Mind Pump Ep. 2784: How Do I Pick the Right Exercises for My Body?

Released: January 31, 2026
Hosts: Sal Di Stefano, Adam Schafer, Justin Andrews, Doug Egge

Overview

This episode of Mind Pump delivers an in-depth discussion on a perennial fitness dilemma: how to select the right exercises for your body, goals, and limitations. The hosts break down the process for listeners, drawing on their own client and coaching experiences, and coach several live callers through tailored strategies. They emphasize the need for individualized exercise selection, skill progression, and self-awareness, critiquing common fitness myths and pushing past both physical and mental barriers.

Key Discussion Points and Insights

1. How to Choose the "Best" Exercises

• Individualization is Key: There’s no universal “best” – exercise selection must suit your ability, posture, stability, and goals (03:32–04:35).
  • Sal: “The first thing to consider is: can you do the exercise with good technique, good form, good stability?...If the exercise hurts, if it feels like you’re going to hurt yourself, or if you just can’t do the technique...don’t do it. It’s the wrong exercise for you right now” (06:36).
• Progression Over Perfection: Fundamental compound lifts (squat, deadlift, overhead press) are valuable goals, but most beginners (especially older, deconditioned adults) can't jump right into them.
  • Adam: “The definition of a really good coach and trainer...the great ones knew how to take a client that was really far off from [those lifts] and work them towards that” (05:23).

2. Exercise Categories and Neglected Movements

• Big Three: Some exercises build the most muscle and strength per unit of effort (squats, deadlifts, overhead presses), but require capacity for proper technique.
• Corrective/Mobility Work: If you need it, "that's the most valuable thing you can do because it'll get you to be able to do everything else" (07:49).
• Functional/Movement Quality Exercises: Movements like Turkish get-ups, overhead squats, and lateral/transverse plane exercises maintain movement quality, balance, stability, and real-world strength.
  • Adam: “There’s movements I do with you that—if you can do these movements and just these movements alone—you’re going to be able to move generally better forever” (08:46).
• Neglected Planes and Qualities: Most gym-goers ignore rotation, lateral movement, and speed. Overlooking these leads to vulnerabilities and real-life injuries (lateral lunges, rotational work, explosive/reactive drills) (12:02–13:06).
  • Sal: “You could be built and fit and lose that ability. I’ve seen older bodybuilders who don’t have the ability to do a Turkish get-up, even though they can bench 300lbs” (11:08).

3. Consistency & Enjoyment vs. Growth-Oriented Discomfort

• Consistency Trumps Perfection: Doing something you enjoy regularly is more beneficial than forcing yourself into the “perfect routine” you hate (14:43).
  • Adam: “If you do it consistently, it’s going to do better than the best routine you do inconsistently.”
• Don't Avoid Discomfort: Sometimes people avoid exercises because they’re bad at them, not because they're actually bad for them. Changing the mindset to enjoy the process of improvement is crucial.
  • Sal: “If you don't like something because you're not good at it or because it's hard, changing your frame will make a huge, huge difference” (21:32).
  • Adam: “The things that will benefit them most are the things they like the least to do…or they're the worst at” (20:18).

4. "Carryover" and Functional Application

• Choose Exercises with Broader Carryover: Prefer movements that translate to other exercises and daily life. For example, a standing overhead press transfers to more real-life stability and function versus a seated machine press.
  • Sal: “If you get really good at a machine press vs. a standing overhead press, which one’s going to have more carryover in other places?...Standing overhead press has better carryover” (23:25).
• Test the Transfer: “If you get really good at standing overhead press, you don’t ever have to practice seated press...If you get really good at seated press and never do standing, you'll suck at it” (23:54).

5. Mindset and Storytelling in Fitness

• The Power of Remaking Your Story: Reframing self-talk (e.g., “I’m not a runner,” “I can’t deadlift,” “I have bad knees”) can unlock progress across workouts, nutrition, and even broader life challenges (16:23–18:48).
  • Memorable exchange: Adam on his friend choosing to become good at hard conversations: “He goes, ‘I just chose that I’m going to be good at it.’…it was a 180.” (17:17)

Notable Quotes & Moments

| Timestamp | Speaker | Quote | |---|---|---| | 06:36 | Sal | “If you try to do a barbell squat…my heels come off the floor…my feet twist out…Don’t do it. It’s the wrong exercise for you right now.” | | 11:08 | Sal | “I’m a big strong guy. Deadlift 600 pounds. How did I tear my hamstring running? Because I never do it.” | | 14:43 | Sal | “If you do it consistently, it’s going to do better than the best routine you do inconsistently.” | | 21:32 | Sal | “If you don't like something because you're not good at it or because it's hard, changing your frame will make a huge, huge difference.” | | 23:25 | Sal | “You get good at a machine shoulder press. There isn’t that much carryover. You’re good at machine shoulder presses, essentially.” | | 23:54 | Adam | “If you get really good at standing overhead press, you don’t ever have to practice seated press…and you’ll be good at it. If you get really good at seated press and never do standing, you’ll suck at it.” |

Live Caller Highlights

[64:09] Grant (Stuck Bulking, Body Image Issues)

• Struggles with body image and consistency during bulks due to childhood experiences of being overweight.
• Mind Pump coaching:
  • Consider strategies like baggy clothes and avoiding frequent mirror checks (Adam).
  • Simple bulk: add a single extra meal (~300 calories) and stick to it for 12 weeks—consistency matters most (Doug, Sal).
  • Don’t be afraid to outsource control to a coach or a knowledgeable accountability partner.
  • If your programming and bulks weren’t previously optimized, you can still get “newbie”—style progress.
• Sal: “Pay attention to your strength. Give yourself a date. At the end of 12 weeks, assess where you’re at.”

[76:46] Henry (Police Officer, Balancing Strength and Conditioning)

• Needs to stay strong and muscled but also keep up with jiu-jitsu and running for the job.
• Key coaching points:
  • With high activity and unpredictable demands, cut resistance training to the essentials: one main lift per day, keep sessions short (15-20 min), focus on performance, not just how much you can tolerate.
  • If you have spare time/energy, use it for mobility or technique, not more lifting.
  • Focus on energy, explosiveness, and strength as success markers, not just “I got through it.”
  • “Eat for performance” instead of fixating on bulks/cuts.
• Sal: “If you have more energy and time, put it toward jiu-jitsu rather than lifting for your job.”

[89:58] Mitch (Young Lifter: Size vs. Quality)

• Reached peak weight/strength, felt sluggish; dropped weight and feels better but wants to grow without losing quality.
• Coaching points:
  • Don’t sacrifice well-being for size; aim for slow, quality muscle and strength gains through moderate surplus and performance focus.
  • Mini-bulks/cuts can help avoid getting too “puffy”; muscle maturity accumulates over years.
  • Consistency and patience pay off—expect 10 lbs lean mass over next 5 years (at 26 now).

[98:37] Rodney (TRT, Weight Loss, Recovering from Overtraining)

• Formerly 350 lbs; massive diet and weight loss, but hit a plateau and feels beat up.
• Hosts diagnose classic “overtrained and underfed” scenario; recommend:
  • Maps 15 (short, frequent full-body sessions), 10-12k steps/day only.
  • Caution: TRT can mask fatigue; don’t use “I feel good” as the only guide for training amount.
  • Reverse dieting over aggressive restriction is key.
  • If possible, work with a coach for frequent travelers or unique needs.

Timestamps for Important Segments

• [03:13] Introduction: Why picking the right exercises is confusing—and why it matters
• [06:36] When NOT to do the “best” exercises; progression is crucial
• [11:08] Neglecting certain movement patterns can lead to injuries—even in strong lifters
• [14:43] The value of enjoying your training and the necessity of consistency
• [21:32] Reframing the mental barrier to disliked/“hard” exercises; how stories limit us
• [23:25] “Carryover” as a decision point in exercise selection
• [64:09 onward] Live coaching calls: Grant (bulking, body image), Henry (police, athletic balance), Mitch (size/strength question), Rodney (TRT, weight management)

Memorable Moments

• Sal’s personal hamstring story "[I deadlift 600 pounds—how did I tear my hamstring running? Because I never run]" (11:08).
• Adam’s friend on mindset: "I just chose that I'm gonna be good at it...it was a 180." (17:17).
• The whole panel’s critique on Instagram “freak” lifts: “There's always somebody stronger than you. A lot stronger. That's so crazy.” (24:48).
• Advice to lifters feeling plateaued: patience and program quality are more important than chasing the scale.
• Repeated reminder: Great coaches are rare, and a good coach makes a lifelong impact (75:21).

Practical Takeaways

• Start with movements you can perform perfectly and pain-free; build capacity for compound lifts gradually.
• Regularly include movements you might "suck at" or dislike, especially if they address neglected planes (rotation, lateral, explosive).
• Select exercises with greatest real-world and training carryover, not just what feels strongest or uses the most weight.
• Focus on performance markers and enjoyment for sustainability; don’t sacrifice function or mental health for short-term results.
• If you struggle to self-program or stay objective, consider outsourcing to a knowledgeable coach.

Language & Tone:
The episode maintains the Mind Pump brand’s trademark blend of straight talk, humor, and tough love, with friendly banter and practical, real-world advice throughout.

Best For:
Anyone overwhelmed by the vast menu of fitness movements, those prone to injury or plateaus, trainers seeking better programming rationale, and anyone needing help breaking through mental training barriers.

“If you do the things you like, and you’re consistent, you win—it’s just a matter of time.” – Mind Pump Ep. 2784