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.

Back Machine Extension

The Back Machine Extension is an effective exercise for strengthening your lower back muscles. This exercise helps improve your posture and may reduce back pain by strengthening the muscles around your spine. Execution Adjust the machine to your height. Make sure your hips are positioned firml

Back Squeeze

The Back Squeeze is an effective exercise to strengthen your upper back and shoulders. This exercise not only helps improve your posture but also reduces the risk of back and shoulder pain by strengthening the muscles that support these areas. Execution Begin standing or sitting with an upright

Balance Board Lateral Squat

The Balance Board Lateral Squat is a dynamic exercise that combines balance, strength, and coordination. Using a balance board adds an extra dimension to the traditional squat, requiring your stabilizer muscles to work harder and creating a unique challenge for your body. Execution Step onto the

Ball Crunch (On Stability Ball)

The (Ab) Crunch is one of the best-known exercises for the abdominal muscles. The rectus abdominis (the basis of the 'six-pack') draws the sternum toward the pelvis by rounding the back. The obliques on the sides stabilize the core by resisting lateral tilting and rotation. The transversus abdominis

Ball Slams

Ball slams are a dynamic, explosive exercise that helps build strength, speed, and endurance. This exercise is unique because it provides a full-body workout while also helping burn calories. Execution Begin by holding a medicine ball with both hands and standing with your feet shoulder-width ap

Band Arm Abduction

Band Arm Abduction is an effective exercise for strengthening your shoulder blades and the muscles around your shoulders. This exercise is unique because it uses a resistance band to gradually increase the intensity, allowing you to build muscle strength safely. Execution Stand upright with your

Band Arm Abduction Horizontal

Band Arm Abduction Horizontal is an effective exercise for strengthening your shoulder girdle and upper back. This exercise offers a unique way to provide resistance against the movement of your arms, leading to strong development of the muscles around your shoulders. Execution Begin by gripping

Band Bent-Over Row

The Band Bent-Over Row is an effective exercise that targets strengthening your back muscles using a resistance band. This exercise offers a unique way to train your back without using heavy weights, making it an excellent choice for home workouts or when traveling. Execution Stand with your fee

Band Bicycle Crunch

The Band Bicycle Crunch is a dynamic exercise that takes your core strength and stability to the next level. Adding a resistance band not only challenges your abdominal muscles but also improves your coordination and balance. Execution Lie on your back with your knees bent and your feet flat on

Band Close-Grip Biceps Curl

The Band Close-Grip Biceps Curl is an effective exercise for strengthening and defining your biceps. Using a resistance band, this variation provides unique resistance that differs from traditional weights, creating constant tension on the muscles throughout the movement. Execution Stand with bo

Band Cross Abduction

Looking for an effective way to strengthen your hips and glutes? Band Cross Abduction is an excellent exercise that targets these areas while also promoting stability and flexibility in your lower body. This exercise is unique because it uses a resistance band to increase the intensity, helping you

Band Deadlift

The Band Deadlift is a variation of the traditional deadlift that uses resistance bands. This addition creates unique tension throughout the entire movement, resulting in extra muscle stimulation and improved explosive strength. Execution Place your feet hip-width apart with the resistance band

Band Pull-Apart

The Band Pull-Apart is an effective exercise that focuses on strengthening and stabilizing the shoulders and upper back. This exercise is unique because it emphasizes the rear of your shoulders and helps improve your posture. Execution Stand upright with your feet shoulder-width apart. Hold a

Banded Clamshells

Introduction: The banded clamshell exercise is an effective way to strengthen your hip abductors and gluteal muscles. This exercise helps stabilize your pelvis and may reduce the risk of knee and hip injuries. Execution: 1. Begin by lying on your side with your knees together and bent at a 45-degr

Barbell Behind Neck Military Press

The Barbell Behind Neck Military Press is a powerful exercise that targets the development of the shoulders and upper back. This exercise, which improves upper-body stability and strength, is unique because of the barbell's position behind the head, providing a more intensive focus on the rear delto

Barbell Behind Neck Press

The shoulder press is an exercise that works all three heads of the deltoid (but not to the same extent). This is the deltoid muscle responsible for raising the upper arm. In the behind (the) neck press, the barbell is brought behind the head instead of in front of it. The pectoralis major assists i

Barbell Behind Neck Push Press

The Barbell Behind Neck Push Press is a dynamic compound exercise that develops strength, explosiveness, and stability in your upper body. This exercise combines a traditional overhead press with a subtle knee bend to create momentum, allowing you to move heavier weights than with a standard shoulde

Barbell Bench Press

The Barbell Bench Press is a classic strength exercise that forms the basis of many fitness routines. This exercise is known for its effectiveness in building strength and mass in the upper-body muscles, with a special focus on the chest muscles. The unique advantage of the Barbell Bench Press is th

Barbell Bench Press

The Barbell Bench Press is a classic strength exercise that focuses on strengthening your upper body. This exercise is ideal for building muscle mass and strength in your chest, shoulders, and triceps. Execution Lie on your back on a flat bench and place your feet firmly on the floor. Grip the

Barbell Bench Squats

Barbell bench squats combine the strength of squats with the stability required when using a bench. This unique combination not only provides an intense lower-body workout but also improves your balance and coordination. Execution Begin by placing a barbell across your shoulders, just as you wou

Barbell Bent Over Row

The barbell bent over row is an exercise targeting the latissimus dorsi, the main muscle responsible for the 'V-shape'. However, many other muscles assist in pulling the elbows and shoulders backward, as well as maintaining the bent-over position. The biceps brachii, brachialis, and brachioradialis

Barbell Bent-Knee Good Morning

The good morning is an exercise that primarily targets the hamstrings, glutes, and the muscles in the lower back and along the spine. The hamstrings and glutes must work hard to bring the torso upright by aligning the thighs and back. The erector spinae, which runs along the spine, helps straighten

Barbell Bent-Over Row with Pronated Grip

If you are looking for an effective exercise to strengthen your back muscles, the Barbell Bent-Over Row with a pronated grip is an excellent choice. This exercise not only provides an intensive workout for your upper back, but also improves your grip strength and supports the development of good pos