Thanks to TikTok, Instagram, and Reddit, you have a constant stream of bajillions of exercises every single day. But which of these moves can help you build the strength and muscle you want? Somehow, the information superhighway that is social media has only made that question harder. Every fitness discipline backs its own staple exercise, and every day another influencer talks up the merits of some blindfolded burpee backflip.

The antidote to that confusion is these ten exercises, which slice through the noise of social media, junk science, and your gym bestie’s best advice to help you forge muscle and strength. You’ll find some classics on this list and a few new moves, too. Somehow, someway, you need to get these ten moves into your regimen.