Most people overcomplicate training.
They jump straight into advanced exercises they saw on Instagram. They chase the latest trends. They try to do everything at once.
Then they wonder why they're not making progress—or worse, why they're injured.
Here's what 13+ years of training people has taught me: You don't need fancy exercises. You need to master the fundamentals.
These five exercises are the foundation of every effective training program I've ever written. Master these first, and everything else becomes easier.
Skip the basics, and you'll spend years chasing results you could have gotten in months.
Why These 5?
These aren't random. These five movements cover every major muscle group and movement pattern your body needs to function:
- Push – Chest, shoulders, triceps
- Pull – Back, biceps, rear delts
- Squat – Legs, glutes, core
- Hinge – Hamstrings, glutes, lower back
- Core stability – Abs, obliques, spine
Every other exercise is just a variation of these patterns. Master these five, and you've built the foundation for everything else.
Exercise #1: The Push-Up
Why it matters: The push-up is the ultimate upper-body foundational movement. It builds your chest, shoulders, triceps, and core—all at once. It teaches you how to stabilize your body under load and control your movement through space.
What it teaches you:
- Body awareness and control
- Core stability during movement
- Shoulder health and mobility
- Upper-body strength without weights
How to do it right:
- Hands slightly wider than shoulder-width
- Body in a straight line from head to heels
- Core tight, glutes squeezed
- Lower until chest almost touches the ground
- Push back up explosively
Progression path:
- Beginner: Wall push-ups or incline push-ups
- Intermediate: Standard push-ups
- Advanced: Decline push-ups, diamond push-ups, one-arm push-ups
Common mistakes: Hips sagging, elbows flaring out too wide, not going deep enough, losing core tension
Exercise #2: The Bodyweight Squat
Why it matters: The squat is the king of lower-body movements. It builds your quads, glutes, hamstrings, and core. It's also one of the most functional movements you can do—you squat every time you sit down or stand up.
What it teaches you:
- Proper hip and knee mechanics
- Ankle mobility
- Lower-body strength and power
- Balance and coordination
How to do it right:
- Feet shoulder-width apart, toes slightly out
- Chest up, eyes forward
- Sit back like you're sitting in a chair
- Go as deep as you can while keeping your chest up
- Drive through your heels to stand
Progression path:
- Beginner: Box squats (sit onto a bench)
- Intermediate: Bodyweight squats, goblet squats
- Advanced: Barbell back squats, front squats, Bulgarian split squats
Common mistakes: Knees caving inward, heels lifting off the ground, chest collapsing forward, not going deep enough
Exercise #3: The Row (Inverted or Dumbbell)
Why it matters: Most people push way more than they pull. That's how you end up with rounded shoulders and back pain. Rows build your back, improve posture, and balance out all the pushing you do.
What it teaches you:
- Scapular control (how to move your shoulder blades properly)
- Upper-back strength
- Bicep development
- Postural awareness
How to do it right (dumbbell row):
- Place one knee and hand on a bench for support
- Hold a dumbbell in the other hand, arm hanging straight down
- Pull the dumbbell up toward your hip, squeezing your shoulder blade back
- Lower with control
- Keep your core tight and back flat
Progression path:
- Beginner: Inverted rows (bodyweight), resistance band rows
- Intermediate: Dumbbell rows, cable rows
- Advanced: Barbell rows, weighted pull-ups
Common mistakes: Using momentum instead of muscle, not squeezing shoulder blades together, rounding the back
Exercise #4: The Hip Hinge (Romanian Deadlift or Kettlebell Swing)
Why it matters: The hip hinge teaches you how to move from your hips instead of your lower back. This is critical for preventing injury and building strong glutes and hamstrings. Most people have no idea how to hinge properly—and that's why they hurt their backs.
What it teaches you:
- How to protect your lower back
- Glute and hamstring activation
- Posterior chain strength
- Hip mobility and control
How to do it right (Romanian Deadlift):
- Hold dumbbells in front of your thighs, feet hip-width apart
- Push your hips back (like you're trying to close a car door with your butt)
- Keep your back flat and chest up
- Lower the weights down your legs until you feel a stretch in your hamstrings
- Drive your hips forward to stand back up
Progression path:
- Beginner: Bodyweight hip hinge (practice the movement), glute bridges
- Intermediate: Dumbbell Romanian deadlifts, kettlebell swings
- Advanced: Barbell deadlifts, single-leg RDLs
Common mistakes: Squatting instead of hinging, rounding the lower back, not pushing hips back far enough
Exercise #5: The Plank
Why it matters: Your core stabilizes everything you do. A weak core means weak lifts, poor posture, and back pain. The plank teaches you how to brace your core and maintain spinal stability under tension.
What it teaches you:
- Core endurance and stability
- Full-body tension
- Anti-extension (resisting your back from arching)
- Proper breathing under tension
How to do it right:
- Elbows directly under shoulders, body in a straight line
- Squeeze your glutes and core
- Don't let your hips sag or pike up
- Breathe steadily—don't hold your breath
- Hold for time (start with 20-30 seconds)
Progression path:
- Beginner: Knee planks, wall planks
- Intermediate: Standard planks, side planks
- Advanced: Single-leg planks, weighted planks, moving planks
Common mistakes: Hips sagging, hips too high, holding your breath, losing shoulder stability
How to Build a Program Around These 5
Once you've mastered these movements, you can build an entire training program around them. Here's a simple 3-day-per-week template:
Day 1 – Full Body
- Push-Ups: 3 sets x 8-12 reps
- Bodyweight Squats: 3 sets x 12-15 reps
- Dumbbell Rows: 3 sets x 8-12 reps per arm
- Plank: 3 sets x 30-60 seconds
Day 2 – Full Body
- Romanian Deadlifts: 3 sets x 10-12 reps
- Push-Ups: 3 sets x 8-12 reps
- Goblet Squats: 3 sets x 10-12 reps
- Side Plank: 3 sets x 20-40 seconds per side
Day 3 – Full Body
- Rows: 3 sets x 10-12 reps
- Squats: 3 sets x 12-15 reps
- Push-Ups: 3 sets x 8-12 reps
- Plank: 3 sets x 30-60 seconds
Add weight, reps, or sets every week. That's progressive overload. That's how you build strength.
The Bottom Line
You don't need 50 different exercises. You need to master the fundamentals.
These five movements—push-ups, squats, rows, hip hinges, and planks—are the foundation of every effective training program. Master them, and everything else becomes easier.
Stop chasing fancy exercises. Master the basics. That's where real strength is built.
Ready to Master the Fundamentals?
Get personalized coaching that builds real strength from the ground up.
Start Your 14-Day EvaluationCJ Critney is a personal trainer and owner of FYTS Fitness in Westlake Village, California, with 13+ years of experience transforming clients through science-backed training and faith-driven discipline.