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.

Standing Shoulder Press Barbell

The Standing Shoulder Press with a barbell is a powerful exercise that targets the upper body, particularly the shoulders. This exercise offers unique benefits for building muscle mass and strength in the shoulders, while also contributing to better posture and upper-body stability. Execution Be

Standing Side Leg Raises

Would you like to add an effective exercise to your routine that targets your hips and the sides of your legs? Try Standing Side Leg Raises. This exercise is not only great for strengthening your lower body, but also helps improve your balance and stability. Execution Begin by standing on a flat

Standing Toe Touch

The Standing Toe Touch is a simple yet effective stretch that helps you stretch your hamstrings, lower back, and calves. This exercise is ideal for improving your flexibility and can easily be incorporated into your warm-up or cool-down routine. Instructions Begin in a standing position with you

Standing Triceps Extension

The Standing Triceps Extension is an effective exercise for strengthening and defining your triceps. You can perform this exercise with a dumbbell or a cable machine, targeting the back of your upper arms and providing an excellent way to define your arms. Execution Stand upright with your feet

Standing Triceps Extension

The Standing Triceps Extension is an effective exercise for strengthening and toning your triceps. You can perform this exercise with a dumbbell or a cable machine, targeting the back of your upper arms and providing an excellent way to tone your arms. Execution Begin with your feet shoulder-wid

Standing Y Raise

The Standing Y Raise is an effective exercise that targets shoulder strength and improves posture. This exercise is unique because it not only trains the shoulder muscles but also contributes to shoulder-girdle stability and improves shoulder mobility. Execution Start by standing with your feet

Star Crunches

The Star Crunch is a dynamic abdominal exercise that not only strengthens your core but also improves your coordination and balance. This exercise is unique because it combines a crunch with a star-shaped body movement, engaging multiple muscle groups simultaneously. Execution Lie on your back w

Stationary Barbell Lunges

Stationary Barbell Lunges are a powerful exercise for building muscle strength and endurance in your lower body. This exercise offers a unique combination of balance, coordination, and strength, making it an excellent addition to your fitness routine. Execution Begin by placing the barbell on yo

Stationary Bodyweight Lunges

Bodyweight lunges are an exercise to strengthen and tone the lower body. This exercise also helps build muscle mass and improves balance and coordination. Execution Begin with your feet hip-width apart. Step forward with one leg while bending both knees to approximately 90-degree angles. E

Stationary Lunge

The Stationary Lunge is a powerful exercise that targets strengthening and toning your lower body. This exercise offers a unique combination of balance, coordination, and strength, making it an excellent choice for both beginners and advanced athletes. Execution Begin in a standing position with

Stationary Side Lunge with Barbell

The stationary side lunge with a barbell combines strength and flexibility in one dynamic movement. This exercise targets your lower body but also requires core stability, making it an excellent addition to your fitness routine. Execution Begin by placing the barbell on your upper back, not on y

Step Up to Bicep Curl

The Step Up to Bicep Curl is a dynamic combination exercise that challenges both your lower and upper body. By combining the step-up with a bicep curl, you work not only on your leg strength and balance but also on building muscle in your arms. This exercise offers a unique mix of cardio and strengt

Step Ups to High Knee V2

The Step Ups to High Knee V2 exercise is a dynamic movement that combines strength, balance, and coordination. This exercise is unique because it challenges not only your lower body but also improves your core stability and balance. Execution Find a sturdy elevation, such as a step or low bench.

Step-Up

The Step-Up is a simple but highly effective exercise that helps build strength and stability in your lower body. You can perform this exercise using only your body weight or additional weights, making it ideal for improving your balance and coordination. Execution Find a sturdy elevated surface

Step-Up onto Chair with Bodyweight

Would you like to add a simple but effective exercise to your fitness routine that you can do with minimal equipment? The Step-Up onto Chair with Bodyweight exercise is a fantastic choice that helps you build strength and stability in your lower body while also improving your balance and coordinatio

Step-Ups to High Knee

Would you like to add a dynamic exercise to your fitness routine that improves both your strength and coordination? Try the Step-Ups to High Knee. This exercise combines the traditional step-up with a powerful knee drive, making it an excellent choice for strengthening your legs and improving your b

Stiff-Leg Deadlift

The deadlift is also known as the king of all exercises. Looking at the list of involved muscles above, you can infer why. The calf muscles bring the lower legs, which extend forward, back into alignment above the ankles when you stand up and also provide stability throughout the entire movement. T

Stiff-Legged Deadlift

The Stiff-Legged Deadlift is a powerful exercise that targets the lower back, hamstrings, and glutes. This variation of the traditional deadlift places more emphasis on the posterior chain, making it an excellent choice for improving posture and increasing overall strength. Execution Begin with

Straight Bar Cable Pulldown

The Straight Bar Cable Pulldown is an effective exercise that targets and strengthens your back muscles. This exercise offers a unique way to isolate and develop your lats while also giving your biceps and shoulders a good workout. Execution Start by setting the cable machine to a height above y

Straight Bar Cable Row Close Grip

The Straight Bar Cable Row Close Grip is a powerful exercise that targets the development of your back muscles. This variation of the traditional cable row emphasizes a closer grip, resulting in more intense activation of the middle back muscles and biceps. Execution Set the cable machine to a l

Straight Bar Cable Row Normal Grip

The Straight Bar Cable Row with a normal grip is a powerful exercise that targets the development of your back muscles. This exercise offers a unique combination of stability and strength training, helping you not only strengthen your muscles but also improve your posture. Execution Begin by set

Straight Leg Kickback

The Straight Leg Kickback is an effective exercise for strengthening and toning your glutes and hamstrings. This exercise, which you can perform using only your body weight or with resistance bands for an additional challenge, is perfect for building strength and improving the shape of your backside

Straight Leg Kickback V2

The Straight Leg Kickback V2 is an effective exercise for strengthening and toning your glutes and hamstrings. This exercise is unique because it targets the backs of your legs and helps you develop a strong, toned lower body without using heavy weights. Execution Start on your hands and knees o

Straight Leg Skips

Introduction: Straight Leg Skips are a dynamic exercise that improves both your coordination and lower-body muscles. This exercise combines the rhythm of running with the intensity of jumping, providing an effective cardio and strength workout. Execution: Start by standing on your left leg, with yo