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.

Uneven Push-Up

Introduction: The Uneven Push-Up is a variation of the classic push-up that increases the intensity and focus on your muscles. By placing one hand on an elevated surface, you create an uneven load that challenges your core stability and muscle balance. Execution: Begin in a standard push-up positio

Unilateral Calf Raise

Calf raises target the two main muscles in the calves: the gastrocnemius and the deeper soleus. In this variation, also called single-leg calf raises, you perform the exercise on one leg and hold a dumbbell to increase the resistance. Unilateral calf raises Muscles involved: Calves: Soleus Gastrocn

Unilateral Dumbbell Incline Bench Press

The bench press is one of the most popular exercises in strength training. It is a compound exercise that engages several large muscle groups. The chest muscles and the front of the shoulder muscles are engaged to pull the upper arm forward and inward. The triceps are engaged to extend the arms. Mus

Unilateral Dumbbell Press

Unilateral Hip Extension

During the hip extension, you push your glutes upward to bring your thighs and torso into one line. The glutes and hamstrings (except the outer head of the biceps femoris) are primarily responsible for this action. Other muscles in the abdomen and along the spine mainly provide stabilization. The qu

Unilateral Leg Extension

The leg extension is the only exercise in which the quadriceps muscles can be trained in isolation from muscles such as the hamstrings, glutes, abdominals, and lower back. In this variation, the exercise is performed with one leg at a time, either alternately or consecutively, instead of with both l

Unilateral Romanian Deadlift

The deadlift is also known as the king of all exercises. Looking at the list of muscles involved above, you can infer why. The calf muscles bring the lower legs, which extend forward, back into alignment above the ankles when you stand up and also provide stabilization throughout the entire movemen

Upright Row

The Upright Row is an effective exercise for strengthening the shoulders and upper back. This exercise offers unique benefits for improving your posture and strengthening muscles that are essential for daily activities. Execution Start with your feet shoulder-width apart and hold a weight plate

Upright Row with a Cable Resistance Band

The Upright Row with a Cable Resistance Band is an effective exercise for strengthening your shoulders and upper back. This exercise offers a unique combination of resistance and control, allowing you to build muscle safely. Execution Stand with your feet shoulder-width apart and place the resis

Upward Rotation Extend Arms

The Upward Rotation Extend Arms exercise is a fantastic way to strengthen your shoulders and upper back. This exercise not only helps improve your posture but also increases the stability and mobility of your shoulder joints. Execution Begin in a standing position with your feet shoulder-width a

V Crunches

Looking to add an exercise to your routine that challenges both your upper and lower abdominal muscles? Try V Crunches. This exercise is unique because it combines a crunch with a leg raise, providing an intense workout for your entire core. Execution Begin by lying on your back with your legs e

V Sit-Ups

The V Sit-Up is an intense abdominal exercise that not only strengthens your core but also improves your balance and coordination. This exercise is an excellent choice if you are looking for a challenge and want to train your abdominal muscles dynamically. Execution Start in a seated position on

V-Bar Bicep Curls

If you're looking for an effective way to train your biceps, try V-bar bicep curls. This exercise uses a V-shaped bar, which provides a more natural grip and reduces strain on your wrists while increasing the focus on your biceps. Execution Stand upright with your feet shoulder-width apart.

V-Bar Lat Pulldown

The V-Bar Lat Pulldown is an effective exercise for strengthening your back muscles. The V-grip allows you to target the latissimus dorsi, or broad back muscle, in a unique way. This exercise not only helps build a strong back, but also improves your grip strength and posture. Execution Find a l

V-Bar Press-Down

Introduction: The V-Bar Press-Down is an effective exercise for strengthening your triceps. This exercise uses a V-shaped bar that helps you place intense focus on the triceps, leading to better muscle definition and strength. Execution: Begin by setting up the cable machine with the V-bar attachme

V-Bar Pulldown

The V-Bar Pulldown is an effective exercise for strengthening your back muscles. Using the V-shaped bar allows you to use a unique grip that helps target specific muscle groups in the back. Execution Find a pulldown machine and attach the V-bar to the cable. Sit with your feet flat on the

V-Punch

The V-Punch is a dynamic exercise that strengthens both your upper body and core. This exercise combines the benefits of a traditional punch with an extra focus on your abdominal muscles, making it an excellent choice for anyone looking to work on their overall body strength and stability. Executio

V-Up

The V-Up is a combination of the Sit Up and Lying Leg Raise. It is a relatively difficult variation that should be avoided by beginners and/or people with lower back problems. The rectus abdominis (the basis of a ‘six-pack’) draws the sternum toward the pelvis by rounding the back. The oblique abdo

V-Up

If you are looking for a challenging exercise that strengthens your core and improves your flexibility, the V-Up is for you. This exercise is not only effective for building strong abdominal muscles, but also improves your balance and coordination. Execution Begin by lying on your back with your

Vertical Jumps

If you are looking for an explosive exercise that helps improve your jumping power and speed, Vertical Jumps are exactly what you need. This exercise offers unique benefits for both your lower and upper body by using your own body weight. Execution Begin in a standing position with your feet sho

Vertical Legs Crunches

The Vertical Legs Crunch is an effective abdominal exercise that focuses on strengthening and toning your core. This variation of the traditional crunch adds an extra challenge by keeping your legs vertical, providing a more intense workout for the abdominal muscles. Execution Lie on your back o

ViPR Training

Discover the dynamic world of ViPR Training, an innovative way to train your body with a versatile tool. This method combines functional movements with a weighted tube, helping you develop strength and mobility while improving coordination. Execution Start with the ViPR horizontal on the floor i

Walk Out

Although the exercise is listed here under hamstrings, it is a full-body (bodyweight) exercise. The hamstrings mainly work together with the glutes and lower back during the very last part of the exercise, which is comparable to a straight-leg deadlift. Therefore, it is a relatively small part of th

Walking Barbell Lunge

Introduction: The walking barbell lunge is a dynamic strength exercise that focuses on improving lower-body and core stability. This exercise offers the unique benefit of improved balance, coordination, and bilateral functional strength. Execution: Begin with a barbell on your upper back, just belo