Fitness Expert Shares Simple Approach to Getting in Shape: ‘Just Move’

As summer approaches, fitness enthusiasts and newcomers alike are renewing their commitment to exercise routines. However, according to one prominent fitness expert, the key to success might be simpler than many believe: just move.

Kenny Santucci, a fitness trainer, gym owner and host of the “Strong New York” podcast, recently shared insights on achieving fitness goals without developing a sense of dread around workouts. His approach emphasizes finding enjoyable forms of movement rather than forcing oneself through exercises that feel like punishment.

“I hate back squatting. I don’t like doing it,” Santucci admitted in an interview. “But I squat every time I go to the gym, or every time I have a leg day… I’ll go use a pendulum squat. I’ll use a leg press. I will do lunges. It doesn’t matter.”

This flexible approach stands in contrast to the strict programming that dominates much of fitness culture. While Santucci acknowledges the value of structured programs for certain populations, he believes average gym-goers don’t need to adhere to rigid workout schedules.

“Do I believe in fitness programming? Yes. For the average person who lives a normal life, do you have to adhere to a strict program? No,” he explained.

The mental component of fitness is a crucial factor that many overlook. When exercise feels like an obligation rather than a choice, consistency becomes much harder to maintain. Santucci suggests pivoting to alternative activities when motivation wanes.

“If you’re thinking in your head, ‘Oh, God, I’ve got to go do legs, I don’t want to…’ Go do something else,” he advised. “Swing a kettlebell, push a sled, do something. Just move. I’d rather encourage people to move than anything else.”

This philosophy aims to transform exercise from a dreaded chore into an anticipated activity. “I want people to look forward to it,” he emphasized. “You should never question, ‘Should I go or should I not?’ You should go, and then what you do when you get there – sky’s the limit.”

Despite his advocacy for flexibility, Santucci warns that not all movement delivers the same results, particularly when aesthetic goals are in play. For those seeking visible muscle definition or strength gains, he recommends incorporating more resistance training into routines.

“Strength training should be the basis of what you do, not cycling,” he noted, while clarifying, “I don’t have anything against cycling… but if you’re telling me that that’s the basis of your training, and your goal is aesthetics, then you are not really helping yourself get to that point any easier.”

The fitness industry has seen a surge in cardio-based workouts in recent years, with cycling studios and high-intensity interval training classes gaining popularity. However, research consistently shows that progressive resistance training offers unique benefits for body composition, metabolism, and functional strength that cardio alone cannot provide.

When approaching strength training, Santucci recommends working at approximately 60% to 80% of capacity, pushing to a point of fatigue with moderate intensity. This approach aligns with current exercise science principles that emphasize training to near-failure for optimal muscle adaptation.

“There’s a science behind muscle growth, and if there’s no external force pushing against the muscle tissue, and you’re not fueling yourself with protein, then you’re probably not going to build muscle,” he explained.

The protein component Santucci mentions highlights another critical aspect of fitness often overlooked by casual exercisers. Nutritional support plays a vital role in recovery and adaptation, with research suggesting that adequate protein intake (typically 1.6-2.2g per kg of bodyweight for those seeking muscle growth) optimizes training outcomes.

Despite these specific recommendations, Santucci’s overarching message remains one of inclusivity and enjoyment. “I still encourage everyone to do everything,” he said, emphasizing that the difficulty of a workout doesn’t necessarily correlate with its effectiveness.

“Hard doesn’t necessarily mean it’s a better workout,” he noted. “If you’re training at levels of intensity, then you’re reproducing good outcomes.”

This perspective reflects a growing shift within the fitness industry toward sustainable, enjoyable practices rather than extreme approaches. As summer approaches and motivation peaks, Santucci’s advice offers a refreshing alternative to the all-or-nothing mindset that derails many fitness journeys before they truly begin.