Three strength training moves will ‘improve’ health and body shape

A personal trainer has confirmed that focusing on just three exercises in the gym could help improve your health and body shape

A personal trainer has revealed that performing just three exercises in the gym will result in better health and an improved physique. For those stepping into a gym for the first time, figuring out how to maximise your workout time can feel overwhelming.

Between various cardio equipment like treadmills or step machines, alongside resistance training apparatus and free weights, the sheer volume of options can be daunting. What can make the gym experience even more intimidating is watching other gym-goers training with apparent confidence and purpose.

But one personal trainer, Simon Williams, who is based at Macdonald Hotels and Resort‘s Hill Valley Hotel, Golf and Spa in Shropshire, is advising people to focus on three key exercises to achieve a better body shape.

He explained that a regular strength training regime centred on a limited number of compound movements can prove more beneficial than elaborate or lengthy programmes.

With more than 15 years’ experience in the health and fitness sector, and having guided numerous clients through their wellness transformations, Simon is convinced that people often overburden their workouts unnecessarily.

He said: “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 powerful exercises are the deadlift, squat and bench press, commonly known as “compound movements” since they target multiple muscle groups simultaneously.

He continued: “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 overall fitness, Simon suggests completing 10 to 12 repetitions per set. Those targeting weight loss may find benefit from slightly higher repetitions, approximately 15 to 20 per set.

Simon said: “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 change, Simon firmly champions the mental health advantages of exercise, especially resistance training.

He said: “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.

“Our clubs are about much more than just the gym floor. They’re spaces where people can come together, socialise and support each other’s goals.”