{"id":69650,"date":"2023-04-15T10:00:00","date_gmt":"2023-04-15T04:30:00","guid":{"rendered":"https:\/\/www.the-next-tech.com\/?post_type=web-story&#038;p=69650"},"modified":"2023-04-14T18:21:56","modified_gmt":"2023-04-14T12:51:56","slug":"the-best-strength-training-exercises","status":"publish","type":"web-story","link":"https:\/\/www.the-next-tech.com\/web-stories\/the-best-strength-training-exercises\/","title":{"rendered":"The Best Strength Training Exercises"},"content":{"rendered":"<p><html amp=\"\" lang=\"en\"><head><meta charSet=\"utf-8\"\/><meta name=\"viewport\" content=\"width=device-width,minimum-scale=1,initial-scale=1\"\/><script async=\"\" src=\"https:\/\/cdn.ampproject.org\/v0.js\"><\/script><script async=\"\" src=\"https:\/\/cdn.ampproject.org\/v0\/amp-story-1.0.js\" custom-element=\"amp-story\"><\/script><link href=\"https:\/\/fonts.googleapis.com\/css2?display=swap&amp;family=Merriweather%3Awght%40700&amp;family=Roboto%3Awght%40700\" rel=\"stylesheet\"\/>\n<style 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style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0\" class=\"mask\" id=\"el-c1647a30-75c9-4f59-b8ab-03edf0e70286\">\n<div style=\"position:absolute;width:100%;height:100.33245%;left:0%;top:-0.16622%\" data-leaf-element=\"true\"><amp-img layout=\"fill\" src=\"https:\/\/img.freepik.com\/free-photo\/man-training-with-rope_23-2147671930.jpg?w=360&amp;t=st=1681389923~exp=1681390523~hmac=ad78a9b04881955b0a23e6dd8495922ef95bb90ca7f8ca45006098b2a00fc149\" alt=\"man-training-with-rope_23-2147671930.jpg\"><\/amp-img><\/div>\n<\/div>\n<\/div>\n<div style=\"position:absolute;pointer-events:none;left:16.01942%;top:63.59223%;width:68.68932%;height:28.15534%;opacity:1\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0\" class=\"mask\" id=\"el-dd49a3dc-33ec-4af9-830f-8b9814bf18a9\">\n<div class=\"fill\" style=\"background-color:rgba(0,0,0,0.4);will-change:transform\"><\/div>\n<\/div>\n<\/div>\n<div style=\"position:absolute;pointer-events:none;left:20.14563%;top:69.7411%;width:60.67961%;height:15.85761%;opacity:1\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0;border-radius:0.8% 0.8% 0.8% 0.8% \/ 2.0408163265306123% 2.0408163265306123% 2.0408163265306123% 2.0408163265306123%\" id=\"el-68cc3f96-531f-49bb-9a07-8b3a98699754\">\n<h2 class=\"fill text-wrapper\" style=\"white-space:pre-line;overflow-wrap:break-word;word-break:break-word;margin:0.3078000000000003% 0;font-family:&quot;Merriweather&quot;,serif;font-size:0.436893em;line-height:1.2;text-align:center;padding:0;color:#000000\"><span class=\"ez-toc-section\" id=\"A_Comprehensive_Guide_To_Strength_Training\"><\/span><span><span style=\"font-weight: 700; color: #fff599\">A Comprehensive Guide To Strength Training&nbsp;<\/span><\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<p><\/amp-story-grid-layer><\/amp-story-page><amp-story-page id=\"12e8f71e-12ae-436d-b867-8f837de45a9e\" auto-advance-after=\"11s\"><amp-story-animation layout=\"nodisplay\" trigger=\"visibility\"><script type=\"application\/json\">[{\"selector\":\"#anim-8c1eb19b-14e5-4efd-83d9-618ecfa154a7\",\"keyframes\":[{\"transform\":\"scale(1)\",\"offset\":0},{\"transform\":\"scale(1.5)\",\"offset\":0.33},{\"transform\":\"scale(0.95)\",\"offset\":0.66},{\"transform\":\"scale(1)\",\"offset\":1}],\"delay\":0,\"duration\":1450,\"easing\":\"ease-in-out\",\"fill\":\"both\",\"iterations\":1}]<\/script><\/amp-story-animation><amp-story-animation layout=\"nodisplay\" trigger=\"visibility\"><script type=\"application\/json\">[{\"selector\":\"#anim-07a18b98-61be-4e79-a7a4-7fb6518bedbc\",\"keyframes\":{\"transform\":[\"translate3d(-115.2381%, 0px, 0)\",\"translate3d(0px, 0px, 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style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0;--initial-opacity:0;--initial-transform:none\">\n<div id=\"anim-c5c55164-9c31-4442-b8ab-ac4d2f1d2542\" class=\"animation-wrapper\" style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0;--initial-opacity:1;--initial-transform:scale(0.15)\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0\" class=\"mask\" id=\"el-8677e0ec-43cc-467d-85f8-1180adb24642\">\n<div class=\"fill\" style=\"background-color:rgba(0,0,0,0.4);will-change:transform\"><\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<div style=\"position:absolute;pointer-events:none;left:20.14563%;top:59.70874%;width:60.67961%;height:5.82524%;opacity:1\">\n<div id=\"anim-977aacfd-a795-4c92-a9fa-c5ed66726b85\" class=\"animation-wrapper\" style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0;--initial-opacity:1;--initial-transform:translate3d(131.60001%, 0px, 0)\">\n<div id=\"anim-1c9036e7-9f6a-4b6f-9dee-c41d65c04ba4\" class=\"animation-wrapper\" style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0;--initial-opacity:0;--initial-transform:none\">\n<div id=\"anim-eb615045-af44-4eff-9b84-02e309cce7d8\" class=\"animation-wrapper\" style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0;--initial-opacity:1;--initial-transform:scale(0.15)\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0;border-radius:0.8% 0.8% 0.8% 0.8% \/ 5.555555555555555% 5.555555555555555% 5.555555555555555% 5.555555555555555%\" id=\"el-4d464902-6abb-4bfb-89ff-576b5dfe603e\">\n<h2 class=\"fill text-wrapper\" style=\"white-space:pre-line;overflow-wrap:break-word;word-break:break-word;margin:0.3191999999999993% 0;font-family:&quot;Merriweather&quot;,serif;font-size:0.453074em;line-height:1.2;text-align:center;padding:0;color:#000000\"><span class=\"ez-toc-section\" id=\"Squats\"><\/span><span><span style=\"font-weight: 700; color: #fff599\">Squats<\/span><\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<div style=\"position:absolute;pointer-events:none;left:18.93204%;top:67.79935%;width:62.13592%;height:29.93528%;opacity:1\">\n<div id=\"anim-ab923460-1b2c-4eb4-995f-7cfa4d5126bb\" class=\"animation-wrapper\" style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0;--initial-opacity:1;--initial-transform:translate3d(130.46875%, 0px, 0)\">\n<div id=\"anim-d2fd6a40-0908-47a7-8fc1-bb642897a2cb\" class=\"animation-wrapper\" style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0;--initial-opacity:0;--initial-transform:none\">\n<div id=\"anim-2c230a8d-c5ce-4dc1-b2f0-1aff57ef21cb\" class=\"animation-wrapper\" style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0;--initial-opacity:1;--initial-transform:scale(0.15)\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0;border-radius:0.78125% 0.78125% 0.78125% 0.78125% \/ 1.0810810810810811% 1.0810810810810811% 1.0810810810810811% 1.0810810810810811%\" id=\"el-25144f80-9e07-4f72-a232-ec366fc29e28\">\n<h3 class=\"fill text-wrapper\" style=\"white-space:pre-line;overflow-wrap:break-word;word-break:break-word;margin:-0.12084960937499972% 0;font-family:&quot;Roboto&quot;,sans-serif;font-size:0.355987em;line-height:1.2;text-align:center;padding:0;color:#000000\"><span class=\"ez-toc-section\" id=\"Squats_are_one_of_the_most_effective_compound_exercises_that_target_multiple_muscle_groups_including_the_quadriceps_hamstrings_glutes_and_core\"><\/span><span><span style=\"font-weight: 700; color: #fff\">Squats are one of the most effective compound exercises that target multiple muscle groups, including the quadriceps, hamstrings, glutes, and core.<\/span><\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<p><\/amp-story-grid-layer><\/amp-story-page><amp-story-page id=\"7ad210e4-2987-43c0-bbd1-3a9b2fa497cc\" auto-advance-after=\"11s\"><amp-story-animation layout=\"nodisplay\" trigger=\"visibility\"><script type=\"application\/json\">[{\"selector\":\"#anim-57b04e35-e348-4902-925c-e4a4b5cf58a8\",\"keyframes\":{\"opacity\":[0,1]},\"delay\":100,\"duration\":2000,\"easing\":\"cubic-bezier(0.4, 0.4, 0.0, 1)\",\"fill\":\"both\"}]<\/script><\/amp-story-animation><amp-story-animation layout=\"nodisplay\" trigger=\"visibility\"><script type=\"application\/json\">[{\"selector\":\"#anim-635b20b3-35a3-446c-b174-42a272a3b7ac\",\"keyframes\":{\"opacity\":[0,1]},\"delay\":100,\"duration\":2000,\"easing\":\"cubic-bezier(0.4, 0.4, 0.0, 1)\",\"fill\":\"both\"}]<\/script><\/amp-story-animation><amp-story-animation layout=\"nodisplay\" trigger=\"visibility\"><script type=\"application\/json\">[{\"selector\":\"#anim-47093cef-5c64-4430-acfe-78bef88c52da\",\"keyframes\":{\"opacity\":[0,1]},\"delay\":0,\"duration\":1600,\"easing\":\"cubic-bezier(0.2, 0.6, 0.0, 1)\",\"fill\":\"both\"}]<\/script><\/amp-story-animation><amp-story-animation layout=\"nodisplay\" trigger=\"visibility\"><script type=\"application\/json\">[{\"selector\":\"#anim-27260664-227b-4e3b-972f-501644aa0235\",\"keyframes\":{\"transform\":[\"translate3d(-138.03418%, 0px, 0)\",\"translate3d(0px, 0px, 0)\"]},\"delay\":0,\"duration\":1600,\"easing\":\"cubic-bezier(0.2, 0.6, 0.0, 1)\",\"fill\":\"both\"}]<\/script><\/amp-story-animation><amp-story-animation layout=\"nodisplay\" trigger=\"visibility\"><script type=\"application\/json\">[{\"selector\":\"#anim-1ca1a620-f156-4329-971c-fc8c562dddd2\",\"keyframes\":{\"opacity\":[0,1]},\"delay\":0,\"duration\":1500,\"easing\":\"cubic-bezier(0.2, 0.6, 0.0, 1)\",\"fill\":\"both\"}]<\/script><\/amp-story-animation><amp-story-animation layout=\"nodisplay\" trigger=\"visibility\"><script type=\"application\/json\">[{\"selector\":\"#anim-d76dcf48-96cc-4674-8f80-e5e3e8b2d08d\",\"keyframes\":{\"transform\":[\"translate3d(127.54716%, 0px, 0)\",\"translate3d(0px, 0px, 0)\"]},\"delay\":0,\"duration\":1500,\"easing\":\"cubic-bezier(0.2, 0.6, 0.0, 1)\",\"fill\":\"both\"}]<\/script><\/amp-story-animation><amp-story-grid-layer template=\"vertical\" aspect-ratio=\"412:618\" class=\"grid-layer\"><\/p>\n<div class=\"page-fullbleed-area\" style=\"background-color:#000\">\n<div class=\"page-safe-area\">\n<div style=\"position:absolute;pointer-events:none;left:0;top:-9.25926%;width:100%;height:118.51852%;opacity:1\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0\" class=\"mask\" id=\"el-53e19e8e-9295-4ef0-aede-87f5334553e4\">\n<div class=\"fill\" style=\"will-change:transform\"><\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<p><\/amp-story-grid-layer><amp-story-grid-layer template=\"vertical\" aspect-ratio=\"412:618\" class=\"grid-layer\"><\/p>\n<div class=\"page-fullbleed-area\">\n<div class=\"page-safe-area\">\n<div style=\"position:absolute;pointer-events:none;left:-12.13592%;top:-12.13592%;width:124.27184%;height:124.27184%;opacity:1\">\n<div id=\"anim-57b04e35-e348-4902-925c-e4a4b5cf58a8\" class=\"animation-wrapper\" style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0;--initial-opacity:0;--initial-transform:none\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0\" class=\"mask\" id=\"el-dc38f8ac-4353-4036-802d-636bea88e5c2\">\n<div style=\"position:absolute;width:100%;height:100%;left:0%;top:0%\" data-leaf-element=\"true\"><amp-img layout=\"fill\" src=\"https:\/\/img.freepik.com\/free-photo\/young-man-doing-exercises-with-barbell-gym_639032-487.jpg?w=360&amp;t=st=1681390469~exp=1681391069~hmac=5e7cdc476bc2a734866f8a430398a806a8b745ae1c4b05e6e5173b0570d803d3\" alt=\"young-man-doing-exercises-with-barbell-gym_639032-487.jpg\"><\/amp-img><\/div>\n<\/div>\n<\/div>\n<\/div>\n<div style=\"position:absolute;pointer-events:none;left:12.13592%;top:-0.32362%;width:75.72816%;height:35.92233%;opacity:1\">\n<div id=\"anim-635b20b3-35a3-446c-b174-42a272a3b7ac\" class=\"animation-wrapper\" style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0;--initial-opacity:0;--initial-transform:none\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0\" class=\"mask\" id=\"el-cd055eb5-2b5f-4da9-be90-3586a75346a8\">\n<div class=\"fill\" style=\"background-color:rgba(0,0,0,0.4);will-change:transform\"><\/div>\n<\/div>\n<\/div>\n<\/div>\n<div style=\"position:absolute;pointer-events:none;left:21.60194%;top:2.26537%;width:56.79612%;height:5.82524%;opacity:1\">\n<div id=\"anim-47093cef-5c64-4430-acfe-78bef88c52da\" class=\"animation-wrapper\" style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0;--initial-opacity:0;--initial-transform:none\">\n<div id=\"anim-27260664-227b-4e3b-972f-501644aa0235\" class=\"animation-wrapper\" style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0;--initial-opacity:1;--initial-transform:translate3d(-138.03418%, 0px, 0)\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0;border-radius:0.8547008547008548% 0.8547008547008548% 0.8547008547008548% 0.8547008547008548% \/ 5.555555555555555% 5.555555555555555% 5.555555555555555% 5.555555555555555%\" id=\"el-d5a8ab6e-755f-47b6-a014-97b989536ea9\">\n<h2 class=\"fill text-wrapper\" style=\"white-space:pre-line;overflow-wrap:break-word;word-break:break-word;margin:0.3410256410256403% 0;font-family:&quot;Merriweather&quot;,serif;font-size:0.453074em;line-height:1.2;text-align:center;padding:0;color:#000000\"><span class=\"ez-toc-section\" id=\"Deadlifts\"><\/span><span><span style=\"font-weight: 700; color: #ffffb7\">Deadlifts&nbsp;<\/span><\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<div style=\"position:absolute;pointer-events:none;left:17.96117%;top:8.89968%;width:64.32039%;height:24.11003%;opacity:1\">\n<div id=\"anim-1ca1a620-f156-4329-971c-fc8c562dddd2\" class=\"animation-wrapper\" style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0;--initial-opacity:0;--initial-transform:none\">\n<div id=\"anim-d76dcf48-96cc-4674-8f80-e5e3e8b2d08d\" class=\"animation-wrapper\" style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0;--initial-opacity:1;--initial-transform:translate3d(127.54716%, 0px, 0)\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0;border-radius:0.7547169811320755% 0.7547169811320755% 0.7547169811320755% 0.7547169811320755% \/ 1.342281879194631% 1.342281879194631% 1.342281879194631% 1.342281879194631%\" id=\"el-8625d758-4a54-4e77-8897-bd18c237e1cf\">\n<h3 class=\"fill text-wrapper\" style=\"white-space:pre-line;overflow-wrap:break-word;word-break:break-word;margin:-0.11143867924528288% 0;font-family:&quot;Roboto&quot;,sans-serif;font-size:0.339806em;line-height:1.2;text-align:center;padding:0;color:#000000\"><span class=\"ez-toc-section\" id=\"Deadlifts_are_another_compound_exercise_that_targets_the_entire_posterior_chain_including_the_hamstrings_glutes_lower_back_and_traps\"><\/span><span><span style=\"font-weight: 700; color: #fff\">Deadlifts are another compound exercise that targets the entire posterior chain, including the hamstrings, glutes, lower back, and traps.&nbsp;<\/span><\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<p><\/amp-story-grid-layer><\/amp-story-page><amp-story-page id=\"af1a5cf6-8b1a-4753-9d6f-0093c67bb6b6\" auto-advance-after=\"11s\"><amp-story-animation layout=\"nodisplay\" trigger=\"visibility\"><script type=\"application\/json\">[{\"selector\":\"#anim-130f43b5-f899-4c50-ae4f-133fa7601b1b\",\"keyframes\":{\"opacity\":[0,1]},\"delay\":300,\"duration\":2000,\"easing\":\"cubic-bezier(0.4, 0.4, 0.0, 1)\",\"fill\":\"both\"}]<\/script><\/amp-story-animation><amp-story-animation layout=\"nodisplay\" trigger=\"visibility\"><script type=\"application\/json\">[{\"selector\":\"#anim-31b95599-b800-43cc-badc-f14b869f0ed4\",\"keyframes\":{\"opacity\":[0,1]},\"delay\":300,\"duration\":2000,\"easing\":\"cubic-bezier(0.4, 0.4, 0.0, 1)\",\"fill\":\"both\"}]<\/script><\/amp-story-animation><amp-story-animation layout=\"nodisplay\" trigger=\"visibility\"><script type=\"application\/json\">[{\"selector\":\"#anim-f3b7f069-5ae8-4969-a66f-367bc0ca3648\",\"keyframes\":{\"opacity\":[0,1]},\"delay\":400,\"duration\":2000,\"easing\":\"cubic-bezier(0.4, 0.4, 0.0, 1)\",\"fill\":\"both\"}]<\/script><\/amp-story-animation><amp-story-animation layout=\"nodisplay\" trigger=\"visibility\"><script type=\"application\/json\">[{\"selector\":\"#anim-facc04ba-42f0-48e3-aabb-11b0640c87d1\",\"keyframes\":{\"opacity\":[0,1]},\"delay\":400,\"duration\":2000,\"easing\":\"cubic-bezier(0.4, 0.4, 0.0, 1)\",\"fill\":\"both\"}]<\/script><\/amp-story-animation><amp-story-grid-layer template=\"vertical\" aspect-ratio=\"412:618\" class=\"grid-layer\"><\/p>\n<div class=\"page-fullbleed-area\" style=\"background-color:#000\">\n<div class=\"page-safe-area\">\n<div style=\"position:absolute;pointer-events:none;left:0;top:-9.25926%;width:100%;height:118.51852%;opacity:1\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0\" class=\"mask\" id=\"el-8ee1bb9d-c61a-497a-8fea-35ade9482c84\">\n<div class=\"fill\" style=\"will-change:transform\"><\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<p><\/amp-story-grid-layer><amp-story-grid-layer template=\"vertical\" aspect-ratio=\"412:618\" class=\"grid-layer\"><\/p>\n<div class=\"page-fullbleed-area\">\n<div class=\"page-safe-area\">\n<div style=\"position:absolute;pointer-events:none;left:-9.70874%;top:-9.54693%;width:119.66019%;height:119.7411%;opacity:1\">\n<div id=\"anim-130f43b5-f899-4c50-ae4f-133fa7601b1b\" class=\"animation-wrapper\" style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0;--initial-opacity:0;--initial-transform:none\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0\" class=\"mask\" id=\"el-2f867dee-28ae-44a5-a89f-c4e1d7d5dca3\">\n<div style=\"position:absolute;width:100.06762%;height:100%;left:-0.03381%;top:0%\" data-leaf-element=\"true\"><amp-img layout=\"fill\" src=\"https:\/\/img.freepik.com\/free-photo\/personal-trainer-helping-young-woman-lift-barbell-while-working-out-gym-personal-trainer-with-gorgeous-body-without-t-shirt-gym_639032-1577.jpg?w=360&amp;t=st=1681390800~exp=1681391400~hmac=1721132bd5e795ce428e8d41f471ed549899a93bfb22d1bd3b654bf7e949ff91\" alt=\"personal-trainer-helping-young-woman-lift-barbell-while-working-out-gym-personal-trainer-with-gorgeous-body-without-t-shirt-gym_639032-1577.jpg\"><\/amp-img><\/div>\n<\/div>\n<\/div>\n<\/div>\n<div style=\"position:absolute;pointer-events:none;left:11.65049%;top:62.13592%;width:76.45631%;height:37.86408%;opacity:1\">\n<div id=\"anim-31b95599-b800-43cc-badc-f14b869f0ed4\" class=\"animation-wrapper\" style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0;--initial-opacity:0;--initial-transform:none\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0\" class=\"mask\" id=\"el-723a3baa-3008-4446-87c1-c2063cc55b2b\">\n<div class=\"fill\" style=\"background-color:rgba(0,0,0,0.35);will-change:transform\"><\/div>\n<\/div>\n<\/div>\n<\/div>\n<div style=\"position:absolute;pointer-events:none;left:18.4466%;top:64.40129%;width:63.34951%;height:5.66343%;opacity:1\">\n<div id=\"anim-f3b7f069-5ae8-4969-a66f-367bc0ca3648\" class=\"animation-wrapper\" style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0;--initial-opacity:0;--initial-transform:none\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0;border-radius:0.7662835249042145% 0.7662835249042145% 0.7662835249042145% 0.7662835249042145% \/ 5.714285714285714% 5.714285714285714% 5.714285714285714% 5.714285714285714%\" id=\"el-f095b772-27fd-4beb-8f41-b00ba9f9c212\">\n<h2 class=\"fill text-wrapper\" style=\"white-space:pre-line;overflow-wrap:break-word;word-break:break-word;margin:0.3057471264367809% 0;font-family:&quot;Merriweather&quot;,serif;font-size:0.453074em;line-height:1.2;text-align:center;padding:0;color:#000000\"><span class=\"ez-toc-section\" id=\"Bench_Press\"><\/span><span><span style=\"font-weight: 700; color: #fff599\">Bench Press<\/span><\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<\/div>\n<\/div>\n<\/div>\n<div style=\"position:absolute;pointer-events:none;left:16.74757%;top:71.68285%;width:66.50485%;height:24.43366%;opacity:1\">\n<div id=\"anim-facc04ba-42f0-48e3-aabb-11b0640c87d1\" class=\"animation-wrapper\" style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0;--initial-opacity:0;--initial-transform:none\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0;border-radius:0.7299270072992701% 0.7299270072992701% 0.7299270072992701% 0.7299270072992701% \/ 1.3245033112582782% 1.3245033112582782% 1.3245033112582782% 1.3245033112582782%\" id=\"el-b6cc0b02-5a23-48fb-ba86-747c07dd2ca9\">\n<h3 class=\"fill text-wrapper\" style=\"white-space:pre-line;overflow-wrap:break-word;word-break:break-word;margin:-0.10777828467153272% 0;font-family:&quot;Roboto&quot;,sans-serif;font-size:0.339806em;line-height:1.2;text-align:center;padding:0;color:#000000\"><span class=\"ez-toc-section\" id=\"The_bench_press_is_a_popular_exercise_that_targets_the_chest_triceps_and_shoulders_It_can_be_performed_with_barbells_dumbbells_or_using_a_machine\"><\/span><span><span style=\"font-weight: 700; color: #fff\">The bench press is a popular exercise that targets the chest, triceps, and shoulders. It can be performed with barbells, dumbbells, or using a machine.<\/span><\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<p><\/amp-story-grid-layer><\/amp-story-page><amp-story-page id=\"aa349616-0b74-48b6-b492-f13b63346f27\" auto-advance-after=\"11s\"><amp-story-animation layout=\"nodisplay\" trigger=\"visibility\"><script type=\"application\/json\">[{\"selector\":\"#anim-6a8ca4ed-303c-4be7-81fa-fe9fe87452e4\",\"keyframes\":[{\"transform\":\"scale(1)\",\"offset\":0},{\"transform\":\"scale(1.5)\",\"offset\":0.33},{\"transform\":\"scale(0.95)\",\"offset\":0.66},{\"transform\":\"scale(1)\",\"offset\":1}],\"delay\":0,\"duration\":1450,\"easing\":\"ease-in-out\",\"fill\":\"both\",\"iterations\":1}]<\/script><\/amp-story-animation><amp-story-animation layout=\"nodisplay\" trigger=\"visibility\"><script type=\"application\/json\">[{\"selector\":\"#anim-7f391059-d709-40f9-bb9c-0876e572bbe7\",\"keyframes\":{\"opacity\":[0,1]},\"delay\":0,\"duration\":1500,\"easing\":\"cubic-bezier(.3,0,.55,1)\",\"fill\":\"both\"}]<\/script><\/amp-story-animation><amp-story-animation layout=\"nodisplay\" trigger=\"visibility\"><script type=\"application\/json\">[{\"selector\":\"#anim-5e8a5f07-0456-43f8-9070-1317baf117dd\",\"keyframes\":{\"transform\":[\"scale(0.3333333333333333)\",\"scale(1)\"]},\"delay\":0,\"duration\":1500,\"easing\":\"cubic-bezier(.3,0,.55,1)\",\"fill\":\"forwards\"}]<\/script><\/amp-story-animation><amp-story-animation layout=\"nodisplay\" trigger=\"visibility\"><script type=\"application\/json\">[{\"selector\":\"#anim-ddf6a937-8bc7-4df0-b929-1a19078b62b1\",\"keyframes\":{\"transform\":[\"translate3d(-132.39999%, 0px, 0)\",\"translate3d(0px, 0px, 0)\"]},\"delay\":0,\"duration\":1500,\"easing\":\"cubic-bezier(0.4, 0.4, 0.0, 1)\",\"fill\":\"both\"}]<\/script><\/amp-story-animation><amp-story-animation layout=\"nodisplay\" trigger=\"visibility\"><script type=\"application\/json\">[{\"selector\":\"#anim-ffac1ab8-e866-49b0-b32c-11991ec76f56\",\"keyframes\":{\"opacity\":[0,1]},\"delay\":0,\"duration\":1500,\"easing\":\"cubic-bezier(0.4, 0.4, 0.0, 1)\",\"fill\":\"both\"}]<\/script><\/amp-story-animation><amp-story-animation layout=\"nodisplay\" trigger=\"visibility\"><script type=\"application\/json\">[{\"selector\":\"#anim-e8124834-ac9c-4e2a-9eaa-bb121d799e3e\",\"keyframes\":{\"transform\":[\"scale(0.15)\",\"scale(1)\"]},\"delay\":0,\"duration\":1500,\"easing\":\"cubic-bezier(0.4, 0.4, 0.0, 1)\",\"fill\":\"forwards\"}]<\/script><\/amp-story-animation><amp-story-animation layout=\"nodisplay\" trigger=\"visibility\"><script type=\"application\/json\">[{\"selector\":\"#anim-5adf02be-5a23-4b50-a3d5-9476607cd94b\",\"keyframes\":{\"transform\":[\"translate3d(133.19837%, 0px, 0)\",\"translate3d(0px, 0px, 0)\"]},\"delay\":0,\"duration\":1500,\"easing\":\"cubic-bezier(0.4, 0.4, 0.0, 1)\",\"fill\":\"both\"}]<\/script><\/amp-story-animation><amp-story-animation layout=\"nodisplay\" trigger=\"visibility\"><script type=\"application\/json\">[{\"selector\":\"#anim-8bcec82b-4655-4eee-8078-75e4f90ae6a4\",\"keyframes\":{\"opacity\":[0,1]},\"delay\":0,\"duration\":1500,\"easing\":\"cubic-bezier(0.4, 0.4, 0.0, 1)\",\"fill\":\"both\"}]<\/script><\/amp-story-animation><amp-story-animation layout=\"nodisplay\" trigger=\"visibility\"><script type=\"application\/json\">[{\"selector\":\"#anim-f634221f-c99d-4390-825c-46eb299a4983\",\"keyframes\":{\"transform\":[\"scale(0.15)\",\"scale(1)\"]},\"delay\":0,\"duration\":1500,\"easing\":\"cubic-bezier(0.4, 0.4, 0.0, 1)\",\"fill\":\"forwards\"}]<\/script><\/amp-story-animation><amp-story-grid-layer template=\"vertical\" aspect-ratio=\"412:618\" class=\"grid-layer\"><\/p>\n<div class=\"page-fullbleed-area\" style=\"background-color:#000\">\n<div class=\"page-safe-area\">\n<div style=\"position:absolute;pointer-events:none;left:0;top:-9.25926%;width:100%;height:118.51852%;opacity:1\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0\" class=\"mask\" id=\"el-912a2664-27b9-44f2-a5df-741eff616b9f\">\n<div class=\"fill\" style=\"will-change:transform\"><\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<p><\/amp-story-grid-layer><amp-story-grid-layer template=\"vertical\" aspect-ratio=\"412:618\" class=\"grid-layer\"><\/p>\n<div class=\"page-fullbleed-area\">\n<div class=\"page-safe-area\">\n<div style=\"position:absolute;pointer-events:none;left:-10.19417%;top:-10.84142%;width:119.66019%;height:119.7411%;opacity:1\">\n<div id=\"anim-6a8ca4ed-303c-4be7-81fa-fe9fe87452e4\" class=\"animation-wrapper\" style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0;--initial-opacity:1;--initial-transform:scale(1)\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0\" class=\"mask\" id=\"el-63d62c65-1d15-45c9-9e04-42edcbc82162\">\n<div style=\"position:absolute;width:100.06762%;height:100%;left:-0.03381%;top:0%\" data-leaf-element=\"true\"><amp-img layout=\"fill\" src=\"https:\/\/img.freepik.com\/free-photo\/handsome-man-is-engaged-gym_1157-29950.jpg?w=360&amp;t=st=1681391315~exp=1681391915~hmac=ad4f44fc46223d5730e0997ad70cfbf114cca41fb724e9d38c19bae041e21ef1\" alt=\"handsome-man-is-engaged-gym_1157-29950.jpg\"><\/amp-img><\/div>\n<\/div>\n<\/div>\n<\/div>\n<div style=\"position:absolute;pointer-events:none;left:11.65049%;top:61.16505%;width:76.45631%;height:38.83495%;opacity:1\">\n<div id=\"anim-7f391059-d709-40f9-bb9c-0876e572bbe7\" class=\"animation-wrapper\" style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0;--initial-opacity:0;--initial-transform:none\">\n<div id=\"anim-5e8a5f07-0456-43f8-9070-1317baf117dd\" class=\"animation-wrapper\" style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0;--initial-opacity:1;--initial-transform:scale(0.3333333333333333)\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0\" class=\"mask\" id=\"el-5e223d40-cede-4d9f-a5a1-c5de44023913\">\n<div class=\"fill\" style=\"background-color:rgba(0,0,0,0.4);will-change:transform\"><\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<div style=\"position:absolute;pointer-events:none;left:19.66019%;top:63.75405%;width:60.67961%;height:5.82524%;opacity:1\">\n<div id=\"anim-ddf6a937-8bc7-4df0-b929-1a19078b62b1\" class=\"animation-wrapper\" style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0;--initial-opacity:1;--initial-transform:translate3d(-132.39999%, 0px, 0)\">\n<div id=\"anim-ffac1ab8-e866-49b0-b32c-11991ec76f56\" class=\"animation-wrapper\" style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0;--initial-opacity:0;--initial-transform:none\">\n<div id=\"anim-e8124834-ac9c-4e2a-9eaa-bb121d799e3e\" class=\"animation-wrapper\" style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0;--initial-opacity:1;--initial-transform:scale(0.15)\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0;border-radius:0.8% 0.8% 0.8% 0.8% \/ 5.555555555555555% 5.555555555555555% 5.555555555555555% 5.555555555555555%\" id=\"el-22e9ae45-de6a-4be0-b6e0-e2afd7789ce6\">\n<h2 class=\"fill text-wrapper\" style=\"white-space:pre-line;overflow-wrap:break-word;word-break:break-word;margin:0.3191999999999993% 0;font-family:&quot;Merriweather&quot;,serif;font-size:0.453074em;line-height:1.2;text-align:center;padding:0;color:#000000\"><span class=\"ez-toc-section\" id=\"Overhead_Press\"><\/span><span><span style=\"font-weight: 700; color: #fff599\">Overhead Press<\/span><\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<div style=\"position:absolute;pointer-events:none;left:20.14563%;top:72.16828%;width:59.95146%;height:24.11003%;opacity:1\">\n<div id=\"anim-5adf02be-5a23-4b50-a3d5-9476607cd94b\" class=\"animation-wrapper\" style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0;--initial-opacity:1;--initial-transform:translate3d(133.19837%, 0px, 0)\">\n<div id=\"anim-8bcec82b-4655-4eee-8078-75e4f90ae6a4\" class=\"animation-wrapper\" style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0;--initial-opacity:0;--initial-transform:none\">\n<div id=\"anim-f634221f-c99d-4390-825c-46eb299a4983\" class=\"animation-wrapper\" style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0;--initial-opacity:1;--initial-transform:scale(0.15)\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0;border-radius:0.8097165991902834% 0.8097165991902834% 0.8097165991902834% 0.8097165991902834% \/ 1.342281879194631% 1.342281879194631% 1.342281879194631% 1.342281879194631%\" id=\"el-410dece0-04a6-4e2a-97dd-f5779f97063a\">\n<h3 class=\"fill text-wrapper\" style=\"white-space:pre-line;overflow-wrap:break-word;word-break:break-word;margin:-0.11955971659919015% 0;font-family:&quot;Roboto&quot;,sans-serif;font-size:0.339806em;line-height:1.2;text-align:center;padding:0;color:#000000\"><span class=\"ez-toc-section\" id=\"The_overhead_press_targets_the_shoulders_triceps_and_upper_back_It_can_be_performed_with_barbells_dumbbells_or_using_a_machine\"><\/span><span><span style=\"font-weight: 700; color: #fff\">The overhead press targets the shoulders, triceps, and upper back. It can be performed with barbells, dumbbells, or using a machine.<\/span><\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<p><\/amp-story-grid-layer><\/amp-story-page><amp-story-page id=\"babb75ca-7969-4ad9-84ba-a9b66722b8a8\" auto-advance-after=\"11s\"><amp-story-animation layout=\"nodisplay\" trigger=\"visibility\"><script type=\"application\/json\">[{\"selector\":\"#anim-84f42104-5f7a-4515-b76d-568c910b7a38\",\"keyframes\":{\"opacity\":[0,1]},\"delay\":300,\"duration\":2000,\"easing\":\"cubic-bezier(0.4, 0.4, 0.0, 1)\",\"fill\":\"both\"}]<\/script><\/amp-story-animation><amp-story-animation layout=\"nodisplay\" trigger=\"visibility\"><script type=\"application\/json\">[{\"selector\":\"#anim-a4dc371e-f022-4f95-8f94-75af814e8767\",\"keyframes\":{\"opacity\":[0,1]},\"delay\":300,\"duration\":2000,\"easing\":\"cubic-bezier(0.4, 0.4, 0.0, 1)\",\"fill\":\"both\"}]<\/script><\/amp-story-animation><amp-story-animation layout=\"nodisplay\" trigger=\"visibility\"><script type=\"application\/json\">[{\"selector\":\"#anim-d7318395-2043-4b28-a5d8-00071459f27d\",\"keyframes\":{\"opacity\":[0,1]},\"delay\":400,\"duration\":2000,\"easing\":\"cubic-bezier(0.4, 0.4, 0.0, 1)\",\"fill\":\"both\"}]<\/script><\/amp-story-animation><amp-story-animation layout=\"nodisplay\" trigger=\"visibility\"><script type=\"application\/json\">[{\"selector\":\"#anim-e5669adc-f107-4529-9c9a-16a7ef700015\",\"keyframes\":{\"opacity\":[0,1]},\"delay\":400,\"duration\":2000,\"easing\":\"cubic-bezier(0.4, 0.4, 0.0, 1)\",\"fill\":\"both\"}]<\/script><\/amp-story-animation><amp-story-grid-layer template=\"vertical\" aspect-ratio=\"412:618\" class=\"grid-layer\"><\/p>\n<div class=\"page-fullbleed-area\" style=\"background-color:#fff\">\n<div class=\"page-safe-area\">\n<div style=\"position:absolute;pointer-events:none;left:0;top:-9.25926%;width:100%;height:118.51852%;opacity:1\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0\" class=\"mask\" id=\"el-f9c32fa2-5e8a-4c56-9ee7-41e3d5a4e427\">\n<div class=\"fill\" style=\"will-change:transform\"><\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<p><\/amp-story-grid-layer><amp-story-grid-layer template=\"vertical\" aspect-ratio=\"412:618\" class=\"grid-layer\"><\/p>\n<div class=\"page-fullbleed-area\">\n<div class=\"page-safe-area\">\n<div style=\"position:absolute;pointer-events:none;left:-11.8932%;top:-9.2233%;width:124.27184%;height:121.19741%;opacity:1\">\n<div id=\"anim-84f42104-5f7a-4515-b76d-568c910b7a38\" class=\"animation-wrapper\" style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0;--initial-opacity:0;--initial-transform:none\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0\" class=\"mask\" id=\"el-a405e898-55e4-4fb2-80bb-feb035b4991e\">\n<div style=\"position:absolute;width:100.69611%;height:100%;left:-0.34805%;top:0%\" data-leaf-element=\"true\"><amp-img layout=\"fill\" src=\"https:\/\/img.freepik.com\/free-photo\/gym-handsome-man-during-workout_144627-6229.jpg?w=360&amp;t=st=1681391645~exp=1681392245~hmac=b5acea40dcce2ef027cab923cfae32bdb32548d564c6b833543718a93dd03765\" alt=\"gym-handsome-man-during-workout_144627-6229.jpg\"><\/amp-img><\/div>\n<\/div>\n<\/div>\n<\/div>\n<div style=\"position:absolute;pointer-events:none;left:11.65049%;top:51.45631%;width:76.45631%;height:47.08738%;opacity:1\">\n<div id=\"anim-a4dc371e-f022-4f95-8f94-75af814e8767\" class=\"animation-wrapper\" style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0;--initial-opacity:0;--initial-transform:none\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0\" class=\"mask\" id=\"el-502bcdb7-cbc8-4ec1-b189-799a16dac6a9\">\n<div class=\"fill\" style=\"background-color:rgba(0,0,0,0.4);will-change:transform\"><\/div>\n<\/div>\n<\/div>\n<\/div>\n<div style=\"position:absolute;pointer-events:none;left:19.66019%;top:54.53074%;width:60.67961%;height:11.32686%;opacity:1\">\n<div id=\"anim-d7318395-2043-4b28-a5d8-00071459f27d\" class=\"animation-wrapper\" style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0;--initial-opacity:0;--initial-transform:none\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0;border-radius:0.8% 0.8% 0.8% 0.8% \/ 2.857142857142857% 2.857142857142857% 2.857142857142857% 2.857142857142857%\" id=\"el-d4b519d2-de5a-482e-a6e4-751732ad18ea\">\n<h2 class=\"fill text-wrapper\" style=\"white-space:pre-line;overflow-wrap:break-word;word-break:break-word;margin:0.3191999999999993% 0;font-family:&quot;Merriweather&quot;,serif;font-size:0.453074em;line-height:1.2;text-align:center;padding:0;color:#000000\"><span class=\"ez-toc-section\" id=\"Pull-UpsChin-Ups\"><\/span><span><span style=\"font-weight: 700; color: #fff599\">Pull-Ups\/Chin-Ups<\/span><\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<\/div>\n<\/div>\n<\/div>\n<div style=\"position:absolute;pointer-events:none;left:17.96117%;top:67.63754%;width:64.32039%;height:28.64078%;opacity:1\">\n<div id=\"anim-e5669adc-f107-4529-9c9a-16a7ef700015\" class=\"animation-wrapper\" style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0;--initial-opacity:0;--initial-transform:none\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0;border-radius:0.7547169811320755% 0.7547169811320755% 0.7547169811320755% 0.7547169811320755% \/ 1.1299435028248588% 1.1299435028248588% 1.1299435028248588% 1.1299435028248588%\" id=\"el-fdb4a4d1-d038-4073-89c3-d3e2a827f8d8\">\n<h3 class=\"fill text-wrapper\" style=\"white-space:pre-line;overflow-wrap:break-word;word-break:break-word;margin:-0.11143867924528288% 0;font-family:&quot;Roboto&quot;,sans-serif;font-size:0.339806em;line-height:1.2;text-align:center;padding:0;color:#000000\"><span class=\"ez-toc-section\" id=\"Pull-ups_and_chin-ups_are_bodyweight_exercises_that_target_the_back_biceps_and_shoulders_They_can_be_performed_using_a_pull-up_bar_or_assisted_with_resistance_bands\"><\/span><span><span style=\"font-weight: 700; color: #fff\">Pull-ups and chin-ups are bodyweight exercises that target the back, biceps, and shoulders. They can be performed using a pull-up bar or assisted with resistance bands.<\/span><\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<p><\/amp-story-grid-layer><\/amp-story-page><amp-story-page id=\"12f996c0-57a4-46d7-8c73-fd5a7cb4ee36\" auto-advance-after=\"11s\"><amp-story-animation layout=\"nodisplay\" trigger=\"visibility\"><script type=\"application\/json\">[{\"selector\":\"#anim-d0e1dddc-463e-4a7a-9f5b-d23747d4f82c\",\"keyframes\":{\"opacity\":[0,1]},\"delay\":200,\"duration\":1500,\"easing\":\"cubic-bezier(0.2, 0.6, 0.0, 1)\",\"fill\":\"both\"}]<\/script><\/amp-story-animation><amp-story-animation layout=\"nodisplay\" trigger=\"visibility\"><script type=\"application\/json\">[{\"selector\":\"#anim-4861a661-d8bc-4bcd-bffb-5e94356deda8\",\"keyframes\":{\"transform\":[\"translate3d(-92.81314%, 0px, 0)\",\"translate3d(0px, 0px, 0)\"]},\"delay\":200,\"duration\":1500,\"easing\":\"cubic-bezier(0.2, 0.6, 0.0, 1)\",\"fill\":\"both\"}]<\/script><\/amp-story-animation><amp-story-animation layout=\"nodisplay\" trigger=\"visibility\"><script type=\"application\/json\">[{\"selector\":\"#anim-89a97325-fba0-4593-b554-d9dde6e53194\",\"keyframes\":{\"opacity\":[0,1]},\"delay\":200,\"duration\":1500,\"easing\":\"cubic-bezier(0.2, 0.6, 0.0, 1)\",\"fill\":\"both\"}]<\/script><\/amp-story-animation><amp-story-animation layout=\"nodisplay\" trigger=\"visibility\"><script type=\"application\/json\">[{\"selector\":\"#anim-b757b8c2-8fb1-4153-949b-891a0aa87954\",\"keyframes\":{\"transform\":[\"translate3d(115.55555%, 0px, 0)\",\"translate3d(0px, 0px, 0)\"]},\"delay\":200,\"duration\":1500,\"easing\":\"cubic-bezier(0.2, 0.6, 0.0, 1)\",\"fill\":\"both\"}]<\/script><\/amp-story-animation><amp-story-animation layout=\"nodisplay\" trigger=\"visibility\"><script type=\"application\/json\">[{\"selector\":\"#anim-4a35b804-be25-41dd-b2b2-0ad755517c27\",\"keyframes\":{\"opacity\":[0,1]},\"delay\":300,\"duration\":2000,\"easing\":\"cubic-bezier(0.4, 0.4, 0.0, 1)\",\"fill\":\"both\"}]<\/script><\/amp-story-animation><amp-story-animation layout=\"nodisplay\" trigger=\"visibility\"><script type=\"application\/json\">[{\"selector\":\"#anim-a54762c0-63b4-4bd8-99f5-595155646e78\",\"keyframes\":{\"opacity\":[0,1]},\"delay\":300,\"duration\":2000,\"easing\":\"cubic-bezier(0.4, 0.4, 0.0, 1)\",\"fill\":\"both\"}]<\/script><\/amp-story-animation><amp-story-grid-layer template=\"vertical\" aspect-ratio=\"412:618\" class=\"grid-layer\"><\/p>\n<div class=\"page-fullbleed-area\" style=\"background-color:#000\">\n<div class=\"page-safe-area\">\n<div style=\"position:absolute;pointer-events:none;left:0;top:-9.25926%;width:100%;height:118.51852%;opacity:1\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0\" class=\"mask\" id=\"el-be68cc54-0c74-412f-baee-f93db874d43c\">\n<div class=\"fill\" style=\"will-change:transform\"><\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<p><\/amp-story-grid-layer><amp-story-grid-layer template=\"vertical\" aspect-ratio=\"412:618\" class=\"grid-layer\"><\/p>\n<div class=\"page-fullbleed-area\">\n<div class=\"page-safe-area\">\n<div style=\"position:absolute;pointer-events:none;left:-8.49515%;top:-9.2233%;width:118.20388%;height:118.12298%;opacity:1\">\n<div id=\"anim-d0e1dddc-463e-4a7a-9f5b-d23747d4f82c\" class=\"animation-wrapper\" style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0;--initial-opacity:0;--initial-transform:none\">\n<div id=\"anim-4861a661-d8bc-4bcd-bffb-5e94356deda8\" class=\"animation-wrapper\" style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0;--initial-opacity:1;--initial-transform:translate3d(-92.81314%, 0px, 0)\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0\" class=\"mask\" id=\"el-d62843ce-d433-47a7-a265-28350d115942\">\n<div style=\"position:absolute;width:100.11696%;height:100%;left:-0.05848%;top:0%\" data-leaf-element=\"true\"><amp-img layout=\"fill\" src=\"https:\/\/img.freepik.com\/free-photo\/sportswoman-stretching-preparing-run_1139-128.jpg?w=360&amp;t=st=1681392007~exp=1681392607~hmac=7c444674f372f0d1b363365a246df6eeae7d42ba8072622d1494ae1942f45271\" alt=\"sportswoman-stretching-preparing-run_1139-128.jpg\"><\/amp-img><\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<div style=\"position:absolute;pointer-events:none;left:11.65049%;top:61.8123%;width:76.45631%;height:38.1877%;opacity:1\">\n<div id=\"anim-89a97325-fba0-4593-b554-d9dde6e53194\" class=\"animation-wrapper\" style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0;--initial-opacity:0;--initial-transform:none\">\n<div id=\"anim-b757b8c2-8fb1-4153-949b-891a0aa87954\" class=\"animation-wrapper\" style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0;--initial-opacity:1;--initial-transform:translate3d(115.55555%, 0px, 0)\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0\" class=\"mask\" id=\"el-79f27ba8-f93b-45f4-bb89-22c27efd649e\">\n<div class=\"fill\" style=\"background-color:rgba(0,0,0,0.5);will-change:transform\"><\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<div style=\"position:absolute;pointer-events:none;left:18.93204%;top:63.1068%;width:62.13592%;height:5.82524%;opacity:1\">\n<div id=\"anim-4a35b804-be25-41dd-b2b2-0ad755517c27\" class=\"animation-wrapper\" style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0;--initial-opacity:0;--initial-transform:none\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0;border-radius:0.78125% 0.78125% 0.78125% 0.78125% \/ 5.555555555555555% 5.555555555555555% 5.555555555555555% 5.555555555555555%\" id=\"el-7e1f3636-239d-4821-974c-0a23015720f2\">\n<h2 class=\"fill text-wrapper\" style=\"white-space:pre-line;overflow-wrap:break-word;word-break:break-word;margin:0.3117187499999993% 0;font-family:&quot;Merriweather&quot;,serif;font-size:0.453074em;line-height:1.2;text-align:center;padding:0;color:#000000\"><span class=\"ez-toc-section\" id=\"Lunges\"><\/span><span><span style=\"font-weight: 700; color: #fff599\">Lunges<\/span><\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<\/div>\n<\/div>\n<\/div>\n<div style=\"position:absolute;pointer-events:none;left:17.23301%;top:70.22654%;width:66.74757%;height:28.47896%;opacity:1\">\n<div id=\"anim-a54762c0-63b4-4bd8-99f5-595155646e78\" class=\"animation-wrapper\" style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0;--initial-opacity:0;--initial-transform:none\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0;border-radius:0.7272727272727273% 0.7272727272727273% 0.7272727272727273% 0.7272727272727273% \/ 1.1363636363636365% 1.1363636363636365% 1.1363636363636365% 1.1363636363636365%\" id=\"el-77a74db5-b00a-4403-b69a-efdac03fe882\">\n<h3 class=\"fill text-wrapper\" style=\"white-space:pre-line;overflow-wrap:break-word;word-break:break-word;margin:-0.10738636363636352% 0;font-family:&quot;Roboto&quot;,sans-serif;font-size:0.339806em;line-height:1.2;text-align:center;padding:0;color:#000000\"><span class=\"ez-toc-section\" id=\"Lunges_are_great_for_targeting_the_lower_body_including_the_quadriceps_hamstrings_glutes_and_calves_They_can_be_performed_with_bodyweight_dumbbells_or_barbells\"><\/span><span><span style=\"font-weight: 700; color: #fff\">Lunges are great for targeting the lower body, including the quadriceps, hamstrings, glutes, and calves. They can be performed with bodyweight, dumbbells, or barbells.<\/span><\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<p><\/amp-story-grid-layer><\/amp-story-page><amp-story-page id=\"0b07f056-47db-48bd-ba1c-6494e6f68096\" auto-advance-after=\"11s\"><amp-story-animation layout=\"nodisplay\" trigger=\"visibility\"><script type=\"application\/json\">[{\"selector\":\"#anim-98bba3be-011f-4d72-91de-1793521b0c96\",\"keyframes\":{\"transform\":[\"translate3d(-95.9432%, 0px, 0)\",\"translate3d(0px, 0px, 0)\"]},\"delay\":0,\"duration\":1500,\"easing\":\"cubic-bezier(0.4, 0.4, 0.0, 1)\",\"fill\":\"both\"}]<\/script><\/amp-story-animation><amp-story-animation layout=\"nodisplay\" trigger=\"visibility\"><script type=\"application\/json\">[{\"selector\":\"#anim-8e7ed03b-3df5-44e8-b74f-470cd73d3e10\",\"keyframes\":{\"opacity\":[0,1]},\"delay\":0,\"duration\":1500,\"easing\":\"cubic-bezier(0.4, 0.4, 0.0, 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style=\"position:absolute;pointer-events:none;left:-4.85437%;top:-10.5178%;width:119.66019%;height:119.7411%;opacity:1\">\n<div id=\"anim-98bba3be-011f-4d72-91de-1793521b0c96\" class=\"animation-wrapper\" style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0;--initial-opacity:1;--initial-transform:translate3d(-95.9432%, 0px, 0)\">\n<div id=\"anim-8e7ed03b-3df5-44e8-b74f-470cd73d3e10\" class=\"animation-wrapper\" style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0;--initial-opacity:0;--initial-transform:none\">\n<div id=\"anim-46b1f976-378d-4074-a554-619b0270de6f\" class=\"animation-wrapper\" style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0;--initial-opacity:1;--initial-transform:scale(0.15)\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0\" class=\"mask\" id=\"el-bf0672ca-270f-492d-8395-9bcdf04208fc\">\n<div style=\"position:absolute;width:100.06762%;height:100%;left:-0.03381%;top:0%\" data-leaf-element=\"true\"><amp-img layout=\"fill\" src=\"https:\/\/img.freepik.com\/free-photo\/full-shot-sporty-woman-exercising-inside_23-2149326163.jpg?w=360&amp;t=st=1681392255~exp=1681392855~hmac=df65b6037c28a6e7507f7875569bb35de1de07855a0208a10481a80c1d85a976\" alt=\"full-shot-sporty-woman-exercising-inside_23-2149326163.jpg\"><\/amp-img><\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<div style=\"position:absolute;pointer-events:none;left:11.65049%;top:62.62136%;width:76.45631%;height:37.37864%;opacity:1\">\n<div id=\"anim-47cbf4a0-ae81-422e-b4ef-b441d38fc9c2\" class=\"animation-wrapper\" style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0;--initial-opacity:0;--initial-transform:none\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0\" class=\"mask\" id=\"el-c5ac5a9a-2f4c-4834-be19-085cf56491bd\">\n<div class=\"fill\" style=\"background-color:rgba(0,0,0,0.4);will-change:transform\"><\/div>\n<\/div>\n<\/div>\n<\/div>\n<div style=\"position:absolute;pointer-events:none;left:20.87379%;top:63.91586%;width:58.25243%;height:5.82524%;opacity:1\">\n<div id=\"anim-0e0a2373-8a14-4c52-9289-31340f9a1779\" class=\"animation-wrapper\" style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0;--initial-opacity:0;--initial-transform:none\">\n<div id=\"anim-018e6ccf-58be-4f07-a191-1d2624f545e4\" class=\"animation-wrapper\" style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0;--initial-opacity:1;--initial-transform:translate3d(0px, 778.39540%, 0)\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0;border-radius:0.8333333333333334% 0.8333333333333334% 0.8333333333333334% 0.8333333333333334% \/ 5.555555555555555% 5.555555555555555% 5.555555555555555% 5.555555555555555%\" id=\"el-7ba72d95-bb84-447d-8d14-98b623cee2ff\">\n<h2 class=\"fill text-wrapper\" style=\"white-space:pre-line;overflow-wrap:break-word;word-break:break-word;margin:0.3324999999999993% 0;font-family:&quot;Merriweather&quot;,serif;font-size:0.453074em;line-height:1.2;text-align:center;padding:0;color:#000000\"><span class=\"ez-toc-section\" id=\"Push-Ups\"><\/span><span><span style=\"font-weight: 700; color: #fff599\">Push-Ups<\/span><\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<div style=\"position:absolute;pointer-events:none;left:16.50485%;top:70.38835%;width:66.01942%;height:28.64078%;opacity:1\">\n<div id=\"anim-8751fe11-eee6-4747-b825-294d24dcaf95\" class=\"animation-wrapper\" style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0;--initial-opacity:0;--initial-transform:none\">\n<div id=\"anim-66207f7d-abde-4e83-b636-7dec2b3f8e59\" class=\"animation-wrapper\" style=\"width:100%;height:100%;display:block;position:absolute;top:0;left:0;--initial-opacity:1;--initial-transform:translate3d(0px, 135.71875%, 0)\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0;border-radius:0.7352941176470588% 0.7352941176470588% 0.7352941176470588% 0.7352941176470588% \/ 1.1299435028248588% 1.1299435028248588% 1.1299435028248588% 1.1299435028248588%\" id=\"el-9d775020-8f17-4307-8b67-daef4ad46526\">\n<h3 class=\"fill text-wrapper\" style=\"white-space:pre-line;overflow-wrap:break-word;word-break:break-word;margin:-0.1085707720588234% 0;font-family:&quot;Roboto&quot;,sans-serif;font-size:0.339806em;line-height:1.2;text-align:center;padding:0;color:#000000\"><span class=\"ez-toc-section\" id=\"Push-ups_are_a_versatile_bodyweight_exercise_that_targets_the_chest_triceps_and_shoulders_They_can_be_modified_to_suit_different_fitness_levels_and_can_be_performed_anywhere\"><\/span><span><span style=\"font-weight: 700; color: #fff\">Push-ups are a versatile bodyweight exercise that targets the chest, triceps, and shoulders. They can be modified to suit different fitness levels and can be performed anywhere.<\/span><\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<p><\/amp-story-grid-layer><\/amp-story-page><\/amp-story><\/body><\/html><\/p>\n","protected":false},"excerpt":{"rendered":"<p>It&#8217;s important to note that proper form and technique are crucial in strength training exercises to prevent injuries and maximize results.<\/p>\n","protected":false},"author":152,"featured_media":69708,"template":"","meta":{"web_stories_publisher_logo":59216,"web_stories_poster":[],"web_stories_products":[],"footnotes":""},"web_story_category":[],"web_story_tag":[23069,23068,23130,23136,23070,23065,23066,23082,23084,23074,23134,23135,23131,23063,23128,23064,23071,23058,23073,23056,23078,23072,22920,23132,23133,22452,23059,23061,23091,23067,23057,23129],"class_list":["post-69650","web-story","type-web-story","status-publish","has-post-thumbnail","hentry"],"story_data":{"version":46,"pages":[{"elements":[{"opacity":100,"flip":{"vertical":false,"horizontal":false},"rotationAngle":0,"lockAspectRatio":true,"x":1,"y":1,"width":1,"height":1,"mask":{"type":"rectangle"},"isBackground":true,"isDefaultBackground":true,"type":"shape","id":"beb8fc39-eab8-4ce0-8bd6-3c5602cef76c"},{"opacity":100,"flip":{"vertical":false,"horizontal":false},"rotationAngle":0,"lockAspectRatio":false,"scale":100,"focalX":50,"focalY":50,"resource":{"type":"image","mimeType":"image\/jpeg","width":360,"height":540,"sizes":[],"isPlaceholder":false,"isExternal":true,"needsProxy":true,"src":"https:\/\/img.freepik.com\/free-photo\/man-training-with-rope_23-2147671930.jpg?w=360&t=st=1681389923~exp=1681390523~hmac=ad78a9b04881955b0a23e6dd8495922ef95bb90ca7f8ca45006098b2a00fc149","id":"b59ac4d9-f61c-42be-a29e-1d9d1c8afc3a","alt":"man-training-with-rope_23-2147671930.jpg","baseColor":"#131819"},"type":"image","x":-45,"y":-67,"width":503,"height":752,"mask":{"type":"rectangle","showInLibrary":true,"name":"Rectangle","path":"M 0,0 1,0 1,1 0,1 0,0 Z","ratio":1,"supportsBorder":true},"id":"c1647a30-75c9-4f59-b8ab-03edf0e70286"},{"opacity":100,"flip":{"vertical":false,"horizontal":false},"rotationAngle":0,"lockAspectRatio":false,"backgroundColor":{"color":{"r":0,"g":0,"b":0,"a":0.4}},"type":"shape","x":66,"y":393,"width":283,"height":174,"mask":{"type":"rectangle"},"id":"dd49a3dc-33ec-4af9-830f-8b9814bf18a9"},{"opacity":100,"flip":{"vertical":false,"horizontal":false},"rotationAngle":0,"lockAspectRatio":true,"backgroundTextMode":"NONE","font":{"family":"Merriweather","fallbacks":["serif"],"weights":[300,400,700,900],"styles":["italic","regular"],"variants":[[0,300],[1,300],[0,400],[1,400],[0,700],[1,700],[0,900],[1,900]],"service":"fonts.google.com","metrics":{"upm":1000,"asc":984,"des":-273,"tAsc":984,"tDes":-273,"tLGap":0,"wAsc":1065,"wDes":273,"xH":555,"capH":743,"yMin":-272,"yMax":1055,"hAsc":984,"hDes":-273,"lGap":0}},"fontSize":27,"backgroundColor":{"color":{"r":196,"g":196,"b":196}},"lineHeight":1.2,"textAlign":"center","padding":{"locked":true,"hasHiddenPadding":false,"horizontal":0,"vertical":0},"type":"text","content":"<span style=\"font-weight: 700; color: #fff599\">A Comprehensive Guide To Strength Training&nbsp;<\/span>","borderRadius":{"locked":true,"topLeft":2,"topRight":2,"bottomRight":2,"bottomLeft":2},"x":83,"y":431,"width":250,"height":98,"id":"68cc3f96-531f-49bb-9a07-8b3a98699754"}],"backgroundColor":{"color":{"r":255,"g":255,"b":255}},"type":"page","id":"58d53a87-dd9c-4c17-a695-aaa3f7ef6627"},{"elements":[{"opacity":100,"flip":{"vertical":false,"horizontal":false},"rotationAngle":0,"lockAspectRatio":true,"x":1,"y":1,"width":1,"height":1,"mask":{"type":"rectangle"},"isBackground":true,"isDefaultBackground":true,"type":"shape","id":"20cacbb6-9d66-4713-ab6f-03764e387ca5"},{"opacity":100,"flip":{"vertical":false,"horizontal":false},"rotationAngle":0,"lockAspectRatio":false,"scale":100,"focalX":50,"focalY":50,"resource":{"type":"image","mimeType":"image\/jpeg","width":360,"height":540,"sizes":[],"isPlaceholder":false,"isExternal":true,"needsProxy":true,"src":"https:\/\/img.freepik.com\/free-photo\/muscular-athletic-woman-doing-squats-workout-gym-strong-female-squatting-fitness-mat-with-weight-medicine-ball-health-club-sport-people-lifestyle-concept_639032-905.jpg?w=360&t=st=1681390200~exp=1681390800~hmac=22dc3ced58a602a679c9207833aac98b434d9a35f374427edff25d3289091c36","id":"7ae0e659-97f9-4734-9bb3-04c102e21c73","alt":"muscular-athletic-woman-doing-squats-workout-gym-strong-female-squatting-fitness-mat-with-weight-medicine-ball-health-club-sport-people-lifestyle-concept_639032-905.jpg","baseColor":"#d4cac5"},"type":"image","x":-40,"y":-57,"width":493,"height":740,"mask":{"type":"rectangle","showInLibrary":true,"name":"Rectangle","path":"M 0,0 1,0 1,1 0,1 0,0 Z","ratio":1,"supportsBorder":true},"id":"9931e35d-3629-4061-80b6-7999cc62ef7d"},{"opacity":100,"flip":{"vertical":false,"horizontal":false},"rotationAngle":0,"lockAspectRatio":false,"backgroundColor":{"color":{"r":0,"g":0,"b":0,"a":0.4}},"type":"shape","x":48,"y":337,"width":315,"height":284,"mask":{"type":"rectangle"},"id":"8677e0ec-43cc-467d-85f8-1180adb24642"},{"opacity":100,"flip":{"vertical":false,"horizontal":false},"rotationAngle":0,"lockAspectRatio":true,"backgroundTextMode":"NONE","font":{"family":"Merriweather","fallbacks":["serif"],"weights":[300,400,700,900],"styles":["italic","regular"],"variants":[[0,300],[1,300],[0,400],[1,400],[0,700],[1,700],[0,900],[1,900]],"service":"fonts.google.com","metrics":{"upm":1000,"asc":984,"des":-273,"tAsc":984,"tDes":-273,"tLGap":0,"wAsc":1065,"wDes":273,"xH":555,"capH":743,"yMin":-272,"yMax":1055,"hAsc":984,"hDes":-273,"lGap":0}},"fontSize":28,"backgroundColor":{"color":{"r":196,"g":196,"b":196}},"lineHeight":1.2,"textAlign":"center","padding":{"locked":true,"hasHiddenPadding":false,"horizontal":0,"vertical":0},"type":"text","content":"<span style=\"font-weight: 700; 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