Exercise guides and training
Learn any exercise, at your level
Clear guides to 2,525 exercises. Each one has the steps, the common mistakes, how many to do and an easier and a harder version.
- Exercise guides
- 2,525
- Exercise types
- 29
- Training articles
- 115
- Guides
- 57
Start from what you have
All equipmentExercise types
All types- Balance & Stability114 exercises
- Breathwork / Pranayama55 exercises
- Calisthenics75 exercises
- Cardio / Aerobic89 exercises
- Combat Conditioning114 exercises
- Coordination & Neuromuscular Training182 exercises
- Dynamic Stretching70 exercises
- Functional Training104 exercises
- General Bodyweight130 exercises
- Grip & Forearm Training81 exercises
- HIIT71 exercises
- Isometrics57 exercises
- Kegel / Pelvic Floor39 exercises
- Kettlebell Training65 exercises
- Load & Weight Transfer49 exercises
- Martial Arts Drills191 exercises
- Mobility91 exercises
- Pilates — Mat129 exercises
- Pilates — Reformer102 exercises
- Plyometrics88 exercises
- Primal / Animal Movement87 exercises
- Resistance Bands84 exercises
- Rotational Power151 exercises
- Speed & Agility245 exercises
- Sport-Specific Drills123 exercises
- Static Stretching129 exercises
- Strength Training — Free Weights141 exercises
- Strength Training — Machines72 exercises
- Yoga171 exercises
By muscle
All musclesStarting out
All guides- How to Start Exercising From ZeroHow to start exercising when you are doing nothing now. Who should check with a doctor first, how to find your starting point with a few simple checks, what to do in the first four weeks and what to ignore.
- Being a Beginner as an AdultBeing a beginner as an adult can feel embarrassing, and many people put off starting because of it. Why the feeling is so common, why adults learn new movements well and how the embarrassment fades with familiarity.
- How Hard Is Hard Enough?Two simple tools tell you whether you are working hard enough: the talk test for aerobic exercise and reps in reserve for strength work. How to use each, how accurate they are and how hard most sessions actually need to be.
- "I'm Not Sporty" Is the Wrong QuestionBeing "not sporty" says little about whether you can get fit. Fitness is built by practice, people improve at different speeds and nearly everyone improves when the training suits them. How to start from where you are.
- Am I Too Old, Too Heavy or Too Unfit to Start?Almost nobody is too old, too heavy or too unfit to start exercising. What happens when very old and very unfit people train, who should check with a doctor first and how to choose a starting point that suits you.
- Are Sweat and Soreness Signs of a Good Workout?How much you sweat mostly reflects heat and body size, and soreness mostly reflects how new the work was. Neither tells you how good a session was. What they do mean, and better signs that training is working.
How training works
All articles- Cardio Methods Compared: From Easy Steady Work to All-Out IntervalsA side-by-side comparison of LISS, MICT, Zone 2, HIIT, sprint intervals, Tabata and fartlek, with each method's intensity and session length and best use.
- How a Training Program Is BuiltA plain overview of how a training program is built, from goals and the four basic variables to progression and recovery, and where each method and theory article fits.
- Resistance Training Methods ComparedA comparison of resistance training methods including supersets, drop sets, cluster sets, rest-pause, myo-reps, German volume training, density training and isometrics, with what each is for.
- Stretching and Mobility Methods ComparedA side-by-side comparison of static, dynamic, ballistic and PNF stretching, foam rolling, mobility flows and loaded stretching, with when each is used and what the evidence shows.
- What Is Periodization?What periodization means, how linear, undulating, block and conjugate models differ, what meta-analyses say about periodized plans and how to choose.