Every exercise page has the same layout so you can learn fast: muscles worked, step-by-step, coaching cues, common mistakes and fixes, easier and harder versions, and a starting dose.
New and upgraded
- Bench press Chest (pectoralis major) · Barbell or dumbbells + bench
- Overhead press Shoulders (deltoids · Barbell or dumbbells
- Kettlebell swing Glutes · One kettlebell
- Goblet squat Thighs (quadriceps) · One dumbbell or kettlebell
- Romanian deadlift Hamstrings · Barbell or dumbbells
- Hip thrust Glutes · Bench + barbell, dumbbell or bodyweight
- Inverted row Upper back (lats · Bar, rings, sturdy table or Smith machine
Bodyweight and basics
- Squat
- Push-up
- Pull-up progression
- Lunge and split squat
- Plank
- Glute bridge
- Dumbbell row
- Dumbbell deadlift
- Farmer’s carry
- Dead bug
- Bird dog
- Step-up
By movement pattern
| Pattern | Start with | Then |
|---|---|---|
| Squat | Chair squat | Goblet squat |
| Hinge | Glute bridge | RDL, swing |
| Push | Incline push-up | Bench, overhead press |
| Pull | Band row | Inverted row, pull-up |
| Carry / core | Plank | Farmer’s carry |
Do this today
Pick one move from each pattern in the table above and do 2 easy sets of each today. Then play Spot the Fault.
Questions people ask
Which exercises should a beginner learn first?
One from each pattern: squat, hinge, push, pull and carry or core.
Sources
- U.S. HHS. Physical Activity Guidelines for Americans, 2nd edition (2018). Checked October 23, 2026.
- American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc, 2009. Checked October 23, 2026.
Education only. Not medical advice. Confirm with your clinician.