The 25 Best Exercises Of All Time (According To Science)

Quick Overview

The Squat is ranked as the number one best exercise of all time because it builds significant total body power and strength, hitting over half of the body's muscle mass, despite its high fatigue factor, unlike some isolation movements.

Key Points: The Squat is ranked #1 because it develops total body power and strength, hitting approximately 54.9% (men) to 57.7% (women) of total muscle mass. The video reviews the top 25 exercises, with the Squat being the only one ranked in the top tier (S-tier), while exercises like Pull-Ups (Rank #2) and Pendulum Squats (Rank #1 replacement) are also highly ranked. The presenter notes that while the Squat is taxing, it is superior to movements like the Deadlift for overall strength development without the same level of systemic fatigue. The Pendulum Squat is presented as a strong alternative to the barbell squat, offering high quad activation with less fatigue and greater safety for the knees. Several exercises like Neck Curls/Extensions (#21) are included because they target often-neglected muscles that contribute significantly to overall physique and function, such as reducing neck pain. The presenter is actively using the Macrofactor Workouts app to track reps, sets, and PRs for each exercise, which he credits for motivating consistent progressive overload. The final ranking shows 17 out of 25 exercises achieved a Personal Record (PR) during the filming, indicating a successful training cycle.

Context: The video presents a ranked list of the 25 "best exercises of all time" according to the presenter's criteria, which heavily favor exercises that maximize muscle growth and strength development across the entire body, supported by scientific literature displayed throughout. The presenter, Jeff Nippard, ranks the exercises from #25 down to #1, concluding with the Squat as the ultimate exercise. He frequently contrasts the efficacy of compound, fundamental movements with isolation exercises, emphasizing progressive overload tracked via the Macrofactor Workouts app.