03 Sep The Best Exercise You’re Not Doing: Debunking the Miracle Workout Myth
From time to time, fitness authors and coaches start promoting a specific exercise, claiming it will do wonders for your body. An article is written, and soon, the exercise gains momentum—new articles appear, and so-called discoveries are made until the average person feels ashamed for not including this exercise in their routine.
But before you jump on the bandwagon, let me share my perspective on these so-called miracle exercises.
**There are no miracle exercises.**
Not even the almighty squat and deadlift possess magical capabilities. The idea that one simple exercise could reshape your body, make you stronger, and turn you into a fitness powerhouse is far from the truth.
People are often seduced by phrases like “improved athletic abilities,” “correct posture,” and “eliminate muscle imbalances.”
However, I’m not here to tell you that some exercises aren’t more functional than others—because that would be a lie.
Movements like squats, deadlifts, pushes, pulls, and carrying something heavy are real-life movements that we all use daily, whether inside the gym or out.
In contrast, exercises like the incline dumbbell curl or the chest flye are not functional movements you’ll use in everyday life.
The Simplicity of Professional Training
I’ve spent years observing professional athletes and the exercises they perform. Unlike many so-called coaches, I’ve had the privilege of spending half my life watching real athletes train, and I’ve seen the simplicity of their routines. I’ve seen beyond the false promises and the misguided information floating around.
When was the last time you saw an Olympic weightlifter doing a clean-grip reverse lunge or a sled athlete practicing a complicated maneuver?
Probably never.
That’s because they’re too busy doing what really works: large volumes of squats, deadlifts, and their specialized lifts.
You’re Not an Athlete—So Stop Training Like One
People often get hooked on the idea of improving their athleticism, but here’s the hard truth: you’re not an athlete.
So why try to emulate what professionals, who’ve been training since childhood, do?
Do you think snatches and power cleans will work miracles for you? They won’t. Yes, these exercises are great when done right, but that’s the key—**when done right**.
And the reality is, many people struggle with the fundamentals, like squatting correctly, yet they dive headfirst into Olympic lifts.
This is not only ineffective but can also be harmful.
The snatch and the clean aren’t going to make you huge or correct your imbalances; they are simply tools used by athletes in specific sports.
A regular person can achieve a great, healthy body without ever touching these exercises—or adding bizarre movements like clean-grip reverse lunges, elastic band goblet squats, or ultra-inverted one-leg-up glute bridges.
Progress Requires Patience, Not Magic
Don’t be fooled into thinking your progress is stalling because you’re not doing some mystical, voodoo exercise.
Progress comes with patience. Sure, everyone can bench press 220 pounds in a relatively short period, but try reaching 310 or even 400 pounds—that’s where the real challenge lies.
Assistance exercises might help you squeeze out a few extra pounds, but the real progress comes from patience and consistency.
Do you see Olympic lifters ditching their core lifts for strange rubber band exercises?
Do you think it’s mentally easy to stick with just 6-8 exercises throughout an entire career? And yet, they progress, train daily, and don’t suffer from muscular imbalances or poor posture.
Ignore the Hype—Focus on What Works for You
Don’t let the voice of mediocrity kill your efforts. There are no magical exercises that will work wonders for everyone. When each person out of 7 billion is unique, how could one exercise impact us all the same way?
The idea that one exercise could do magic for all people contradicts human nature—we are not the same, and one thing cannot affect us identically.
Five Key Takeaways
1. **No Magic Exercises:** No single exercise will work miracles. Focus on a well-rounded approach.
2. **Function Over Fad:** Prioritize functional movements that mimic real-life activities.
3. **Train for Your Needs:** Your training should reflect your goals, not those of an elite athlete.
4. **Consistency Is Key:** Real progress comes from doing the basics well and consistently.
5. **Personalize Your Routine:** Tailor your workout to your body, genetics, and limitations.
Five Steps to Building a Successful Workout Routine
1. **Choose a Solid Program:** Pick a well-rounded program that focuses on core, functional movements.
2. **Start With the Basics:** Master fundamental exercises before adding complexity.
3. **Listen to Your Body:** Adjust exercises based on what works for you and avoid unnecessary pain.
4. **Ignore Trends:** Don’t get distracted by the latest exercise fads; stick with what’s effective.
5. **Be Patient:** Give your routine time to work and focus on long-term progress.