Strength Training: Exercises, Technique, and Equipment

Explore strength training exercises for pushing, pulling, squatting, and hinging, with practical guidance on technique, equipment, and progression.

Strength training uses resistance to challenge muscles through movements performed with body weight, dumbbells, barbells, cables, or machines. It includes foundational lifts as well as focused variations for different movement patterns.

What does strength training include?

This category covers pushing, pulling, squatting, and hip-hinge exercises, including bench presses, rows, squats, and deadlifts. Select equipment and variations that match your goals, experience, and available space. Braced positioning, controlled reps, and an appropriate load are central to sound practice; coaching can help when technique is uncertain.

Practical guidance

Start with a manageable resistance to learn the movement, then progress gradually. Adjust benches, cables, and machines before each set, and keep a clear area around free weights. Stop if you experience sharp pain or cannot control the movement, and seek qualified technique feedback.

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This exercise is designed to improve the mobility of your shoulders and upper body. It is an essential routine that not only helps increase your flexibility but also helps prevent injuries, especially if you regularly do weight training or have a sedentary job. Execution Begin in a standing posi

45 Degree Side Bend

If you're looking for an effective way to strengthen your core and obliques, the 45 Degree Side Bend is an excellent choice. This exercise offers a unique combination of flexibility and strength training, targeting the sides of your abdominal muscles. Execution Begin by standing with your feet s

45 Degree Twisting Hyperextension

The 45 Degree Twisting Hyperextension is a dynamic exercise that focuses on strengthening and toning your core, lower back, glutes, and hamstrings. The twisting movement also engages your obliques, making this exercise unique for building a strong and flexible back. Execution Begin by positionin

45-Degree Bicycle Twist Knee to Elbow

The 45-Degree Bicycle Twist Knee to Elbow is a dynamic exercise that focuses on strengthening and toning your core while also improving your balance and coordination. This exercise combines the classic bicycle movement with a twist, making it an excellent choice for anyone looking to take their work

45-Degree Hyperextension with Arms to Chest

The 45-Degree Hyperextension with Arms to Chest is an effective exercise that targets the lower back, hamstrings, and glutes. Bringing your arms to your chest during the exercise increases the intensity and focus on the lower-back muscles, which is unique to this variation. Execution Begin by po

90 Degree Heel Touch

The 90 Degree Heel Touch is an effective abdominal exercise that targets the obliques and improves core stability. This exercise is unique because it not only strengthens the abdominal muscles but also helps improve your balance and coordination. Execution Lie on your back on a mat with your kne

Ab Crunch Machine

The (ab) crunch is one of the best-known exercises for the abdominal muscles. The rectus abdominis (the basis of the “six-pack”) pulls the sternum toward the pelvis by rounding the back. The transverse abdominis (beneath the obliques) pulls the abdominal wall inward and thus acts as a natural weight

Ab Hip Raise with Straight Legs

The Ab Hip Raise with straight legs is an effective exercise for strengthening your core and isolating your lower abdominal muscles. This exercise not only helps build muscle strength but also improves your balance and stability. Execution Lie on your back on a mat, with your arms alongside yo

Ab Scissors

Introduction: The Ab Scissors exercise is an effective way to strengthen your core and improve the flexibility of your hips. This exercise primarily targets the abdominal muscles and helps develop a tight, flat stomach. Execution: Lie on your back with your hands under your glutes for support. Lift

Ab Wipers

The Ab Wipers exercise is an excellent way to strengthen your core and define your abdominal muscles. This exercise not only helps build muscle mass but also improves your balance and stability. Execution Lie on your back on a mat, with your arms extended alongside your body for stability.

Abdominal Air Bike

The Abdominal Air Bike trains the abdominal muscles and the quadriceps muscles. The rectus abdominis (the basis of the 'six-pack') draws the sternum toward the pelvis by rounding the back. The oblique abdominal muscles on the sides stabilize the core by preventing lateral flexion and rotation. The t

Abdominal Air Bike Crunch

Looking for an exercise that challenges both your abdominal muscles and endurance? Try the Abdominal Air Bike Crunch. This dynamic movement combines cardio with strength training for an effective core workout. Execution Lie on your back with your hands behind your head and your elbows flared out

Abdominal Crunch Machine

The Abdominal Crunch Machine is an effective way to strengthen your core. This machine is specifically designed to train the abdominal muscles in a controlled manner, allowing you to achieve maximum impact on your muscles without straining your back. Execution Sit on the machine with your back a

Abdominal Crunches

Abdominal Crunches are a classic and effective way to strengthen your core. This exercise focuses on firming and toning your abdominal muscles, making it ideal for anyone who wants to work on their abdominal definition. Execution Lie on your back with your knees bent and your feet flat on the fl

Abdominal Crunches

Abdominal Crunches are a classic and effective way to strengthen your core. This exercise primarily targets the abdominal muscles and is perfect for building muscle strength and endurance in your midsection. Execution Lie on your back with your knees bent and your feet flat on the floor. Place

Abdominal Crunches With Hold

Do you want to strengthen your core and work toward a tighter abdomen? Then abdominal crunches with a hold are an excellent choice. This variation on the traditional crunch adds an isometric hold at the end of the movement, making your abdominal muscles work harder. This not only strengthens the mus

Abductor Machine

The abductor machine is a piece of equipment focused on an important function of the gluteal muscles. All three gluteal muscles are engaged for abduction of the legs (moving them outward from the midline). In addition to the gluteus maximus, medius, and minimus, the tensor fasciae latae is also enga

Adductor Machine

‘Adductie’ van de benen betekent dat deze van naar buiten gerichte positie naar binnen worden gebracht. Zoals wanneer je een ballon tussen je dijen...

Aerobic Step to High Knee

The Aerobic Step to High Knee is a dynamic exercise that combines cardiovascular fitness with muscle strengthening. This exercise is unique because it not only raises your heart rate but also targets strengthening your lower body and improving your coordination and balance. Execution Begin wit

Air Cycling

Want to find a fun and effective way to train your core and lower body without using heavy equipment? Air Cycling is a fantastic exercise you can do anywhere, and it simulates cycling in the air. This exercise not only helps strengthen your abdominal muscles and legs but also improves your endurance

Air Squat

The squat is one of the best-known exercises for the legs. It is a compound exercise; an exercise that involves multiple joints and muscle groups. This is evident from the long list of muscles involved, as listed above. There can be many differences in the way the squat is performed, such as with or

Air Twisting Crunch

Looking for an exercise that challenges both your abs and your coordination? Try the Air Twisting Crunch. This dynamic movement combines the traditional crunch with a twist, training not only your rectus abdominis but also your obliques. What makes this exercise unique is that it helps you develop a

Alternate Arm and Leg Plank

Looking for an exercise that challenges both your strength and balance? The Alternate Arm and Leg Plank is a dynamic variation of the traditional plank that not only stabilizes your core but also improves your coordination. This exercise is ideal for anyone looking for a challenging addition to thei

Alternate Arm and Leg Plank Rest-Pause

The Alternate Arm and Leg Plank Rest-Pause is a dynamic exercise that promotes stability, strength, and coordination. By simultaneously lifting one arm and the opposite leg while remaining in a plank position, you challenge your core in a unique way that not only strengthens your muscles but also im