A free, searchable library of 40 essential exercises for men over 35. Each move has a looping animation, three form cues, the two most common mistakes, easier and harder versions, joint-friendly swaps for knees, back and shoulders, and typical sets and reps for strength or general fitness.
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How to use this exercise library
Filter by movement pattern, by the kit you have (no equipment, dumbbells, a kettlebell, bands or a gym), or by the joint you need to look after. Each card shows a looping animation and three form cues; tap Full details for the common mistakes, easier and harder versions, joint notes and typical sets and reps. Every exercise has its own link, for example exercise-library/#goblet-squat, so you can bookmark it or send it to a training partner with Copy link. If you prefer less motion on screen, switch animations off and you will see the start and end positions side by side.
Strength or fitness: how many sets and reps?
- How often: work all the major muscle groups (legs, hips, back, abdomen, chest, shoulders and arms) on at least two days a week. That is the NHS guideline for adults and the central message of the American College of Sports Medicine (ACSM) 2026 resistance training update.
- Strength: heavier weights for fewer reps. The ACSM update highlights heavy loads (around 80% of your one-rep max) for 2–3 sets per exercise, which for most people means a weight that makes 5–8 reps challenging. Rest about 2–3 minutes between sets of the big lifts.
- Fitness and muscle: moderate weights for 10–15 reps with 60–90 seconds of rest. The ACSM progression guidance starts beginners with loads they can lift 8–12 times, and uses lighter loads for 15 or more reps to build muscular endurance. For muscle growth, the 2026 update points to around 10 hard sets per muscle group per week.
- Effort: you do not need to grind every set to failure. The 2026 review found that training to failure did not consistently change results for healthy adults, so finish most sets with a rep or two still in the tank and perfect form.
- Progress: when you can complete every set at the top of the rep range with good form, add a little weight or move to the harder version on the card.
New to lifting or coming back after a long break? Start with 1–2 sets of each move for the first few weeks. The NSCA’s position statement on resistance training for older adults concludes that resistance training is one of the most powerful ways to counter the age-related loss of muscle and strength, and that matters more with every decade after 35. Read the full guide: strength training after 35.
Joint-friendly training after 35
The Joint-friendly for filter shows moves that sore knees, lower backs or shoulders usually tolerate well when you keep the load sensible, and every card has short joint notes with simple swaps (for example, landmine press instead of overhead press for cranky shoulders, or a box squat to a comfortable depth for knees). Muscle effort and mild, short-lived discomfort are normal. Sharp pain, pain that makes you change how you move, or pain that is worse the next day is a sign to switch to the easier version and get it checked by a physiotherapist or doctor.
Turn these moves into a workout
Pick one exercise from each of squat, hinge, push and pull, add a carry or a core move, and you have a complete full-body session. Or let the tools do it: the workout generator builds a plan from your equipment and time, the workout timer handles rest periods and intervals with voice cues, and the 12-week strength program tells you exactly what to do each session. Training at home with only dumbbells? See the dumbbell home workout.
All 40 exercises
Squat: Goblet squat · Bodyweight squat · Split squat · Step-up · Bulgarian split squat · Leg press
Hinge: Romanian deadlift · Kettlebell or dumbbell deadlift · Hip thrust · Glute bridge · Good morning
Push: Push-up · Incline push-up · Dumbbell bench press · Overhead press · Landmine press · Assisted dip
Pull: One-arm dumbbell row · Inverted row · Lat pulldown · Pull-up and negative · Face pull · Band pull-apart
Carry: Farmer’s carry · Suitcase carry
Core: Dead bug · Bird dog · Side plank · Plank · Pallof press
Mobility: 90/90 hip switch · World’s greatest stretch · Thoracic rotation · Cat-cow · Couch stretch · Ankle rocks
Conditioning: Exercise bike · Rowing machine · Brisk incline walk · Kettlebell swing
Sources
- American College of Sports Medicine (2026): resistance training guidelines update, summarising the position stand “Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults” (Medicine & Science in Sports & Exercise)
- American College of Sports Medicine (2009): Progression models in resistance training for healthy adults, position stand, Medicine & Science in Sports & Exercise
- Fragala et al. (2019): Resistance training for older adults, position statement from the National Strength and Conditioning Association (NSCA), Journal of Strength and Conditioning Research
- NHS: Physical activity guidelines for adults aged 19 to 64
- NHS: Strength exercises
This exercise library is general education, not medical advice. The form cues are standard coaching points; they cannot replace in-person coaching or a physiotherapist’s assessment. Check with your doctor before starting a new exercise programme if you have a heart or lung condition, high blood pressure, diabetes, a recent injury or surgery, joint or back problems, or take regular medication. Stop and seek medical help if you feel chest pain, dizziness, faintness or unusual breathlessness.
More free tools: Workout generator · Workout timer · 12-week strength program · One rep max calculator · All tools