When you walk into the gym, do you ever feel unsure where to start?
You’re not alone.
If you’re like most of my clients — busy professionals juggling work, kids in private school, and limited time — you don’t want fluff. You want exercises that actually work, feel safe to perform, and help you look and feel stronger, leaner, and more athletic.
This blog gives you the 8 key exercises you should start tracking religiously if you want to see real progress. I’ll explain:
- Why each lift matters
- How to track your progress
- How to build strength month after month (even if you’re a beginner)
- Why this style of training is safer, more joint-friendly, and more effective than chasing complicated barbell lifts when you’re just starting out
Let’s make your time in the gym count.
Why Tracking These Exercises Works
Strength is the engine that drives a leaner, more defined body. If you want:
- Better posture
- Visible muscle tone
- Faster metabolism
- Confidence when you’re lifting or playing with your kids
…then tracking your progress on a handful of big movements is key.
These 8 lifts are simple, scalable, and safe — perfect for beginners or those getting back into shape. Most are unilateral (one side at a time), which builds balance, joint health, and more core engagement — especially important if you’ve sat at a desk for 15 years and your knees/hips/back aren’t what they used to be.
The 8 Exercises You Should Track Religiously
1. Trap Bar Deadlift
Why it works: Builds full-body strength, especially glutes, hamstrings, and upper back — without the spinal stress of a barbell deadlift.
Why it’s beginner-friendly: The neutral grip and upright torso make this far safer and more intuitive than conventional deadlifts.
How to progress:
- Week 1–4: 3×6–8 reps with moderate weight
- Week 5–8: Increase weight by 2.5–5kg every 1–2 weeks
- Week 9–12: Start tracking your Rep PRs (e.g. “I hit 80kg for 6 reps today”)
- Bonus: Use a video (linked below) to review form every 4–6 weeks
2. Goblet Squat
Why it works: Teaches you to squat properly — with great posture, quad engagement, and core activation.
Why it’s safer than back squats: Holding the dumbbell in front encourages a neutral spine and upright chest. Less pressure on your lower back.
How to progress:
- Start with 3×10 reps using a weight that challenges you by rep 8
- Add 2.5–5kg every 1–2 weeks while keeping perfect form
- Progress to heavier goblets or even a double kettlebell front squat after month 3
3. Alternating Incline Dumbbell Press
Why it works: Builds a stronger, more defined chest and shoulders — and reduces shoulder stress compared to a flat bench press.
Why it’s perfect for beginners: Alternating arms teaches control, core bracing, and better joint health.
How to progress:
- Week 1–4: 3×8–10 with dumbbells you can control smoothly
- Add 2kg per hand every 2–3 weeks as long as reps stay clean
- Don’t chase load at the cost of form — smooth, full range matters more
4. Chest Supported Row
Why it works: Builds strong, posturally powerful back muscles without stressing your lower back.
Why it’s better than barbell rows for most: You can focus on pulling with your lats instead of balancing your torso — ideal if you sit at a desk all day.
How to progress:
- Track dumbbell weight used for 3×10
- Add weight weekly or slow down the tempo for added difficulty
- Focus on squeezing shoulder blades and not shrugging
5. Lateral Lunges
Why it works: Builds strong hips, glutes, and adductors while opening up tight groins — a win for mobility and strength.
Why it’s a game-changer: Most people only train in the sagittal plane (forward/back). This trains you sideways — real-life athleticism.
How to progress:
- Start with bodyweight or light dumbbell
- Track depth and control before chasing weight
- Aim for 3×6–8 reps per side with control
- After 8 weeks, increase load while maintaining good form
6. Ab Wheel Rollouts
Why it works: Direct core training that challenges stability, posture, and total-body control.
Why it’s better than crunches: It targets your entire anterior chain — abs, lats, hip flexors — while teaching real bracing.
How to progress:
- Week 1–4: 3×8 reps from knees
- Week 5–8: Slow eccentric (lowering) phase
- Week 9–12: Progress to partial reps from standing or longer ranges
7. Deficit Reverse Lunge
Why it works: Builds strong, mobile legs and glutes. The deficit increases range of motion — more muscle recruitment.
Why it’s safer than forward lunges: You stay more upright, with less knee shearing force.
How to progress:
- Start with 3×6 per leg, bodyweight or light dumbbells
- Track depth, balance, and smoothness before increasing weight
- After 4–6 weeks, add load and range — e.g., use a low step or plate
8. Press Ups (Push-Ups)
Why it works: A bodyweight staple — builds upper body strength, core stability, and muscle tone in chest, triceps, and shoulders.
Why it’s a must-track: Great for measuring relative strength (how strong you are in your bodyweight). Easy to progress.
How to progress:
- Start with incline press-ups on a bench if needed
- Progress to full range on floor, then weighted or tempo push-ups
- Track total reps completed in 3 sets or best set score
How to Track These Exercises Properly
“If you’re not tracking it, you’re guessing.”
Tracking doesn’t mean spreadsheets or apps (unless you like that). It means:
- Log your reps and weight every session in your notes app or training notebook
- Track how the set felt (Was it easy? Did you have 2–3 reps left in the tank?)
- Set small goals like “Add 2kg to goblet squat by next month” or “Hit 3 sets of 10 push-ups on the floor”
Progress doesn’t need to be dramatic. Just consistent.
How to Progress Over 3–5 Months
| Phase | Weeks | Focus | What to do |
|---|---|---|---|
| 1 | 1–4 | Learn form, build consistency | Track sets/reps, stay 2–3 reps from failure |
| 2 | 5–8 | Build volume and load | Start increasing weights weekly or biweekly |
| 3 | 9–12 | Push for performance | Try to beat previous rep PRs or add load without form breakdown |
| 4 | 13–20 | Re-test, refine, rebuild | Cycle exercises, deload, or introduce tougher variations |
Final Thoughts: Keep It Simple, Track What Matters
You don’t need 25 different machines or a 90-minute routine to get strong.
What you need is consistency, a few well-chosen exercises, and the commitment to improve just a little each week.
These 8 lifts are the foundation for everything else — from better posture and more confidence, to a leaner, stronger physique that feels great to live in.
And if you want to make sure you’re doing them right, I’ve got demo videos coming for each one.
📩 Want help building a program with these exercises inside? [Reach out here.]
Or join our Sustainable Strength Starter Program where we coach you through every rep.