1,100+ exercises · Free in the app
Exercise library
1,100+ exercises with animated demonstrations, the muscles they work, step-by-step form and a research summary of how much to do. Every one of them is ready to log in SetGrip, with no account required.
By muscle group
Start from the area you want to train. Each group page lists every exercise by difficulty, with muscle pages inside the bigger groups.
By equipment
Only have dumbbells, a cable stack or your own body weight? Every equipment page is a complete list you can train from.
Popular combinations
The muscle-and-equipment pairings people search for most, each one a focused list of five or more exercises.
- Bodyweight core (72)
- Dumbbell biceps (58)
- Dumbbell shoulders (54)
- Dumbbell triceps (41)
- Dumbbell chest (38)
- Bodyweight chest (29)
- Barbell glutes (27)
- Bodyweight glutes (25)
- Cable biceps (24)
- Bodyweight cardio (23)
- Cable chest (23)
- Bodyweight triceps (23)
- Cable triceps (22)
- Cable lats (20)
- Cable upper back (20)
- Barbell shoulders (19)
- Kettlebell shoulders (18)
- Bodyweight quads (17)
- Cable shoulders (16)
- Cable core (15)
- Dumbbell forearms (15)
- Dumbbell glutes (15)
- Bodyweight lats (15)
- Barbell quads (15)
How much to do: what the research supports
The table sums up two American College of Sports Medicine (ACSM) position stands for healthy adults. It applies to every exercise in the library; each exercise page says where that movement fits in a workout.
| Goal | What the research supports |
|---|---|
| Lifting with weights | |
| Strength | 2–3 sets per exercise in a session with heavy loads (80% of your one-rep max or more), on 2 or more days a week |
| Muscle size | 10 or more sets per muscle group a week; light to heavy loads (30–100% of your one-rep max) all work |
| Power (explosive lifts) | Moderate loads, 30–70% of your one-rep max |
| Effort | Sets do not have to reach failure; stopping about 2–3 reps short is one way to train hard enough |
| Rest | For strength, rests shorter or longer than a minute led to similar gains |
| Bodyweight and band exercises | |
| Strength and size | At least 2 sets per exercise and 10 or more sets per muscle group a week, on 2 or more days |
| Effort | Sets do not have to reach failure; stopping about 2–3 reps short is one way to train hard enough |
| Holds | |
| Strength and size | At least 2 sets per exercise, with each major muscle group trained on 2 or more days a week |
| Effort | End each hold while your position is still solid; working to failure is not needed |
| Cardio | |
| Moderate effort | 30 minutes or more on 5 or more days, at least 150 minutes a week |
| Vigorous effort | 20 minutes or more on 3 or more days, at least 75 minutes a week |
| Mixed | A combination of moderate and vigorous effort also counts |
| Stretching | |
| Flexibility | About 60 seconds in total per stretch, on 2 or more days a week |
| Balance | |
| Balance and coordination | On 2–3 days a week, as part of a regular program |
Weights, bodyweight and holds: Currier et al., ACSM position stand 2026. Cardio, stretching and balance: Garber et al., ACSM position stand 2011. Full citations are under Sources. These are ranges the research supports, not a plan for you: adjust load and volume to your goals and how your body responds.
When to talk to someone
- Chest discomfort, feeling faint or lightheaded, or trouble breathing during or after exercise can be signs of a heart attack. In the US, call 911 right away; elsewhere, call your local emergency number.
- Heart, metabolic or kidney disease, or symptoms like these when you are active: talk to your doctor before you start or step up training.
- Pregnant: ask your obstetric care provider which exercise suits you.
Track every exercise in SetGrip
All 1,100+ exercises with animations are in the app. No account, no sign-up — your history stays on your iPhone and in your private iCloud. Works with Apple Watch.
Sources
- Currier BS, D'Souza AC, Fiatarone Singh MA, et al. American College of Sports Medicine Position Stand. Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults: An Overview of Reviews. Medicine & Science in Sports & Exercise. 2026;58(4):851–872.
- Garber CE, Blissmer B, Deschenes MR, et al. American College of Sports Medicine Position Stand. Quantity and Quality of Exercise for Developing and Maintaining Cardiorespiratory, Musculoskeletal, and Neuromotor Fitness in Apparently Healthy Adults. Medicine & Science in Sports & Exercise. 2011;43(7):1334–1359.
- Riebe D, Franklin BA, Thompson PD, et al. Updating ACSM's Recommendations for Exercise Preparticipation Health Screening. Medicine & Science in Sports & Exercise. 2015;47(11):2473–2479.
- American College of Obstetricians and Gynecologists. Physical Activity and Exercise During Pregnancy and the Postpartum Period: ACOG Committee Opinion No. 804. Obstetrics & Gynecology. 2020;135(4):e178–e188.
- Centers for Disease Control and Prevention. About Heart Attack Symptoms, Risk, and Recovery. 2024.
Sources checked on October 17, 2026.
Exercise data and animations are licensed ExerciseDB content used in SetGrip. These pages are for general information and are not medical or coaching advice.