Exercise library

Pick an exercise from the groups below. Each page explains it in three steps (set up, move, finish), lists the muscles worked and the mistakes we see most, and suggests similar exercises you can swap in. Most pages also have our own drawing of the start and finish positions.

Start with a few simple moves that cover the whole body: a squat or the leg press for your legs, a hinge such as the glute bridge or Romanian deadlift, a push such as the push-up, a pull such as a row, and a core exercise such as the dead bug. Use a weight you could lift a few more times, and only add load when every rep looks the same.

No. Many exercises use only your body weight, such as the push-up, glute bridge, plank and dead bug, and others need just a pair of dumbbells or a resistance band. The rest use gym machines, cables or barbells. Our free 12-week home workout plan uses bodyweight moves with dumbbell or band options.

Member training plans are built from exercises in this library. Many exercise pages list the plans that schedule them, and some note where a plan lets you use one as a swap. The library is free to read; the plans, the workout log and next-time suggestions come with membership.