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The exercise library that actually coaches the movement.

Most exercise databases give you a name and a thumbnail. This one gives you the setup, the reps as they should be performed, the cues you say out loud, the mistakes you will actually see, and what to swap to when the equipment or the body says no.

262 movements in the library · 79 have a demo video, 183 do not (those link to a YouTube search instead). All 262 carry written setup, execution and coaching cues.

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Every movement, A–Z

The full list, always here even with JavaScript off. Tap a name to open its coaching detail.

How to use this library

Filter to the room you actually have. Pick the equipment in front of you and the library collapses to what is programmable today. A client training in a hotel gym is not a programming problem, it is a filter.

Read the mistakes before the cues. The cue you need is usually the one that pre-empts the error you are about to see. All 262 movements list the errors that commonly show up on that lift, each paired with its correction — not just a warning.

Use swaps, regressions and progressions as one ladder. A regression is an easier version of the same movement, a progression is a harder one, and an alternative is the same training stimulus using different equipment. All 262 movements list at least one alternative, 228 list a regression and 170 list a progression, so the ladder is not complete in every direction for every movement — where a rung is missing, nothing is shown rather than invented.

What tempo and rep ranges mean here

Tempo is four digits in seconds — eccentric, pause, concentric, pause. Rep ranges are given for three intents: strength, hypertrophy and endurance. 217 of the 262 movements carry a default tempo and all 262 carry rep ranges. Where a movement has no value on record, that row is simply absent rather than filled with a generic default. These are starting points for a training-healthy adult, not prescriptions; the right load and range come from the individual in front of you, their training age, and how they recovered from the last session.

Where the content comes from

The written coaching content on this page was authored in-house for this library. It is not licensed from, reviewed by, or endorsed by any certifying body, governing organisation or named third-party expert — treat it as one competent coach's written practice, deliberately conservative where coaching opinion genuinely differs. The 79 demo videos are third-party YouTube demonstrations embedded from their original channels: we do not own them, and their presence here is not an endorsement of VitalCoach by those channels. The other 183 movements link out to a YouTube search so you can choose a demonstration you trust rather than one we invented.

Questions

Is the VitalCoach exercise library free?

Yes. The library on this page is free to browse and search with no sign-up and no card. It is generated from the same movement library VitalCoach uses for programming, so what you read here is what a coach builds a program from.

Does every exercise have a demo video?

No, and we would rather say so than imply otherwise. Of the 262 movements in the library, 79 have an embedded demo video and 183 do not. All 262 carry written setup, execution and coaching cues, so a movement without a video is still coached in full in text. All 262 also carry a YouTube search link so you can pick a demonstration you trust rather than one we invented. These counts are generated from the data file itself, not typed by hand.

How do I find a substitute exercise when equipment is unavailable?

Open any movement and look at the swaps section. Alternatives are same-stimulus movements that use different equipment, so a barbell hinge can become a dumbbell or machine hinge without losing the training intent. Regressions are easier versions to build toward the movement, and progressions are harder versions once it is comfortable. All 262 movements list at least one alternative, 228 list a regression and 170 list a progression; where a movement has none of a given kind, that section is left out rather than padded. You can also filter the whole library by the equipment you actually have.

What do the tempo digits like 3010 mean?

Tempo is written as four digits in seconds: eccentric (lowering), pause at the bottom, concentric (lifting), pause at the top. So 3010 is a three-second lower, no pause, a one-second lift, no pause at the top. It is a way to prescribe how a rep is performed rather than only how many are performed. 217 of the 262 movements carry a default tempo; the rest leave the field blank rather than show a generic one.

Who wrote this content?

The written coaching content was authored in-house by BizBot Technology LLC for this library. It is not licensed from, reviewed by, or endorsed by any certifying body, governing organisation or named third-party expert. Demo videos, where they exist, are third-party YouTube demonstrations embedded from their original channels and are neither owned by us nor an endorsement of us by those channels.

Is this medical advice?

No. This is general fitness information for training-healthy adults, written in a coach’s scope of practice. It does not diagnose, treat, or rehabilitate anything. Where a movement has notes on when not to program it, those notes point you toward a physician, physical therapist, or other licensed professional — they are refer-out prompts, not clinical guidance. If a client has pain, a medical condition, is pregnant or postpartum, or is returning from injury, get clearance from their clinician first.

Keep going

Muscle map — click a muscle, get exercises → Coaching glossary → Is this in my scope? → All free coach tools →

General fitness information, not medical advice. This library is written for training-healthy adults and stays inside a coach's scope of practice. It does not diagnose, treat or rehabilitate any condition. The “when not to program this” notes on each movement are refer-out prompts, not clinical guidance — if a client has pain, a diagnosed condition, is pregnant or postpartum, or is returning from an injury or surgery, get clearance from their physician or physical therapist and program to what that clinician allows. VitalCoach is a product of BizBot Technology LLC.