When weight training, it is good to work all of your muscles. This helps ensure that you have evenness in strength, which will lower risk of injusry and pain. The following charts provides you with an understanding of the different muscle groups (upper body and lower body) and the relevant weight training exercises you can do to work the muscles in each group. There are basic exercises that strengthen all of the muscles within a group, as well as ‘isolation exercises’ which target specific muscles within the muscle group. Click on the pictures of the muscle groups to access exercise videos for that particular muscle.
Upper Body
Muscle Group | Free Weights and Resistance Bands | Machine Exercises |
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Abdominals
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Basic Exercises:
Isolation Exercises:
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Basic Exercises:
Isolation Exercises:
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Back![]() |
Basic Exercises:
Isolation Exercises:
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Basic Exercises:
Isolation Exercises:
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Chest![]() |
Basic Exercises:
Isolation Exercises:
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Isolation Exercises:
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Shoulders![]() |
Basic Exercises:
Isolation Exercises:
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Basic Exercises:
Isolation Exercises:
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Biceps![]() |
Basic Exercises:
Isolation Exercises:
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Basic Exercises:
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Triceps![]() |
Basic Exercises:
Isolation Exercises:
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Basic Exercises:
Isolation Exercises:
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Lower Body
Muscle Group | Free Weights and Resistance Bands | Machine Exercises |
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Thighs and Buttocks
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Basic Exercises:
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Basic Exercises:
Isolation Exercises:
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Hamstrings
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Basic Exercises:
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Basic Exercises:
Isolation Exercises:
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Calves / Tibia
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Basic Exercises:
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Basic Exercises:
Isolation Exercises:
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