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.

Weighted Decline Crunch

The Sit-Up is a “classic” abdominal exercise (see technique). The exercise contains two important elements: rounding the back and raising the upper body. The rectus abdominis (the basis of the “six-pack”) pulls the sternum toward the pelvis by rounding the back. The rectus femoris brings the thigh t

Weighted Decline Sit-Up (Arms Straight)

The Sit-Up is a 'classic' abdominal exercise (see technique). The exercise contains two important elements: rounding the back and bringing the upper body upward. The rectus abdominis (the basis of the 'six-pack') draws the sternum toward the pelvis by rounding the back. The rectus femoris brings the

Weighted Dips

Introduction: Weighted dips are a powerful exercise for strengthening your upper body. Adding extra weight increases the intensity, leading to greater muscle growth and strength in your arms, shoulders, and chest. Execution: Begin by selecting a suitable weight to attach to a dip belt. Then stand b

Weighted Hanging Leg-Hip Raise

The Hanging Leg-Hip Raise is an exercise focused on the abdominal muscles, although some muscles in the thighs and pelvis also actively contribute. As the name indicates, the legs are raised first. This primarily involves two muscles in the thighs and muscles in the pelvis. The exercise is then inte

Weighted Hyperextension

Back extensions target extending the back and aligning the upper body with the lower body. The latter is also a function of the gluteal muscles and hamstrings, similar to a (stiff-legged) deadlift. The position of the equipment on which you lie allows you to lower yourself deeper than with extension

Weighted Medicine Ball Russian Twist

The weighted medicine ball Russian twist is a dynamic exercise that targets core strength, with particular emphasis on the oblique muscles. This exercise combines strength with flexibility and improves balance and coordination. Execution Sit on the floor with your knees bent and your feet flat o

Weighted Pull-Ups

Pull-ups are a very effective way to train the back muscles using body weight as resistance. For some people, however, body weight is no longer sufficient to provide the appropriate resistance. For example, when you can perform more than 20 repetitions with your body weight while aiming to build mus

Weighted Push-Up

The push-up is a well-known compound exercise for the upper body and core muscles. Because of the plank position, the muscles in the lower back, glutes, and legs (especially the hamstrings) must work to keep the back and legs aligned. These muscles therefore primarily have a stabilizing function, as

Weighted Side Crunch With Voiceover

Introduction: The Weighted Side Crunch is an effective exercise for strengthening your oblique muscles. Using weights increases the intensity, leading to better muscle definition and strength. Execution: Start by choosing a suitable weight for your fitness level. Lie on your side with your legs ext

Weighted Sit-Up

The Sit-Up is a 'classic' abdominal exercise (see technique). The exercise contains two important elements: rounding the back and raising the upper body. The rectus abdominis (the basis of the 'six-pack') pulls the sternum toward the pelvis by rounding the back. The rectus femoris brings the thigh t

Weighted Slow Chest Dip

The Weighted Slow Chest Dip is a powerful exercise that targets the chest muscles, triceps and deltoids. By adding weight and slowing down the movement, you increase the intensity, leading to greater muscle growth and strength. Execution Find a dip station and attach a weight belt with the desir

Weighted Standing Shoulder Press With Plate

Introduction The weighted standing shoulder press with a plate is an effective exercise for strengthening your shoulders and upper body. This variation of the traditional shoulder press emphasizes stability and control while you work with a weight plate. It is an excellent way to add variety to your

Weighted Stationary Lunges

If you're looking for an effective way to train your lower body, weighted stationary lunges are an excellent choice. This exercise combines the benefits of lunges with added resistance, making your legs and glutes work even harder. The unique benefit of this exercise is that it not only improves you

Weighted Step-Ups to High Knee

If you're looking for an exercise that improves both your strength and balance, Weighted Step-Ups to High Knee are an excellent choice. This dynamic movement combines the weight of dumbbells with the challenge of a step-up, followed by a powerful knee drive. It's a fantastic way to train your lower

Weighted Twisting Sit-Up

The Sit-Up is a ‘classic’ exercise for the abdominal muscles (see technique). The exercise contains two important elements: rounding the back and raising the upper body. This ‘twisting variation’ adds a third element: rotating the torso. The rectus abdominis (the basis of the ‘six-pack’) draws the s

Weighted Twisting Sit-Up (Arms Crossed)

Introduction: The Weighted Twisting Sit-Up with crossed arms is a dynamic exercise that targets your core, with extra emphasis on the oblique abdominal muscles. Adding weight increases the intensity and strengthens not only your abdominal muscles but also improves your balance and coordination. Exe

Wheel Roll-Out

Ab wheel roller, or roll-out, exercises engage a large number of different muscles, including the abdominal muscles. To keep the torso in position, the rectus abdominis must work hard to prevent the back from extending. The oblique abdominal muscles on the sides stabilize the core by limiting latera

Wide Push-Ups

Introduction: Wide push-ups are a variation of the classic push-up in which your hands are positioned wider than in a standard push-up. This position places more emphasis on your chest and shoulders, and is an effective way to strengthen these areas. Execution: Begin in a plank position with your h

Wide Push-Ups (Bodyweight)

The Wide Push-Ups (Bodyweight) exercise is a fantastic way to strengthen your upper body without any equipment. By placing your hands wider than shoulder-width apart, you place more emphasis on your chest muscles and less on your triceps, offering a unique advantage over the traditional push-up. Ex

Wide-Arm Knee Push-Up

The Wide-Arm Knee Push-Up is a variation of the traditional push-up that focuses on strengthening your upper body, with extra emphasis on your chest and shoulders. By placing your hands wider than in a standard push-up, you challenge your muscles in a different way, which can lead to improved streng

Wide-Arm Push-Up

The Wide-Arm Push-Up is a variation of the classic push-up that targets a broader range of muscles, providing a more intense workout. This exercise is ideal for building upper-body strength and endurance. Execution Begin in a plank position with your hands placed wider than shoulder-width apart.

Wide-Grip EZ-Bar Cable Curl

If you are looking for an effective way to train your biceps, the Wide-Grip EZ-Bar Cable Curl is an excellent choice. This exercise combines the benefits of a cable machine with the ergonomic grip of an EZ bar, providing unique biceps stimulation that you may not achieve with traditional strength tr

Wide-Grip Lat Pulldown

The wide-grip lat pulldown is an effective exercise for increasing back width and improving upper-body strength. This variation emphasizes the upper and outer portions of the latissimus dorsi muscles, helping you develop a broader upper body. Execution Find a lat pulldown machine and adjust the

Wide-Grip Pull-Up

The Wide-Grip Pull-Up is a powerful exercise that targets the upper body, particularly the back muscles. This variation of the traditional pull-up places more emphasis on back width, helping you develop an impressive V-shape. It is an excellent way to build strength and muscle mass. Execution Be