With the modern Thai lifestyle busier than ever—balancing work, family, and travel through the endless Bangkok traffic—finding time to exercise can feel impossible. However, a recent analysis by exercise scientist Dr. Mike Israetel, shared widely via social media and news outlets, offers hope: you don’t need hours in the gym to see dramatic gains in strength and muscle size. According to Dr. Israetel, the secret lies not in gym duration but in “smart exercise selection”—specifically, choosing movements that provide maximum effect in minimum time. This development is especially relevant to Thais seeking efficient and effective paths toward better health amidst packed daily schedules (Yahoo Lifestyle, 2025).
For many in Thailand, fitness culture is booming—new gyms and boutique studios are opening in urban centers, while traditional เอ็นดูรันซ์ (endurance) activities like cycling and running remain popular community staples. Against this backdrop, the value of “efficiency” in workouts is more important than ever, particularly as non-communicable diseases such as diabetes and hypertension continue to threaten public health nationwide (Thai Ministry of Public Health). Dr. Israetel’s recommendations highlight how compound exercises—those that work multiple muscle groups at once—not only save time but also stimulate greater strength and muscle development, an insight supported by decades of sports science (PubMed: Compound vs Isolation Exercises).
So, which five movements top Dr. Israetel’s list? First is the deficit deadlift—a variation of the classic deadlift where you stand on an elevated platform, increasing your range of motion and maximizing stimulation of the back, legs, and core. “The deadlift is one of the best bang-for-your-buck exercises, building functional strength and hitting the posterior chain,” Israetel notes. This is important in Thailand, where back and core strength can boost resilience against injuries, especially for those with sedentary jobs.
Next up are walking lunges—a deceptively simple movement that, when performed with shorter steps and an upright posture, “lights up all of your lower body muscles,” including quads, glutes, hamstrings, and calves. According to Dr. Israetel, this approach prevents over-focusing on any single muscle, such as the glutes, and ensures balanced development. Thai trainers often recommend lunges for everyday fitness and as rehabilitation for knee injuries, a common problem among older adults and athletes.
The underhand lat pulldown claims the third spot. This pulling movement, performed with an underhand grip, efficiently works the lats, the back, as well as the biceps and forearms, providing an upper body workout ideal for those with limited access to gym time or equipment. “If you don’t have a lat pulldown machine, underhand assisted pull-ups make a great substitute,” says Israetel. Thais living upcountry or those exercising at home may find these alternatives especially helpful.
Fourth is the incline close-grip press—a pressing movement that overloads the chest, front delts, and triceps simultaneously. Dr. Israetel advises focusing on a full range of motion and keeping the elbows close, ensuring the chest doesn’t bear too much of the load and the triceps get “smoked.” This can be a game-changer for Thais aiming to build upper body definition for both health and aesthetics, as lean muscle mass is increasingly valued in Thai beauty culture.
Lastly, Dr. Israetel includes the hang muscle snatch, a movement more commonly seen in weightlifting and CrossFit. Executed with a barbell from just below the hips to overhead in one seamless motion, it targets the shoulders (delts) from all angles and engages the legs, hips, and back for explosive power. As cross-training gains popularity in Thailand, the adoption of Olympic weightlifting-inspired moves like the hang muscle snatch brings both performance and injury-prevention benefits.
What makes these exercises so effective compared to classic isolation moves, such as biceps curls or calf raises? Dr. Israetel emphasizes three criteria: first, they’re compound, engaging multiple muscle groups at once; second, they provide balanced muscle stimulation, never letting a single muscle take over the exercise entirely; and third, they include a high range of motion and stretch, key factors in stimulating hypertrophy (muscle growth). This strategy resonates with research showing that compound lifts result in superior metabolic and hypertrophic outcomes compared to isolation work (PubMed: Resistance Training Volume), and are also linked to better cardiovascular and metabolic health (Journal of Strength and Conditioning Research).
Thai fitness experts largely agree. “In Thailand, high-intensity, efficient workouts are growing—influenced by both traditional Muay Thai and global fitness trends,” said Sarawut Chantarapan, certified personal trainer in Bangkok. “These five moves are very adaptable for all age groups. Even older adults can try variations.” Supersets—pairing a push and pull, or an upper and lower body exercise, back-to-back—are another recommended approach to save time, now trending at top gyms like Jetts and Fitness First.
However, implementing these exercises requires attention to safety and technique, particularly as some movements (like the deficit deadlift or hang muscle snatch) can be challenging for beginners. Dr. Israetel and Thai trainers alike emphasize the importance of receiving proper instruction, starting with bodyweight versions, and gradually increasing complexity. “Many Thais enjoy HIIT classes and bootcamps—integrate these compound lifts, but always learn the basics first,” advises Ariya Wong, physiotherapist at a major Bangkok clinic.
Culturally, exercising for efficiency aligns well with Thai values of “sanook”—finding enjoyment and practicality even in routines. These time-saving compound movements enable Thais to focus not just on looking good but feeling good and performing well, fitting seamlessly into lifestyles that juggle multiple responsibilities. Plus, for monks or those living in temple communities with limited time and space for fitness, bodyweight lunges and assisted pull-ups offer practical, equipment-free solutions.
Looking ahead, as the Thai public continues to embrace preventive health, these research-based recommendations will likely shape trends in community fitness, workplace wellness programs, and national public health campaigns. With obesity and metabolic syndrome on the rise, especially among urban youth (World Health Organization Thailand Profile), integrating such efficient, evidence-backed workouts into daily life could help stem the tide, reducing NCD rates and improving quality of life for millions.
For Thai readers eager to maximize their fitness routine, practical actions include: incorporating at least two of the recommended compound movements per session, using proper form, and consulting a certified trainer—especially before attempting advanced moves. Set achievable goals: try supersets during lunch breaks, or perform bodyweight versions at home. For those in rural areas or with minimal equipment, focus on lunges, push-ups, and variations of pull-ups—strength gains are accessible to all, regardless of setting.
For more details on the science and practical tips, see Dr. Mike Israetel’s popular YouTube video and the original in-depth article at Yahoo Lifestyle. Stay healthy, Thailand—สุขภาพดีเป็นลาภอันประเสริฐ (good health is the greatest wealth).