squats

Everyone knows weightlifting has amazing benefits, but there is one exercise to rule them all:

The Squat!

What makes it so special?  Well, it's because squatting provides unique benefits that most exercises don't provide.  Such as...

Testosterone

Anabolism:
It has been proven that the free-weight back squat creates a favorable hormone environment in the body.  Besides elevating testosterone, the king of exercises also jacks up growth hormone, insulin-like growth factors, and cortisol during and after exercise.  It's good to note that the free-weight squat trumps machine-weight exercises such as the leg press in boosting the body's production of anabolic hormones and cortisol post-workout.

I know what you're thinking...  squatting releases cortisol?  But that's a bad thing!

In reality, cortisol is actually a very beneficial and important hormone, but it must be managed very carefully.  Yes, excess and chronically elevated levels cause stress, muscle loss, and junk food cravings.  It can also increase lipoprotein lipase, an enzyme that will encourage the body to store fat.  However, healthy levels encouraged by a proper diet and regular exercise actually fight inflammation and help the body adapt to stresses by releasing body fat, glycogen, and other hormones. You can read up about cortisol further here.

In short, chronically elevated and chronically suppressed levels of cortisol are very destructive to the body.  Luckily, squatting can help keep you in the proper range and even keep your levels lower when you're not exercising.  

The elevation of testosterone, growth hormone, and insulin-like growth factors are all anabolic, and will encourage nutrient uptake, muscle growth and fat loss all over the body.  Theoretically, this hormone-boost will have a greater effect on androgen-receptor rich muscles such as the deltoids and upper chest.  That's right:  you can get significant upper body muscle growth and strength increases by incorporating heavy, free-weight squats into your workout.  As a bonus, this increase in hormones will also promote libido and healthy sex drive.

Beta-Endorphin

Euphoria:
The release of endorphin and the above hormones cause a long-lasting, mood-elevating response.  For some (me included), a tough squatting session even causes euphoria and increases ambition.  

Whole-Body Stimulation:
Squats are commonly thought of as a leg exercise, but in reality it is a compound exercise that requires effort from quite a few muscles:

Gluteus Maximus/Medius/Minimus
Quadriceps
Spinal Erectors (Erector Spinae)
Transverse Abdominis
Rectus Abdominis
External Oblique
Adductor muscles of the hip
Calves (Soleus and Gastrocnemius)

There are few exercises out there that are as demanding as squats.   

Strengthens Bones/Tendons/Ligaments:
A properly preformed, compound, weight-bearing exercise like squats will not only improve bone-density, but will thicken up and strengthen tendons and ligaments, making serious injury less likely.  The squat to parallel is also a wonderful exercise to perform during ligament/tendon rehabilitation and to increase knee stability.  The improved bone-density can help treat and prevent the development of osteoporosis in those who are predisposed.

Improves Posture:
Learning how to squat with perfect form will improve your posture.  A proper squat requires you to utilize and develop your posterior chain, an important group of muscles that play a large role in keeping good posture.  The added musculature will also take stress off of your tendons and ligaments while you're doing everyday tasks, keeping your joints healthier longer. 

Boosts Performance:
If you are an athlete neglecting your squats, you are doing yourself an incredible disservice.  It has been proven that squatting regularly increases both vertical jump, muscular strength and body composition of the leg making it a valuable exercise for essentially any sport.  Increased core strength is an added benefit to squatting, as it requires stabilization from the transverse abdominis, rectus abdominis, and external oblique as the erector spinae contracts.  And, let's face it, having a strong core is important no matter what sport you're training for.

There's nothing like a good leg day.