Training September 21, 2026 0:20
5 Exercises That Give You 80% of Your Results
Push, pull, squat, hinge and a weighted walk. Master these five and most of your results will follow.
Keep it simple
You do not need dozens of exercises to get fit. Most of your strength, muscle and fat loss results come from mastering a handful of basic movements and getting stronger at them over time.
The five movements
- Push: push ups, bench press or overhead press.
- Pull: rope climbs, pull ups or rows.
- Squat: barbell back squats, goblet squats or split squats.
- Hinge: deadlifts, Romanian deadlifts or hip thrusts.
- Weighted walk: carrying a heavy load for distance, which trains your grip, core and posture all at once.
How to use them
Build your workouts around these five patterns and add weight or reps week by week. This works whether your goal is to lose weight, build muscle or feel stronger in daily life.
Learn them with a coach
Good technique makes these exercises safe and effective. Jane teaches all five in her 1:1 personal training sessions for women in Dubai.
Video transcript
No spoken words. On screen: 5 exercises, 80% results. Push. Pull. Squat. Hinge. Weighted walk.