Answers
How do I pick a substitute for an exercise?
Written by the GymStreak coaching teamUpdated
Short answer
Match three things: the same main muscles, the same movement pattern (squat, hinge, push or pull) and a similar rep range. Swap barbell squats for a leg press or goblet squat, the bench press for a dumbbell press or push-ups, pull-ups for lat pulldowns. Then keep the swap for a few weeks so you can track progress.
01 / What to match
What to match
- Muscles: the swap should work the same main muscles. Check the muscles listed on each exercise page.
- Movement: squat for squat, hinge for hinge, horizontal press for horizontal press, vertical pull for vertical pull.
- Load and reps: pick something you can load enough to keep your rep range. A heavy squat isn’t well replaced by bodyweight lunges for 40 reps.
02 / Common swaps
Common swaps
03 / How often
How often to swap
A systematic review found that some exercise variety may help muscles grow more evenly, but changing exercises too often can slow strength gains, because you keep relearning. Swap when you need to (equipment, pain, boredom) and keep the new exercise long enough to progress on it. See how often to change your routine.
Machines and free weights build muscle about equally well in studies, so a machine swap for a busy barbell isn’t a step down.
04 / How Spot helps
How Spot helps
Ask Spot to swap an exercise, for example squats for something easier on your knees, and it changes the workout in your GymStreak plan. Spot can save exercise preferences, such as moves you don’t want; check that the workouts it suggests respect them.
05 / FAQ
Frequently asked questions
What can I do instead of squats?
A leg press, goblet squat, hack squat or Bulgarian split squat all train the quads and glutes in a squat pattern. Pick one you can load for your usual reps.
Is a machine as good as the free-weight version?
For building muscle, studies find them about equal. Strength tends to improve most on the exact version you train, so test on what you practise.
Will changing exercises cause muscle confusion?
Muscles don’t need to be “confused” to grow. They need hard sets and gradual progression; swap exercises for a reason, not for novelty every week.
Sources
- Kassiano W, Nunes JP, Costa B, et al. Does varying resistance exercises promote superior muscle hypertrophy and strength gains? A systematic review. J Strength Cond Res. 2022;36(6):1753-1762.
- Haugen ME, Vårvik FT, Larsen S, et al. Effect of free-weight vs. machine-based strength training on maximal strength, hypertrophy and jump performance: a systematic review and meta-analysis. BMC Sports Sci Med Rehabil. 2023;15(1):103.
- Schwanbeck SR, Cornish SM, Barss T, Chilibeck PD. Effects of training with free weights versus machines on muscle mass, strength, free testosterone, and free cortisol levels. J Strength Cond Res. 2020;34(7):1851-1859.
- American College of Sports Medicine. Position stand: Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
General training and nutrition information, not medical advice. If you have pain, an injury or a health condition, check with a doctor or physiotherapist.
Exercises to try
- Machine Leg PressBeginner compound leg press machine exercise for the quadriceps, also working the glutes.
- Goblet SquatsBeginner compound kettlebell exercise for the quadriceps, also working the glutes.
- Dumbbell Bench PressBeginner compound dumbbell exercise for the chest, also working the triceps and shoulders.
- Lat PulldownBeginner isolation lat pulldown machine exercise for the lats, also working the forearms and biceps.
- Seated Cable RowsIntermediate compound cable row machine exercise for the middle back, also working the forearms and biceps.
- Dumbbell Romanian DeadliftIntermediate compound dumbbell exercise for the lower back and glutes, also working the hamstrings.
Read more
- Problem Solved: How Often Should You Change Workout Routine?Stick to your workout routine - and do it for years. Switch it up every single day! Which approach is optimal for maximum muscle growth? We explore here.6 min read
- Free Weights vs. Resistance Machine: Which Should You Use?Ah, the perennial question: "free weights vs. machines - which is better?" Find out in this article (psst: the answer might just surprise you!)6 min read
More answers
Ask Spot in GymStreak
Spot, the AI coach in GymStreak, answers questions like this from your own logged workouts and food, and changes the workouts in your plan for you. The app is free to download; Spot, starting and logging workouts need Premium, an in-app subscription, and the app shows your local price before you pay.