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.

Swiss Ball Rollout

Wheel rollouts, or rollouts, engage a wide range of different muscles, including the abdominal muscles. To keep the torso in position, the rectus abdominis must work hard to prevent the back from extending. The oblique abdominal muscles on the sides stabilize the core by resisting lateral tilting an

Swiss Ball Seated Bounce

The Swiss Ball Seated Bounce is a fun and effective way to train your core muscles while improving your balance and stability. This exercise uses a large exercise ball (Swiss ball) that you sit on and gently bounce up and down. What makes this exercise unique is that it not only trains your muscles

T Push-Up

The T Push-Up is a dynamic variation of the classic push-up that trains not only your chest muscles but also provides an extra challenge for your shoulders and core. The rotational movement also works on your balance and coordination, making this exercise an excellent choice for a full-body workout.

T-Bar Row

The T-bar row is an exercise targeting the latissimus dorsi. The main muscle responsible for the 'V-shape'. However, many other muscles help bring the elbows and shoulders backward, as well as maintain the bent-over position. This exercise can be performed in many ways regarding the type of equipmen

T-Bar Row

If you're looking for a powerful exercise to strengthen your back muscles, the T-Bar Row is an excellent choice. This exercise offers a unique combination of strength and stability, targeting the upper back, and provides an effective way to build muscle mass and improve your posture. Execution P

T-Bar Row

If you are looking for a powerful exercise to strengthen your back, the T-bar row is an excellent choice. This exercise offers a unique combination of strength and stability, targeting the major muscle groups of your back while also engaging your biceps and shoulders. Execution Place the barbell

T-Bar Row

The T-Bar Row is a powerful exercise for building muscle mass and strength in the upper back. This exercise is unique because it combines a rowing movement with a deadlift movement, providing an intense workout for multiple muscle groups at once. Execution Place the barbell in the T-Bar row ma

T-Push-Ups

Introduction: T-push-ups are a dynamic variation of the classic push-up, involving a rotational movement that challenges your torso and arms. This exercise not only strengthens your chest and arms but also improves your balance and coordination. Execution: Begin in a standard push-up position with

Table Top Leg Extension Crunches

Want an exercise that both strengthens your core and improves your balance? Try Table Top Leg Extension Crunches. This dynamic movement combines leg extensions with crunches while you are in a table top position, providing a challenging workout that benefits both your abdominal muscles and stability

Table Top Single-Leg Extension

The Table Top Single-Leg Extension is an effective exercise that focuses on strengthening your core and improving your balance. This exercise offers a unique combination of stability and strength training for your lower body, with a special focus on the abdominal muscles and legs. Execution Begi

Tabletop Both-Leg Extension

The Tabletop Both-Leg Extension is an effective exercise that focuses on strengthening your core and improving your balance. This exercise offers a unique combination of stability and strength training, making it an excellent addition to your fitness routine. Instructions Begin in a tabletop pos

Tabletop Both-Leg Tap

The Tabletop Both-Leg Tap is an effective exercise that targets strengthening your core while also improving your balance and coordination. This exercise is unique because it requires you to maintain stability while performing movements that challenge your balance. Execution Begin in a tabletop

Tabletop Both-Leg Toe Tap with Head Up

The Tabletop Both-Leg Toe Tap with Head Up is a dynamic exercise that focuses on strengthening your core while also challenging your balance and coordination. This exercise offers a unique combination of movements that activate both the upper and lower abdominal muscles, as well as the muscles in yo

Tabletop Crunches

Want to strengthen your core while also improving your balance and stability? Try Tabletop Crunches. This exercise is a variation of the traditional crunch, but the tabletop position of your legs increases the intensity and places more focus on the lower abdominal muscles. Execution: Lie on your

Tabletop Single-Leg Tap, Head Up

The Tabletop Single-Leg Tap, Head Up is a dynamic exercise that focuses on improving your core stability, balance, and coordination. By performing this exercise regularly, you not only work toward a strong core but also improve your posture and reduce the risk of back problems. Execution Begin i

Tabletop Single-Leg Taps

The Tabletop Single-Leg Taps exercise is a fantastic way to improve your core stability and balance. This exercise targets not only your abdominal muscles but also your lower back, hips, and glutes, making it an excellent choice for a comprehensive workout. Execution Begin on your hands and knee

Taekwondo

Looking for a dynamic workout that challenges both your body and mind? Taekwondo is a Korean martial art that helps you develop strength, speed, balance, and flexibility. Combining self-defense techniques with cardio, it offers a unique workout that is both fun and effective. Execution Begin wit

Tate Press

The Tate Press is an effective exercise for strengthening your triceps. This exercise is unique because it specifically targets the triceps without placing much stress on the shoulders, making it a good choice for people with shoulder problems. Execution Lie on a flat bench with a dumbbell in

Terminal Knee Extension

The leg extension is the only exercise in which the quadriceps muscles can be trained in isolation from muscles such as the hamstrings, glutes, abdominals, and lower back. The terminal knee extension is a variation in which a much smaller range of motion is used. In addition, only the weight of the

Thruster

The thruster is a dynamic compound exercise that builds strength and endurance throughout your body. It combines a front squat with an overhead press and provides a full-body workout that challenges both your lower and upper body. Execution: Begin with the barbell at shoulder height, hands sligh

Toe Touch Crunches

Introduction: Toe Touch Crunches are an effective abdominal exercise that targets your rectus abdominis and improves your flexibility. This exercise not only helps build a strong core, but also improves your balance and coordination. Execution: Lie on your back with your legs straight up in the air

Torso Rotation

The Torso Rotation is an effective exercise for strengthening your core and improving the flexibility of your spine. This exercise focuses on rotating your upper body, which helps build a strong and stable torso. Execution Sit on a chair or on the floor with your legs crossed or extended in fron

Torso Rotation Swing

The Torso Rotation Swing is a dynamic exercise that focuses on strengthening and mobilizing your core and lower back. This exercise offers a unique combination of strength training and flexibility, making it ideal for anyone looking to improve overall body strength while also working on better postu

Towel Fly

So-called fly exercises are popular exercises for isolating the chest muscles as much as possible. The primary function during this exercise is bringing the upper arms forward through the action of the pectoralis major. Because the arms maintain the same curvature throughout the movement, the tricep