Comparing the effectiveness of all gym exercises

Author: Timko Ilya - master of the whole project and fitness trainer.
2016-02-06

This article consists of tables that compile all exercises. These tables compare the effectiveness of exercises for different muscle groups. Additionally, there is an analysis of the exercises based on their overall impact on the body. First, I will briefly explain how to use these tables.

The effectiveness of each exercise for a particular muscle group is rated on a scale of 0 to 10. A score of 0 indicates no impact, while a score of 10 reflects maximum impact (load). Accordingly, scores of 0 to 2 indicate little to no effect (green color). Scores of 3 to 6 suggest small to medium impact (yellow color). Scores of 7 to 10 represent the primary working muscle groups (orange color).

There’s also a comparison of muscle groups based on their overall impact on the body as a whole, determined by the total score.

Less than 15 points – isolated exercises (green color). These exercises only affect one specific muscle group.

15 to 25 points – localized exercises (yellow color). These exercises impact a whole area of the body.

More than 25 points – global exercises (orange color). These exercises affect the entire body. Both localized and global exercises are often referred to as basic movements.

As you may have noticed, all exercises are sorted in descending order of their overall impact on the body. The numbers "(+3)" in the "total" column indicate that additional muscles, which are not included in this table, were added to the overall sum. For example, deadlifts also engage the forearms and upper back, contributing a total of 7 points. That's why I included them with the deadlift, and so on.

I hope this article has helped you gain a general understanding, and now you will be better equipped to navigate strength exercises. Good luck!