Stop Copying Workouts and Learn How to Choose Your Own Exercises
- Josh Gainer
- Sep 18, 2025
- 2 min read
Exercise selection gets overcomplicated fast.
A lot of people treat exercise selection like the Konami Code of training. There's not an exact combination of movements to unlock perfect programming. But that doesn’t mean you just throw random exercises together and hope for the best either.
The truth about exercise selection is pretty straightforward.
Every exercise you pick should do one of a few things well. Build strength in a movement pattern, target a weak area, or support the bigger lifts. That lines up with basic training principles like specificity and overload. Your body adapts to what you train, and it only adapts if you give it a reason to.
The foundation of your programming is the main lifts: squat, bench, deadlift, overhead press.
These cover the major movement patterns your body uses in and out of the gym. They train more muscle, allow more load, and give you the most return for your time. Most solid programs are built around these for a reason.
Then you fill in the gaps with accessory lifts.
Accessories work to support the main lifts, not replace them. If your upper back is weak, you row. If your grip is failing, add farmer carries. If you've skipped leg day for too long, you do leg presses or extension. Not because it “looks cool,” but because it solves a problem.
While this practical approach to programming is important, you also need to not hate everything you're doing. Because you're not going to stick with it long enough to benefit from it if you never want to do it.
There’s also a kinesthetic side to strength programming. Your structure matters. Limb length, mobility, and injury history all affect what movements feel right. Some people thrive with back squats. Others feel better with front squats or variations. You gotta do what feels right and won't lead to injury.
And yeah, the sick pump has its place. Higher rep accessory work increases training volume, which plays a role in muscle growth over time.
Exercise selection shouldn't be random or based on what other people are doing. It’s built around what works for you, what fits your needs and goals, and what can be repeated consistently.
I've written a linear progression program that's great for every type of lifter. Drop me a line and I'll share it.
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