Evidence-informed exercise index

YOUR MUSCLES.
RANKED.

Find the highest-value movements for the exact tissue you want to train—then see why they rank where they do.

Explore rankings ↘ How scoring works → Install STRATA ↗
160Ranked
movements
26Muscle
targets
8Major
groups
Photo: Corey Young / Unsplash
STIMULUS✳STABILITY✳RANGE✳PROGRESSION✳FATIGUE COST✳

01 / The index

TRAIN THE RIGHT LAYER.

Choose a region, narrow the target, and sort the list around your equipment and experience.

0 exercises · All targets

02 / Scoring protocol

NO MAGIC.
JUST TRADE-OFFS.

FitScore is an editorial tool for hypertrophy-oriented exercise selection—not a scientific measurement or a substitute for coaching. Each score starts with the rounded weighted baseline shown here, then may receive an exercise-specific editorial adjustment of up to four points when the five factors miss a meaningful trade-off.

Score build: Rounded 30/20/20/20/10 weighted baseline + editorial adjustment (±4 maximum). Every exercise detail shows both numbers.

Audit the sources ↘
FIT
SCORE100
  1. 01
    Target stimulusDoes the movement load the intended tissue directly?
    30%
  2. 02
    Useful rangeCan it challenge the muscle through a productive ROM?
    20%
  3. 03
    StabilityCan effort reach the target before balance is limiting?
    20%
  4. 04
    ProgressionIs load or repetition progress easy to measure?
    20%
  5. 05
    Fatigue costHow much non-target fatigue comes with the stimulus?
    10%
Athlete setting up for a barbell deadlift in a gym HamZa NOUASRIA / Unsplash ↗

03 / Use the list well

THE BEST MOVE IS THE ONE YOU CAN PROGRESS.

Rankings help you shortlist. Your logbook decides. Keep a movement if it feels stable, reaches the target, tolerates progressive loading, and does not create unwanted joint pain.

01

Start repeatable. Pick 1–2 movements per target that you can execute consistently.

02

Train with intent. Most working sets should finish with roughly 1–3 good reps left.

03

Progress one variable. Add a rep, small load, or cleaner range before adding novelty.

04 / Research ledger

SHOW YOUR WORK.

Primary research, professional exercise libraries, anatomy texts, and licensed imagery used to shape this guide.

01 · SYSTEMATIC REVIEWRange of motion and muscle hypertrophyJournal of Strength & Conditioning Research · PubMed↗ 02 · META-REGRESSIONProximity to failure, strength & hypertrophySports Medicine · PubMed↗ 03 · POSITION STANDProgression models in resistance trainingAmerican College of Sports Medicine↗ 04 · EXERCISE LIBRARYExercise setup, targets, and movement cuesAmerican Council on Exercise↗ 05 · ANATOMY TEXTAxial and appendicular muscle anatomyOpenStax Anatomy & Physiology 2e↗ 06 · PRACTITIONER GUIDEHypertrophy programming variablesNational Strength & Conditioning Association↗

Method note. Sources establish anatomy, exercise execution, and broad programming principles. Each FitScore combines the published weighted baseline with an editorial adjustment of no more than ±4 points; no source claims the exact numerical ranking shown here.

Reviewed 29 Aug 2026 · General education only · Stop if you experience sharp or persistent pain and seek qualified care.

05 / About the founder

BUILT IN THE UAE.
MADE TO MAKE TRAINING CLEARER.

STRATA was founded by Saeed Abdalla Alketbi at 22, while he was a third-year chemical engineering student at United Arab Emirates University (UAEU). Born and raised in the UAE and based in Al Ain, Saeed created STRATA to make exercise selection clearer, more practical, and easier to understand.

His engineering studies shape the way STRATA works: break complicated decisions into transparent factors, explain the reasoning, and give every athlete a useful starting point for better training.

Founder
Saeed Abdalla Alketbi
Based
Al Ain, UAE
Studies
Chemical Engineering · UAEU

06 / Discovery prelaunch

GO DEEPER FOR $5.99 USD.

Planned catalog price: one-time purchase, no recurring subscription. Paid access will unlock personalized rankings, detailed comparisons, saved preferences, and community ratings after Paddle checkout is connected.

See Discovery pricing stratafitness.official@gmail.com 14-day refund policy

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