A personal trainer has confirmed that performing just three key movements in the gym can lead to improved health and body shape. When joining a gym for the first time, it can be difficult to know how to make the most of your workout time.
With numerous cardio machines like treadmills and step machines, along with weight lifting machines and free weights, the choices can be overwhelming. This can be compounded by seeing others training with apparent expertise.
However, Simon Williams, a personal trainer at Macdonald Hotels & Resort's Hill Valley Hotel, Golf & Spa in Shropshire, advises focusing on just three exercises to achieve an improved body shape. He emphasizes that a consistent strength training routine built around a small number of compound movements can be more effective than complex or time-consuming programs.
With over 15 years of experience in the health and fitness industry, Simon believes that people often overcomplicate their workouts. He states: “There is now overwhelming evidence that strength training is one of the most effective ways to change body composition and improve overall fitness. Over the years, I’ve seen first-hand that people don’t need dozens of different exercises to see results. In fact, focusing on just three foundational movements can make a significant difference.”
According to Simon, the most effective exercises are the deadlift, squat, and bench press. These are known as “compound movements” because they work multiple muscle groups simultaneously. He explains: “These exercises are efficient, functional, and relatively straightforward to learn with the right guidance. They help build strength, increase muscle tone, and boost metabolism, all of which contribute to improved body shape and long-term health.”
For general fitness, Simon recommends performing 10 to 12 repetitions per set. Those aiming for weight loss may benefit from slightly higher repetitions, around 15 to 20 per set. He advises: “Regardless of your goal, the key principle is progressive overload. That means gradually increasing the weight over time to continue challenging your body and driving results.”
Beyond physical transformation, Simon is a strong advocate for the mental health benefits of exercise, particularly resistance training. He says: “Strength training plays a powerful role in improving mental wellbeing. It helps release endorphins, dopamine, and serotonin while also reducing cortisol levels, which are associated with stress. Group classes improve motivation and consistency because you feel part of something. You’re more likely to show up and push yourself.”
He adds: “Our clubs are about much more than just the gym floor. They’re spaces where people can come together, socialize, and support each other’s goals.”
