Most workouts are built around what we see in the mirror—abs, chest, arms. But new research from Muscle Booster’s Forgotten Muscles campaign reveals a bigger story: many people neglect key muscle groups that are essential for balance, mobility, and long-term health.

To explore these findings, KTAL News Now spoke with Miles Stevens, a health and wellness consultant at Muscle Booster with over a decade of experience coaching individuals from beginners to professional athletes. In the segment, Stevens broke down the data, explained why certain muscles get overlooked, and shared practical advice for building strength that lasts.

Q: What does your research mean by “forgotten muscles,” and what did you actually find?

Miles said the team analyzed interest in different muscle groups across the U.S. via search behavior. One striking insight: Texas showed the lowest interest in full-body training, with roughly one related search per ~42 people versus one per ~12 people nationally. 

Looking deeper, lower-body interest lagged most—quads, hamstrings, and calves stood out as the most neglected muscle groups. For Miles, that signals a broad education gap: too many people still train single muscles in isolation rather than the body as a system.

Q: Why do people overlook these areas?

Many lifters chase “vanity muscles.” 

Men often over-prioritize the upper body, and many women do the reverse with the lower body. Aesthetic goals aren’t wrong, he noted, but single-muscle focus breeds imbalance. Holistic training builds durability, symmetry, and long-term results.

Q: If we shouldn’t think “muscles,” how should we structure training?

Miles encourages clients to “train movements over muscles.” 

He organizes programs around six foundational patterns that cover the entire body each week:

1. Upper Push – e.g., push-ups or presses

2. Upper Pull – any row variation (bands, cables, backpack rows)

3. Lower Push – squats, split squats

4. Lower Pull – hinges and bridges (e.g., glute bridges)

5. Lunge – forward, reverse, and lateral variations

6. Carry – loaded carries (grocery bags count)

This framework, he said, drives global strength (a major predictor of longevity), better body composition, and resilience. “You can sprinkle in curls or lateral raises at the end,” he added, “but the meat of the session should hit those six.”

Q: How important is nutrition compared with training?

Training and nutrition are peers. 

Training is a stressor; progress comes from recovering from that stress the other 23 hours—sleep, protein and calorie intake, and stress management. Ignore one, and you limit the other.

Q: Where should beginners start, especially if they feel intimidated?

Miles suggested a minimal viable routine you can do at home, once per week, with no equipment:

• Push-ups (upper push)

• Squats (lower push)

• Backpack rows (upper pull)

• Reverse lunges (lunge)

• Loaded carry with bags (carry)

• Glute bridges (lower pull)

Do 8–12 reps each, for 2–4 rounds. That checks all six patterns. 

For faster progress or specific body-comp goals, step up to guided programming or work with a qualified trainer consistently.

Q: How can someone build confidence if the gym feels intimidating?

He advised starting at home to groove the patterns, then migrating the same workout into the gym once movements feel natural. 

From there, layer in machines or barbell lifts gradually. Accountability helps, too: tell a friend your schedule. 

“Nobody’s watching you as much as you think,” he said. “Consistency beats ego every time.”

Q: What about “ego lifting” and pushing heavier weights to impress others?

Miles was blunt: it’s harmful and short-sighted. 

He compared it to running too fast for your aerobic base—you get short-term gains but plateau quickly (or get hurt) because the foundation isn’t there. Build capacity first (technique, volume, controlled tempo); then add load. “Don’t build your house on sand.”

Q: What single piece of advice would you give someone stuck at the start line?

“Just start.” Miles tells clients to pick the smallest possible action they can repeat daily—even one push-up. Tiny wins compound into identity change and lasting progress.

Practical Takeaways

• Train movements, not just muscles. Hit upper push/pull, lower push/pull, a lunge, and a carry every week.

• Rebalance your lower body. Don’t neglect quads, hamstrings, calves—they’re your engine for strength, posture, and joint health.

• Pair training with recovery. Sleep, protein, calories, and stress management determine how well you adapt.

• Start small, stay consistent. A simple home circuit beats a heroic workout you won’t repeat.

• Ditch the ego. Master form and volume before chasing PRs. Foundations first, load second.

About the Expert

Miles Stevens is a health and wellness consultant with 10+ years of coaching experience across populations, from beginners to professional athletes. He contributed to Muscle Booster’s Forgotten Muscles research initiative and specializes in evidence-based, movement-pattern programming that builds strength, balance, and long-term resilience.