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.

Straight-Arm Plank

The Straight-Arm Plank is a demanding exercise that targets your core while also strengthening other parts of your body. This exercise is unique because it promotes stability and strength throughout your body without any equipment. Execution Begin in a push-up position with your arms straight an

Straight-Arm Plank V2

The Straight-Arm Plank V2 is a dynamic variation of the traditional plank that focuses on strengthening your core, with additional emphasis on your shoulders and arms. This exercise offers a unique combination of stability and strength training, making it an excellent addition to your fitness routin

Straight-Arm Pulldown

If you're looking for an effective way to strengthen your back muscles while improving your posture, the straight-arm pulldown is an excellent choice. This exercise targets back width and helps develop a strong, V-shaped torso. Execution Start by setting the cable machine to a high position and

Sumo Barbell Deadlift

The Sumo Deadlift is a variation of the traditional deadlift in which you use a wider stance. This technique places more emphasis on your inner thighs, hips, and lower back, making it an excellent exercise for building strength and stability in these areas. Execution Begin by placing the barbe

Sumo Deadlift

The Sumo Deadlift is a powerful exercise that targets a wide range of muscle groups, with a unique emphasis on the lower-body muscles. This variation of the traditional deadlift uses a wider stance, creating a deeper squat position and emphasizing the inner thighs and glutes. Execution Begin wit

Sumo Deadlift

The Sumo Deadlift is a powerful variation of the classic deadlift, performed with a wider stance. This technique reduces the distance the barbell travels and places more emphasis on the inner thighs and hips. Execution Stand with your feet wider than shoulder-width apart, with your toes pointing

Sumo Squat

The squat is one of the best-known exercises for the legs. It is a compound exercise; an exercise that involves multiple joints and muscle groups. This is also evident from the long list of muscles involved, as mentioned above. There can be many differences in the way the squat is performed, such as

Sumo Squat Between the Legs with Resistance Band

The Sumo Squat Between the Legs with a resistance band is a powerful exercise that targets strengthening and toning your lower body. This variation of the traditional squat adds an extra dimension through the resistance, making your muscles work harder. Execution Stand with your feet wider than

Sumo Squat with Resistance Band Over Shoulder

The Sumo Squat with Resistance Band Over Shoulder is a dynamic exercise that combines strength and flexibility. Through its unique position and use of the resistance band, this exercise provides an excellent way to strengthen your lower body and core while also working on your balance and coordinati

Sumo Squats - Bodyweight

Introduction: Sumo squats are a variation of the traditional squat in which you stand with a wider stance. This exercise primarily targets your inner thighs, glutes, and hips. It is an effective way to strengthen these areas and develop greater stability in your lower body. Execution: Begin with yo

Superman

The Superman is a controversial, potentially dangerous exercise. An important function of the muscles involved is extending the spine and aligning the upper body with the lower body. These are functions of the erector spinae in the back, the gluteal muscles, and the hamstrings. However, due to the p

Superman

The Superman exercise is a fantastic way to strengthen your core, lower back, glutes, and shoulder muscles without any equipment. It simulates Superman's position while flying, hence the name. This exercise not only helps build muscle strength, but also improves your posture and can reduce back pain

Superman

The Superman exercise is a fantastic way to strengthen your core, lower back, glutes, and shoulder muscles without any equipment. It simulates Superman's position while flying, hence the name. This exercise not only helps build muscle strength but also improves your posture and may reduce back pain.

Superman Band Pull-Aparts

The Superman Pulls with a resistance band is a dynamic exercise that targets the back, shoulders, and core. This exercise simulates the motion of flying, like Superman, while adding resistance to challenge your muscles further. Execution Lie face down on the floor with your arms extended in fron

Superman Hold

The Superman Hold is an effective exercise that targets strengthening your core and improving your posture. This exercise simulates Superman's flying position, hence the name, and offers a unique combination of benefits for your body. Execution Lie face down on a mat, with your arms extended in

Superman Pulls

The Superman Pull is an effective exercise that targets strengthening your back, shoulders, and glutes. This exercise is unique because it helps train the muscles needed for good posture and reduces the risk of back pain. Execution Lie face down on a mat with your arms extended in front of you a

Supine Push-Up

The Supine Push-Up is an effective exercise that targets upper-body strength, with a particular focus on the chest muscles, triceps, and shoulders. This exercise is unique because you perform it lying down, creating different dynamics from the traditional push-up. Execution Lie on your back on a

Svend Press Decline Bench

The Svend Press on a decline bench is a unique exercise that focuses on developing your chest muscles, with special emphasis on the lower chest. This exercise combines the benefits of the traditional Svend Press with the added intensity of using a decline bench, challenging your chest muscles in a n

Svend Press on Flat Bench

The Svend Press on a flat bench is an effective exercise that targets the chest muscles, with a unique emphasis on the inner chest. This exercise is perfect for refining the chest muscles and adding variety to your routine. Execution Lie on your back on a flat bench and hold a plate or small wei

Svend Press on Incline Bench

The Svend Press on an incline bench is an effective exercise that targets the chest muscles with a unique twist. Unlike traditional chest exercises, this variation places more emphasis on the upper and inner chest, helping you achieve complete chest development. Execution Begin by setting the in

Swimmers

The Swimmers exercise is a fantastic way to train your whole body, with a special focus on the back muscles. This exercise simulates the movement of swimming without needing to be in the water, making it a unique option for home or the gym. Execution Lie flat on your stomach on a mat, with your

Swiss Ball Back Extension

The Swiss Ball Back Extension is an effective exercise for strengthening your lower back, glutes, and hamstrings. This exercise uses a Swiss ball, which provides an unstable surface. This challenges your stabilizing muscles and offers a unique way to strengthen your core. Execution Begin by lyin

Swiss Ball Crunch

The Swiss Ball Crunch is an effective abdominal exercise that uses an exercise ball to train your core muscles in a unique way. This exercise not only helps strengthen your abdominal muscles, but also improves your balance and stability through the unstable surface of the ball. Execution Find an

Swiss Ball Push-Ups

The Swiss Ball Push-Up is a dynamic exercise that takes the traditional push-up to the next level by adding an unstable surface. This not only provides a more intense workout for the chest muscles, but also improves your balance and coordination. Execution Begin by placing your hands on a Swiss