Basics before tricks: the stronger, simpler way to train

I’ve been doing a lot of pull-ups and bodyweight exercises to build towards my first 21k Obstacle course (Spartan “Beast”) in Scotland in a few weeks’ time.

The training has been fun, although I wish I had done more running (hard to fit it all in!). And it’s allowed me to be more creative in some of my sessions, throwing in my first muscle up and doing a bottoms up kettlebell push up with my feet on a small ball (much easier just to see it on my Instagram HERE).

Admittedly, it’s a little flashy. But flashy ≠ necessary

Maybe for some people's views on Instagram, though.

But for most of us, it shouldn’t be about flashy exercises. The basics work. Progressing on exercises like push-ups and pull-ups has helped me do these kinds of exercises.

Some key takeaways you should always have in your Gym programming:

1. Multi‑joint exercises (push, hinge, squat, pull, carry) improve strength, coordination and capacity across many skills, including fancy Instagram variations, so you get stronger in real ways that transfer to races, coaching and life.

2. Progressive, simple loading (doable progressions done consistently) produces better, more reliable strength gains than constantly swapping to the next shiny exercise.

3. Progress with intent: pick one or two measurable variables (load, reps, tempo), progress them for 3–6 weeks, then reassess

Unlike many other boot camps, I have a wide range of kettlebells in my CSF Women's Fitness classes so that we can progress in weight for exercises such as the squat, deadlift, and Clean & Overhead Press, but keep it based on the person doing the exercise and their capability.

If you are training by yourself in the gym, try to have at least 2 sessions per week with 3 sets of 6–10 reps of a push, hinge, squat and pull (rest 90–180s).

I would even combine them to save time:

A Goblet Squat with a Single Arm Row and RDL with a Push up variation.

Don’t get fancy, get consistent.

And don’t get caught up in exercises you may see on social media, even if it is by me!