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.

Alternate Arm Leg Plank Hold

The Alternate Arm Leg Plank Hold is a dynamic plank variation that improves not only core stability but also coordination between your arms and legs. This exercise offers a unique challenge by adding movement to the traditional plank, engaging your muscles in a new way. Execution Begin in a stan

Alternate Crunches

Alternate crunches are a dynamic way to strengthen your core, focusing on the abdominal muscles and obliques. This exercise is ideal for improving your stability and coordination while also working toward a tighter abdomen. Execution Lie on your back on a mat, with your knees bent and your feet

Alternate Crunches

Alternate crunches are a dynamic way to strengthen your core, focusing on the abdominal muscles and obliques. This exercise not only helps build muscle strength but also improves your balance and coordination through its alternating nature. Execution Lie on your back with your knees bent and you

Alternate Heel Touch Side Kick Squat

The Alternate Heel Touch Side Kick Squat is a dynamic exercise that combines balance, strength, and flexibility. This exercise is unique because it engages multiple muscle groups simultaneously and improves both your cardiovascular system and muscular endurance. Execution Begin in a standing pos

Alternate Heel Touches

The Alternate Heel Touches exercise is a fantastic way to strengthen your core and target your obliques (the side abdominal muscles). This exercise is unique because it not only engages your abdominal muscles, but also improves your coordination and flexibility. Execution Lie on your back on the

Alternate Incline Dumbbell Curl

The Alternate Incline Dumbbell Curl is an effective exercise for building strength and mass in your biceps. The incline position trains each arm separately, resulting in greater muscle activation and the ability to address imbalances in strength and size. Execution Find an incline bench and set

Alternate Knee Tucks

Want an exercise that strengthens your core and improves your balance? Try Alternate Knee Tucks. This dynamic movement not only challenges your abdominal muscles but also improves your coordination and stability. Instructions Begin in a high plank position with your hands directly under your sho

Alternate Leg Pull

The Alternate Leg Pull is a dynamic exercise that focuses on improving flexibility, balance, and strength in the lower-body muscles. This exercise is unique because it challenges not only your muscles but also improves your coordination and stability. Execution Begin in a standing position with

Alternate Leg Pull

Introduction: The Alternate Leg Pull is an effective exercise for strengthening your core and improving hamstring flexibility. This exercise also helps improve balance and coordination by alternately extending the legs. Execution: Begin by lying on your back on a mat. Place your hands by your sides

Alternate Leg Raise

The Alternate Leg Raise is an effective exercise that focuses on strengthening your core and improving flexibility in your hips. This exercise is unique because it trains not only your abdominal muscles but also your lower back, helping you build balanced core strength. Execution Lie on your bac

Alternate Leg Raise

The Alternate Leg Raise is an effective exercise for strengthening your abdominal muscles and improving core stability. This exercise also helps improve flexibility in your hips. Execution: Lie on your back on a mat, with your hands under your buttocks for support. Keep your legs straight and

Alternate Leg Raise From Reverse Plank Position

The Alternate Leg Raise From Reverse Plank Position is a dynamic exercise that focuses on strengthening your core while also targeting your glutes, hamstrings, and lower back. This exercise offers a unique combination of balance, strength, and flexibility, making it an excellent addition to your fit

Alternate Leg Raise from Reverse Plank Position

Introduction: The Alternate Leg Raise from Reverse Plank Position is a dynamic exercise that focuses on strengthening your core and improving your balance. This exercise offers a unique combination of strength and stability training, ideal for building a strong lower body and a solid core. Executio

Alternate Oblique Crunch

The Alternate Oblique Crunch is an effective exercise for strengthening and defining your obliques. This exercise not only helps build a strong core, but also improves your balance and stability. Execution Lie on your back with your knees bent and your feet flat on the floor. Place your hands

Alternate Oblique Crunch

The Alternate Oblique Crunch is an effective abdominal exercise that targets the oblique muscles. This exercise not only helps strengthen your core, but also improves your balance and coordination. Execution Lie on your back on a mat with your knees bent and your feet flat on the floor. Pl

Alternate Pullover - Woman Example

The Alternate Pullover is an effective exercise that targets strengthening your upper body, with a special focus on the chest, back, and arm muscles. This exercise is unique because it combines a dynamic movement with core stability, so you not only build strength but also improve your balance and c

Alternate Shoulder Press - Woman Example

The Alternate Shoulder Press is a dynamic exercise that focuses on strengthening your shoulders and upper body. By using one arm at a time, you improve not only muscle strength but also balance and stability. Execution Begin standing in a stable position, with your feet shoulder-width apart. H

Alternate Sprinter Lunge

The Alternate Sprinter Lunge is a dynamic exercise that combines strength, endurance, and coordination. This exercise simulates a sprinter's movement at the start, providing a unique workout for both your lower and upper body. Execution Begin in a standing position with your feet hip-width apart

Alternate Star Crunches

The Alternate Star Crunch is a dynamic exercise that focuses on strengthening and toning your core while also improving your coordination and balance. This exercise is unique because it activates both the abdominal muscles and the obliques while simultaneously introducing a cardio element. Executio

Alternate Star Crunches

Alternate Superman

Looking for an exercise that strengthens both your core and back muscles? Try the Alternate Superman. This exercise is unique because it helps build balance and strength throughout your body while also focusing on individual muscle groups. Execution Lie face down on a mat with your arms extended

Alternate Toe Tap Leg Lift

The Alternate Toe Tap Leg Lift is a dynamic exercise that focuses on improving your coordination, flexibility, and lower-body strength. This exercise offers a unique combination of balance and strength training, making it an excellent addition to your fitness routine. Execution Lie on your back

Alternate-Leg Bodyweight Lunges with Pause

Lunges are a fantastic exercise for building strength and endurance in your lower body. By adding a pause with each leg switch, you increase the intensity and focus on the muscles being trained. This makes alternate-leg bodyweight lunges with a pause both effective and challenging. Execution Beg

Alternating Bicep Curls

Alternating Bicep Curls is a popular strength exercise that targets the development of the biceps. This exercise offers the unique benefit of training each arm separately, which promotes balanced muscle development and allows you to focus on the form of each arm. Execution Begin with a dumbbell