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.

Bodyweight Overhead Squat

The Bodyweight Overhead Squat is a challenging exercise that tests not only your strength but also your flexibility, coordination, and balance. By performing this exercise, you work a wide range of muscle groups and improve your overall posture. Execution Begin with your feet shoulder-width apar

Bodyweight Overhead Triceps Extension

Want to train your triceps effectively without using weights or machines? The Bodyweight Overhead Triceps Extension is an excellent choice. This exercise uses your own body weight to isolate and strengthen the triceps, offering a unique way to build muscle definition and strength. Execution Fi

Bodyweight Pulse Forward Lunge

The Bodyweight Pulse Forward Lunge is a dynamic exercise that targets strengthening and toning your lower body while also improving your balance and coordination. This variation of the traditional lunge adds a pulsing movement at the bottom position, increasing the intensity and challenge. Executio

Bodyweight Pulse Squat

The Bodyweight Pulse Squat is a dynamic variation of the traditional squat that focuses on strengthening your lower body, with additional emphasis on the quadriceps and glutes. By adding small pulsing movements at the bottom of the squat, you increase the time under tension for your muscles, which l

Bodyweight Pulse Squat Arms to Chest

The bodyweight pulse squat with arms to chest is a dynamic exercise that focuses on strengthening your lower body while also lightly engaging your core and upper body. This variation of the traditional squat adds a pulsing movement at the bottom of the movement, creating constant tension on the musc

Bodyweight Rear Lunge

The Bodyweight Rear Lunge is an effective exercise that focuses on strengthening and toning your lower body, with particular emphasis on your glutes, hamstrings, and quadriceps. This exercise requires no equipment and can be performed almost anywhere, making it an excellent choice for both beginners

Bodyweight Rear Lunge Front Raise

The Bodyweight Rear Lunge Front Raise is a dynamic exercise that challenges both your lower and upper body. This exercise combines the strength and flexibility of a reverse lunge with the precision of a front raise, making it an excellent choice for a full-body workout. Execution Begin standing

Bodyweight Side Lunges

Looking to add an exercise to your routine that trains not only your legs but also improves your balance and flexibility? Try Bodyweight Side Lunges. This exercise is perfect for strengthening your lower body while also working on your stability and coordination. Execution Begin standing with

Bodyweight Single-Leg Deadlift

The Bodyweight Single-Leg Deadlift is an effective exercise that targets balance, strength, and stability. What is unique about this exercise is that it not only trains your lower body but also improves your core stability. Execution Begin in a standing position with your feet hip-width apart.

Bodyweight Squat

The Bodyweight Squat is a powerful exercise that you can do to strengthen your lower body without needing weights. This exercise is ideal for building muscle strength, improving your balance, and increasing your overall flexibility. Execution: Stand upright with your feet shoulder-width apart.

Bodyweight Squat

The Bodyweight Squat is a fundamental exercise that helps you build strength and stability in your lower body. The great thing about this exercise is that you can do it anywhere without needing weights or other fitness equipment. Execution Stand with your feet shoulder-width apart. Extend your

Bodyweight Squat

The Bodyweight Squat is a fundamental exercise that helps you build strength and stability in your lower body. The great thing about this exercise is that you can do it anywhere without needing weights or other fitness equipment. Execution Begin with your feet shoulder-width apart and your toes

Bodyweight Squat Hold

The Bodyweight Squat Hold is a powerful exercise that targets strengthening your lower body and improving your endurance. This exercise requires no equipment and can be performed anywhere, making it an excellent choice for both beginners and advanced athletes. Execution Begin with your feet shou

Bodyweight Squat to Front Leg Lift

The Bodyweight Squat to Front Leg Lift is a dynamic exercise that helps build strength and stability in your lower body. This exercise combines the traditional squat with an additional challenge to your balance and coordination by adding a front leg lift. Execution Begin standing with your feet

Bodyweight Squat to Side Leg Lift

The Bodyweight Squat to Side Leg Lift is a dynamic exercise that improves the strength and flexibility of your lower body. This exercise combines a traditional squat with a side leg lift, making it an excellent choice for strengthening your legs and glutes while also working on your balance and coor

Bodyweight Squat to Side to Front Leg

The Bodyweight Squat to Side to Front Leg is a dynamic exercise that helps develop strength and flexibility in your lower body. This exercise combines the traditional squat with a lateral and forward leg movement, making it an excellent choice for improving your balance and coordination. Execution

Bodyweight Squats

Bodyweight squats are a fantastic exercise for building strength and endurance in your lower body. They require no equipment and can be performed almost anywhere, making them an accessible option for anyone looking to improve their fitness. Execution Begin with your feet shoulder-width apart, to

Bodyweight Squats

Introduction: Bodyweight squats are a fantastic exercise for improving lower-body strength and flexibility. This exercise requires no equipment and can be performed almost anywhere, making it an excellent choice for both beginners and advanced athletes. Execution: Follow these steps to perform a co

Bodyweight Standing Around the World Wall-Supported

This exercise is a fantastic way to train your body in a unique way, using your own body weight and a wall for support. It helps improve your balance, coordination, and strength in your arms and shoulders. Execution Start by standing facing a wall, approximately one arm's length away. Place yo

Bodyweight Standing Calf Raise

Looking to develop strong, well-defined calves without using weights or machines? The Bodyweight Standing Calf Raise is the perfect exercise for you. This simple yet effective movement uses your own body weight to strengthen and define the calf muscles. Execution Begin by standing upright with y

Bodyweight Standing Fly

The Bodyweight Standing Fly is an effective exercise that targets strengthening and toning your chest muscles without requiring weights or machines. This exercise uses your own body weight as resistance, making it an accessible option for everyone, regardless of fitness level. Execution Begin wi

Bodyweight Standing Military Press

The Bodyweight Standing Military Press is an effective exercise that targets strengthening your upper body, particularly your shoulders, without requiring weights or equipment. This exercise uses your own body weight as resistance, making it an accessible option for everyone, regardless of fitness l

Bodyweight Standing Military Press Wall Supported

Looking to add an effective shoulder exercise to your routine without using weights? The Bodyweight Standing Military Press Wall Supported is an excellent choice. This exercise uses your own body weight and the resistance of a wall to train your shoulders and upper body, making it an accessible opti

Bodyweight Standing Triangle Fly

The Bodyweight Standing Triangle Fly is an effective exercise that targets strengthening your upper body without using weights. This exercise is unique because it allows you to train your chest muscles, shoulders, and arms using nothing but your own body weight, making it an excellent choice for hom