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.

Biceps Curl Resistance Band

The Biceps Curl with a resistance band is an effective exercise for strengthening and toning your biceps. The unique advantage of using a resistance band is the constant tension it provides throughout the entire movement, resulting in a more intense workout compared with traditional weights. Execut

Biceps Curl to Shoulder Press with Resistance Band

The Biceps Curl to Shoulder Press with a resistance band is an effective exercise that targets both your biceps and shoulders. This combination exercise is ideal for a full-body workout and offers the unique benefits of improved muscle coordination and upper-body strength. Execution Stand with b

Biceps Curl to Shoulder Press with Resistance Band

The Biceps Curl to Shoulder Press with a resistance band is an effective exercise that targets both your biceps and shoulders. This combination exercise is ideal for a full-body workout and offers the unique benefit of training multiple muscle groups simultaneously, while the resistance band provide

Biceps Curl With Band

The biceps curl with a resistance band is an effective exercise for strengthening and defining your biceps. This variation provides unique resistance that differs from dumbbells or barbells, challenging your muscles in a new way. Execution Stand with your feet shoulder-width apart on the middle

Biceps Leg Concentration Curl

The Biceps Leg Concentration Curl is a unique exercise that focuses on isolating the biceps while also improving your balance and core stability. This exercise combines the principles of concentration curls with a leg position that requires extra effort to maintain your balance, resulting in a more

Biceps Push-Up

The Biceps Push-Up is a variation of the classic push-up that focuses more on the biceps. This exercise is ideal if you want to strengthen your upper arms while also working your chest and shoulders. Execution Begin in a standard push-up position with your hands slightly wider than shoulder-widt

Bicycle Ab Exercise

The Bicycle Ab Exercise is an effective exercise for strengthening your core and defining your abdominal muscles. This exercise mimics pedaling a bicycle while lying on your back, providing a dynamic core workout that engages both the upper and lower abdominal muscles. Execution Lie on your ba

Bicycle Air Legs

The Bicycle Air Legs exercise is an effective way to strengthen your core and define your abdominal muscles. This exercise mimics the movement of cycling, but while lying on your back, giving it a unique twist on traditional abdominal exercises. Execution: Lie on your back on a comfortable surfa

Bicycle Crunches

Introduction: The Bicycle Crunch is a dynamic abdominal exercise that targets not only your rectus abdominis and obliques, but also improves your coordination and balance. This exercise simulates pedaling a bicycle while rotating your upper body, providing an intense core workout. Execution: Lie on

Bicycle Crunches

Bicycle crunches are a dynamic abdominal exercise that trains not only your rectus abdominis and obliques, but also improves your coordination and balance. This exercise simulates pedaling a bicycle while simultaneously rotating your upper body, making it an excellent choice for a full-body workout.

Bicycle Crunches

Bicycle crunches are a dynamic abdominal exercise that trains not only your rectus abdominis and obliques, but also improves your coordination and balance. This exercise is unique because it combines a crunch with a cycling motion, giving you an intense workout that engages multiple muscle groups si

Bicycle Crunches

The Bicycle exercise is a dynamic core workout that focuses on strengthening your abdominal muscles and improving your cardiovascular endurance. This exercise simulates pedaling a bicycle while lying down, providing a unique combination of strength and endurance. Execution Lie on your back on a

Bicycle Recline Walk

The Bicycle Recline Walk is a dynamic exercise that focuses on strengthening your core while also engaging your leg and glute muscles. This exercise combines the benefits of cycling movements with those of a reclined position, creating a unique challenge for your muscles without straining your back.

Bicycle Twisting Crunch

The Bicycle Twisting Crunch is a dynamic exercise that focuses on strengthening and defining your abdominal muscles, with a particular focus on the obliques. This exercise combines the benefits of cycling and crunches, making it an effective workout for creating a strong, streamlined torso. Executi

Bird Dog

The so-called Bird Dog focuses on aligning the thigh with the upper body. This is a function of the glutes, hamstrings, and erector spinae. This is somewhat comparable to a stiff legged deadlift. Here, only the leg is brought into alignment with the upper body instead of the other way around. In thi

Bird Dog

The Bird Dog is an effective exercise that focuses on improving your core stability, balance, and coordination. By performing this exercise regularly, you work not only on a strong back but also on better posture and a reduced risk of injury. Execution Start on your hands and knees in a tabletop

Bird Dog

The Bird Dog is an excellent exercise that focuses on core stability and improves balance. It is a versatile movement that helps strengthen multiple muscle groups while also working on coordination. Execution Begin on your hands and knees in a tabletop position, with your knees under your hips a

Bird Dog - Instructions Voiceover

The Bird Dog is an excellent exercise for improving core stability, balance, and coordination. This exercise also helps strengthen the back and abdominal muscles while promoting flexibility in the lower back. Execution: Start on your hands and knees on a mat, with your knees under your hips and

Bird Dog (On Stability Ball)

The so-called Bird Dog is intended to bring the thigh into alignment with the torso. This is a function of the gluteal muscles, hamstrings, and erector spinae. It is somewhat comparable to a stiff-legged deadlift. In this exercise, only the leg is brought into alignment with the torso rather than th

Bird Dog (Version 2)

If you're looking for an effective exercise that improves both your core stability and balance, the Bird Dog is an excellent choice. This exercise is unique because it requires you to use your abdominal muscles, back muscles, glutes, and shoulders simultaneously while also working on your coordinati

Bird Dog Diagonal Extension

Introduction: The Bird Dog Diagonal Extension is an effective exercise to improve core stability and strengthen your back, glutes, and shoulders. This exercise also helps improve your balance and coordination. Execution: Start on your hands and knees with your hands directly under your shoulders

Body Extensions

Looking to add an exercise to your routine that improves both your strength and flexibility? Body Extensions are a fantastic choice. This exercise not only helps build muscle strength but also improves your posture and flexibility, making it an excellent addition to any fitness routine. Execution

Body Rotation

The Body Rotation is a simple but effective exercise that focuses on improving your core stability and flexibility. This exercise not only helps strengthen your abdominal muscles but also improves the mobility of your spine. Execution Begin in a standing position with your feet shoulder-width ap

Body Saw Plank

The Body Saw Plank is a dynamic variation of the traditional plank that focuses on strengthening your core through a forward-and-backward movement. This exercise provides a unique challenge for your stability and endurance. Execution Begin in a standard plank position with your elbows under your