Most people waste an entire year doing exercises that don’t actually build durable strength, protect their joints, or carry over to real life.
If you trained hard in 2025 but still deal with shoulder pain, knee pain, weak grip strength, poor posture, or stalled muscle growth, this video will change how you train in 2026.
In this video, I break down the Top 10 Exercises for 2026 that you probably didn’t do in 2025, but absolutely should if you want to keep building muscle, staying pain-free, and training for decades to come.
These aren’t trendy TikTok exercises. These are foundational movements that improve mobility, joint stability, strength, posture, conditioning, and muscle growth all at once.
Here’s what you’ll learn in this video:
• Why bar hangs are one of the most underrated exercises for shoulder health, posture, core strength, and thoracic extension
• How to properly perform a side plank to strengthen the glute medius, protect your low back, and stabilize your hips
• Why reverse lunges and multi-directional lunges are superior for knee-friendly leg training
• How direct biceps training with controlled cheat reps actually accelerates arm growth
• A shoulder-friendly elevator dumbbell bench press variation that builds chest strength without pain
• How single-arm overhead pressing instantly improves shoulder stability and pressing mechanics
• Why loaded carries may be the most effective “conditioning” exercise you’re not doing
• How to turn pushups into a full-body strength and mobility exercise with the Spider-Man crawl pushup
• A band-based lateral walk to overhead press that builds hips, shoulders, and posture simultaneously
• Why face pulls and pull-ups remain non-negotiable standards for long-term upper body strength
Every exercise shown in this video can be scaled, progressed, and loaded over time. These movements don’t just make you stronger this year, they protect your joints and performance for the next 10–20 years.
If your goals for 2026 include:
• Building muscle without wrecking your joints
• Training pain-free shoulders and knees
• Improving posture and mobility
• Increasing grip strength and work capacity
• Getting stronger in real-world movements
Then this video needs to be part of your training plan.
👉 Want step-by-step programs that apply these principles the right way?
👉 Want complete workouts that build muscle, strength, and athleticism without joint pain?
Visit https://athleanx.com for our complete training programs and supplements.
If this helped you rethink how you train, click Subscribe and turn on notifications so you never miss a video.
The next 365 days can be your strongest yet. Let’s do it right.
