Can't do it?
Swap it.

How the exercise substitution finder works

Pick the exercise you want to replace and tell us why: you are missing equipment, something hurts, it is too hard or too easy, or you just want some variety. The finder ranks every suitable exercise by how closely it matches the original and shows why it is a good swap.

What the match score means

The match score compares the movement pattern, the main muscles worked, the muscles that help, and the type of exercise. A score of 80% or more is a near like-for-like swap. Lower scores still train similar muscles, but in a different way.

Sets, reps and weight for your swap

Enter the sets, reps and weight you were doing and every swap shows what to do instead. If a substitute cannot be loaded as heavily, such as a push-up instead of a barbell bench press, the reps go up so each set is still hard. Moving from a barbell to dumbbells, you get a starting weight to try.

Working around pain

Choose the areas to go easy on and exercises that load them are left out. This is a simple filter, not medical advice. If pain is sharp, gets worse or lasts more than a few days, stop and see a GP or physiotherapist.

Questions

What is the best substitute for squats at home? A goblet squat if you have a dumbbell or kettlebell, or bodyweight squats, split squats and reverse lunges if you do not. Use higher reps to make each set hard.

What can I do instead of bench press? Dumbbell bench press is the closest match. At home, push-ups train the same muscles; raise your feet to make them harder.

What can I do instead of pull-ups? Lat pulldowns or band pulldowns are the closest. Without a bar, rows such as an inverted row or a towel door row work the same back muscles.