Get Started
Do The Basics and Do The Basics Really Well - Foundry Personal Training Gyms

Do The Basics and Do The Basics Really Well

One of the most common questions we get in the gym is, “Why do we do the same exercises so often?”

It’s a fair question. In a world obsessed with novelty, it’s easy to think that progress comes from constantly changing things up. But when it comes to building strength, fitness and long-term results, the answer is refreshingly simple: we repeat the basics because they work.

Not just in theory, but in practice. Over decades of coaching, we’ve seen again and again that the people who make the best progress aren’t those chasing the newest thing, but those consistently mastering the fundamentals.

The 80/20 Rule of Progress

There’s a concept borrowed from business called the Pareto Principle. It suggests that 80 per cent of your results come from just 20 per cent of your efforts. In the context of training, this couldn’t be more accurate.

The exercises we return to again and again, squats, hinges, pushes, pulls, and carries, form the foundation of nearly every effective training programme. These are the movements that drive the most change, building muscle, improving function, and helping prevent injury.

You don’t need 100 different exercises. You need a handful of well-selected movements performed with intent, quality, and consistency. That’s where the magic happens.

Variation Within the Fundamentals

Sticking to the basics doesn’t mean doing the same thing forever. Within those foundational movement patterns, there is room for plenty of variation. Take the squat. You might start with a bodyweight squat, then move to a goblet squat, followed by a front squat, or a safety bar squat.

Each version teaches something new and builds upon the last. It might focus on range, control, load, or position. But the pattern remains the same. This is where good coaching makes a difference: knowing when and how to progress a movement based on your goals, your experience, and your current ability.

At Foundry, we don’t throw exercises in for variety’s sake. We make clever progressions. You’ll constantly be challenged, but never at the expense of good form or your long-term development.

Movement Standards First

We often say: Just because you can do something, doesn’t mean you should. Our job as coaches is to help you move well, safely and with purpose. That means building solid technique before chasing weight or complexity.

Not everyone is ready to back squat or do advanced kettlebell work on day one, and that’s okay. If we programme goblet squats instead of barbell squats, it’s because they allow you to build strength and control without compromising your joints, spine, or confidence.

We meet you where you are, and we help you progress with purpose. It’s not about doing more, it’s about doing better.

Long-Term Fitness Starts Here

In our small group personal training sessions, you won’t find endless variety for the sake of entertainment. Instead, you’ll find clear structure, innovative programming, and a commitment to helping you improve in the areas that matter most.

That’s not because we’re old-school. It’s because we know what works. Mastering the basics doesn’t just help you build muscle or improve fitness – it enables you to move through life with greater ease, confidence, and resilience.

If your goal is to be fitter, stronger and more capable for the long haul, don’t overcomplicate things. Focus on the basics: nail your technique, show up consistently, and trust that doing simple things well will take you further than constantly searching for something new.

Let’s keep things simple. Let’s focus on the basics and do them really well.

Our mission at Foundry is to help people live better outside the gym by delivering world-class personal training inside it. That starts with mastering the fundamentals. If you’re ready to build a stronger foundation, we’re here to guide you every step of the way.

 

Related Articles