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.

Single-Leg Stability Ball Hamstring Curl

Introduction: The single-leg stability ball hamstring curl is a challenging exercise that targets strengthening your hamstrings and improving your balance and stability. Execution: Begin by placing your upper back on the floor and your feet on a stability ball. Lift your hips so that your body form

Single-Leg Toe Tapping

Introduction: Single-Leg Toe Tapping is an effective exercise that targets your balance, coordination, and lower-body stability. It is a low-impact movement that helps strengthen your leg and glute muscles while also activating your core. Execution: Begin in a standing position with your feet hi

Sit Up (Arms Crossed)

The Sit Up is a 'classic' exercise for the abdominal muscles (see notes). The exercise contains two important elements: Rounding the back and lifting the upper body. The rectus abdominis (the basis of the 'six-pack') pulls the sternum toward the pelvis by rounding the back. The rectus femoris brings

Sit-Up

The sit-up is a classic exercise that focuses on strengthening your abdominal muscles. It is an effective way to train your core, which can lead to better posture, reduced back pain, and a stronger body. Execution Lie on your back with your knees bent and your feet flat on the floor. Place you

Sit-Ups

Sit-ups are a classic exercise that focuses on strengthening your abdominal muscles. They are an effective way to train your core, which is essential for good posture and overall body strength. Execution Lie on your back with your knees bent and your feet flat on the floor. Place your hands be

Sit-Ups

Want to develop a strong core and strengthen your abdominal muscles? Sit-ups are a classic exercise that targets your abdominal muscles and helps build a solid foundation for other exercises. They are simple to perform and require no equipment, making them an excellent choice for both beginners and

Sit-ups

Als je op zoek bent naar een effectieve manier om je core te versterken, zijn situps een uitstekende keuze. Deze klassieke oefening richt zich niet alleen op je buikspieren, maar verbetert ook je stabiliteit en houding. Uitvoering Ga op je rug liggen met je knieën gebogen en je voeten plat op de

Sit-Ups

Introduction: Sit-ups are a classic abdominal exercise that helps strengthen your core and improve your overall stability. This exercise is ideal for building muscle strength and endurance in your abdominal area. Execution: Start by lying on your back on a mat, with your knees bent and your feet fl

Skate Machine

The Skate Machine simulates the movement of skating, providing a dynamic cardio workout that challenges both your lower and upper body. It is a fun and effective way to burn calories and improve your endurance. Execution: Step onto the Skate Machine and grip the handles firmly. Place your feet

Skater

The Skater exercise is a dynamic movement that helps improve your balance, coordination, and lower-body strength. It simulates the side-to-side movement of skating, providing a unique cardiovascular workout that also benefits your stability. Execution Begin in a position with your knees slightly

Skater Jumps

Skater Jumps are a dynamic exercise that helps improve your coordination and balance while also training your lower body. This exercise mimics the lateral movements of a skater, making it a fun and challenging way to combine cardio and strength training. Execution Start with your feet hip-widt

Ski Machine (Rails)

The Ski Machine, also known as the Nordic Ski Machine, simulates the movement of cross-country skiing and provides a full-body workout. It is an excellent cardiovascular exercise that also builds strength without heavy impact on your joints. Execution: Step onto the machine and place your feet o

Ski squat

Would you like an exercise that helps strengthen your legs and glutes while also improving your balance and stability? Try the Ski Squat. This variation of the traditional squat simulates a skier's stance and is ideal for building strength in the lower-body muscles. Execution: Stand with your fe

Skipping

The skipping exercise is a dynamic movement that raises your heart rate and improves your coordination. It is a simple yet effective way to improve your cardiovascular fitness and strengthen your lower body. Execution: Begin in an upright position with your feet hip-width apart. Lift your righ

Skull Crushers

Skull crushers are one of the best exercises for building thicker triceps. If you experience wrist pain, perform skull crushers with an EZ bar. Grip the EZ bar with your palms facing away from you. Bring the EZ bar to your chest and lie down. Extend your arms with the EZ bar straight above you. Then

Slow Burpees

Slow burpees are a variation of the traditional burpee in which you perform the movements more slowly and with greater control. This approach helps improve your stability, strength, and coordination while still providing a full-body workout. Execution Begin in a standing position with your feet

Slow Butt Kicks

Slow Butt Kicks are a fantastic cardio exercise that targets your lower body, with a special focus on your hamstrings and glutes. This exercise not only helps improve your endurance but also strengthens the muscles you need for better running performance. Execution Begin in a standing position w

Slow Mountain Climber

The Slow Mountain Climber is a dynamic exercise that focuses on improving core stability while also enhancing endurance and coordination. This variation of the traditional mountain climber emphasizes a slower execution for a more intensive focus on muscle control and activation. Execution Begin

Smith 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 from/to behind the head instead of in front of it. When performed on the Sm

Smith Machine Bench Press

The bench press, or 'bench pressing', is one of the most popular exercises in strength training. It is also one of the three powerlifting exercises (alongside the squat and deadlift). It is a compound exercise that engages several large muscle groups. The chest muscles and front deltoids are engaged

Smith Machine Bench Press

The Smith Machine Bench Press is a popular strength exercise that focuses on strengthening the chest muscles. The unique advantage of this exercise is the stability provided by the Smith Machine, allowing you to concentrate more on the muscles without worrying about balance. Execution Set up t

Smith Machine Bulgarian Split Squat

The Smith Machine Bulgarian Split Squat is a powerful exercise that targets the lower-body muscles, with a particular focus on the quadriceps, hamstrings, and glutes. This variation of the traditional split squat offers additional stability thanks to the Smith Machine, allowing you to concentrate mo

Smith Machine Calf Raise

Calf raises target the two main muscles in the calves: the gastrocnemius and the deeper-lying soleus. In this variation, you perform the exercise on a Smith machine. Smith machine calf raises Muscles involved: Calves: Soleus Gastrocnemius Plantaris (not present in everyone) Smith machine calf rais

Smith Machine Calf Raise

If you are looking for an effective way to strengthen and define your calf muscles, the Smith Machine Calf Raise is an excellent choice. This exercise uses the Smith Machine to provide a stable and controlled movement, allowing you to focus fully on training your calf muscles. Execution Set the