The fitness industry runs on the idea that you need a hundred variation of exercises to get fit. The truth is, you don’t need really more than a dozen. There are the five or six boring core lifts that everyone knows, and then maybe a handful of accessory exercises to hit some specific areas, and that’s it.

By doing the same exercises over and over, you build adaption (muscle growth) which forces you to increase weight or reps to raise difficulty over time. Eventually you get very strong muscles and are moving a good amount of mass.

By doing too many variants, you just waste time and never truly “adapt” to movements.