The other day, I was at the gym and overheard two people talking about their workouts.
One of them was frustrated, saying, “I’m doing all these different exercises, but I don’t feel like I’m actually getting stronger.” The other person just nodded, looking just as lost.
It reminded me of a simple truth that so many people overlook:
Building muscle isn’t about doing the most exercises—it’s about getting really strong at the right ones.
Here’s the simplest and most effective thing you can do this year to build muscle:
Pick one main movement for each major muscle group and get as strong as possible at it.
That’s it. No magic tricks. No endless exercise swaps. Just pick a lift that works for your body and focus on adding serious weight to it over time.
For example:
– If you want to build your shoulders, you might choose an overhead press (barbell, dumbbell, or Smith machine—whatever works best for you).
– If you want to grow your glutes, take your hip thrust from 135 lbs (60kg) for 5 reps to 225+ lbs (100kg) for 5 reps—your glutes will look different.
Obviously, this assumes good form and training in the right rep ranges (4-12 reps for most exercises).
Yes, other exercises matter. But they should all be there to support your progress on your key lifts.
The bottom line? Pick one main movement for each major muscle group, get brutally strong, and stay consistent.
That’s how you’ll see real changes by the end of the year.
By the way, here are 3 more ways I can help you improve your strength, physique and gym confidence:
1. Grab a free copy of my new book – Lower Body Workouts for Women
If you’ve been doing random exercises at the gym without a plan, this is for you. Steal one of my favourite workout templates to build strong and toned legs! Click here to grab your free copy.
2. Join Our Strong Not Skinny Program
I’m putting together a new Strong Not Skinny group at the end of this month… stay tuned for details. If you’d like me to create a brand-new strength program for you each month so you can build strength and muscle, join our WAITLIST HERE, and I’ll give you first access before spots open to the public.
3. Learn more tips and tricks on any one of my socials below:
