Exercises

Why Use This Free Exercise Database?

Lipstick Lifters primarily provides full workout plans in our Members Zone Portal. You can sign up for a free trial if you want full workouts. But the purpose of this free exercise database is to help anyone who is simply looking for new exercises to add to their current workouts, or for new lifters who want to try out weightlifting exercises.

There is quite a lot of detail behind each exercise on these pages, it's not just introducing you to the exercise, we will delve deep into the muscles worked, how to perform the exercise, benefits, common mistakes to avoid, reps and sets, how to progress this exercise, how and where to fit it into your workout plan and finally, other exercises targeting the same muscle groups.

Consider this an educational resource. Our goal is always to teach gym independence, so the more information you consume on these pages, the more equipped you will be to step into the weights room on your own merit.

Ultimately, we want you to be able to build your own workout plans as well as have the knowledge and ability to change your plan as and when you need to.

Types of Exercises Available Here

Compound exercises

Isolation Exercises

Barbell Exercises

Dumbbell Exercises

Cable Exercises

Machine Exercises

Bodyweight Exercises

What Are Compound Exercises

Compound exercises are exercises that involve multiple joint movements and multiple muscle groups working together simultaneously. These exercises are highly effective for building overall strength, improving coordination, and enhancing functional movement. Examples of compound exercises include Squats, Deadlifts, Bench Presses, and Lunges.

What Are Isolation Exercises

Isolation exercises target specific muscles or muscle groups, allowing for isolated muscle engagement and development. These exercises are perfect for accentuating specific muscle groups to improve definition and also correct imbalances. Examples of isolation exercises include Bicep Curls, Triceps Rope Pulldown, Leg Extensions, and Lateral Raises.

Barbell Exercises

Barbell exercises are the most powerful exercises you will do. The reason for this is because with barbells you will be able to load more overall weight which in turn will help you build strength and mass faster. From Squats, Deadlifts, Bench Presses and Barbell Rows, barbell exercises are fundamental for building overall strength, power and muscle mass.

Dumbbell Exercises

Dumbbell exercises are a necessary addition to your workout plan. These types of exercises contribute towards building strength while allowing more freedom of movement when compared to barbell exercises. The benefit of this is that with dumbbell exercises you will be able to identify and address any imbalances you have between your right and left side. They are also perfect for targeting smaller muscle groups with precision. Dumbbells offer versatility and can be used for a wide range of exercises, including Chest Presses, Dumbbell rows, Bicep Curls and Front Raises.

Cable Exercises

The cable station is a vital piece of equipment in any gym, it offers assistance and constant tension through a controlled range of motion. You can adjust the level of resistance and perform a wide range of exercises targeting specific muscle groups in the cable station. Types of cable exercises include Cable Kickbacks and the Cable Woodchop.

Machine Exercises

Machine exercises offer a fixed range of motion for effective muscle targeting. You can easily control the resistance and push yourself through your final reps safely. Machines are ideal for the end of your workout when you’re fatigued, but still want to push out whatever you have left in you. This is optimum muscle growth territory. Machine exercises are also suitable for beginners or individuals recovering from injuries. Types of machine exercises include the Seated Chest Press and the Leg Press.

Bodyweight Exercises

Bodyweight exercises use the body's own weight as resistance, requiring minimal equipment and space. There are 2 approaches to bodyweight exercises. As weightlifters we tend to use them as part of our overall weightlifting routine. But calisthenics is an entire strength sport in its own right that uses just bodyweight to build overall strength, power and endurance. On a more beginner level, bodyweight exercises can be used as a starting point before moving into more serious strength training. Types of bodyweight exercises include the Spiderman Plank and a Decline Press Up.

How to Structure Your Exercises

Everything you need to know about how to structure your exercises into a complete workout can be found on our Workout Plans page, there you will find helpful infographics that you can save on your phone for reference.

Top Exercises To Master

When it comes to weightlifting, there are some key exercises that you should master in order to build a solid foundation to move forward on. Exercises like Squats, Deadlifts, Bench Presses, Barbell Rows, and Lunges will help you build overall strength and power quickly, you can then leverage this strength as you start to introduce new exercises and get specific about the muscle groups you want to focus your attention on.

We strongly recommend taking a holistic approach to your workouts, while we want you to be able to build the muscles of your choice, it's still important to balance this with a mixed range of exercises so that you don't neglect any other muscle groups.

Ready To Start?

Click on the muscle group you want to target at the top of the page and have a browse through some of the exercises. Then work your way through the other muscle groups to familiarise yourself with what is available. Once you've done that you can start to put a plan together for yourself and hit the gym.

Don't forget, if you want full workouts, we have some available in our Members Zone Portal, you can sign up for a free trial here..