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.

Wide-Grip Pull-Up

The wide-grip pull-up is a powerful exercise that targets the upper back and increases the width of your lats (latissimus dorsi). This variation of the classic pull-up uses a wider grip, providing a more intense workout for the upper-back muscles. Execution Begin by grasping a pull-up bar with

Wide-Grip Pull-Up Front View

The wide-grip pull-up is a powerful exercise that targets the upper back, shoulders, and arms. The wide grip trains your lats more intensely, contributing to a broader upper body and improved grip strength. Execution Begin by grasping a pull-up bar with an overhand grip wider than shoulder-width

Windshield Wipers

If you are looking for a challenging exercise that strengthens your core and improves your flexibility, Windshield Wipers are for you. This exercise, which gets its name from its resemblance to the movement of windshield wipers, is an excellent way to target your abdominal muscles, lower back, and o

Windshield Wipers

The Windshield Wipers exercise is a dynamic movement that focuses on strengthening and defining your core while also improving your flexibility and balance. This exercise simulates the movement of a windshield wiper, making it a unique way to challenge your abdominal muscles. Execution Lie on yo

Windshield Wipers

The Windshield Wipers exercise is a dynamic movement that improves core stability and flexibility. This exercise simulates the movement of a windshield wiper, providing a unique challenge for your abdominal muscles and lower back. Execution Lie on your back on a mat, with your arms extended besi

Windshield Wipers

The Windshield Wipers exercise is a dynamic movement that focuses on strengthening your core and improving your flexibility. This exercise simulates the movement of a windshield wiper, providing a unique combination of rotation and stabilization of your midsection. Execution Lie on your back o

Windshield Wipers V2 - Men Example

The Windshield Wipers V2 exercise is an advanced variation that takes your core stability and flexibility to the next level. This exercise offers a unique combination of rotation and stabilization, strengthening not only your abdominal muscles but also your obliques and lower back. Execution Lie

Wrist Curl

If you're looking for an effective way to strengthen your forearms, the Wrist Curl is an excellent choice. This exercise specifically targets the muscles in your forearms, which can lead to improved grip strength and more aesthetically pleasing arms. Execution Find a comfortable bench and hold a

Wrist Extension Barbell

If you are looking for an effective way to strengthen your forearms, the Wrist Extension Barbell exercise is an excellent choice. This exercise specifically targets the extensor muscles in your forearms, which can lead to improved grip strength and a reduced risk of injuries in activities that place

Xco

Xco as a group class

Zercher Squat

The squat is one of the best-known exercises for the legs. It is a compound, or multi-joint, exercise; an exercise that involves multiple joints and muscle groups. This is also evident from the long list of muscles involved, as mentioned above. There can be many differences in how the squat is perfo