12 strength training exercises adaptable for all fitness levels

Strength, mobility and coordination are key players when it comes to moving efficiently and rendering results. In terms of fitness, strength is defined as 'the ability to produce internal tension to overcome an external load.' It is a crucial aspect of training and often the first area of focus. Anna demonstrates 12 fundamental exercises that can be adapted for nearly any strength training program. We include tips for your best form, along with progressions and variations to help you reach (and crush) your strength goals. 

DEADLIFT
Tips:

• Keep head, neck and spine in one straight line
• Hinge at the hips and don't allow knees to shift inward 

Variations:

• Kettlebell, dumbbells or barbell
• Straight leg or bent leg 

SQUAT
Tips:

• Place pressure through the heels 
• Press out with your knees as you come up and do not allow them to move inward
• Squeeze your glutes at the top
• Squat as low as can be controlled without compensating in your low back

Variations:

• Kettlebell, dumbbells, barbell or medicine ball
• Add a pulse or jump

LUNGE
Tips:

• Front foot points straight ahead and knee is directly over your second and third toes
• For split squats, both knees should be bent at a 90 degree angle 

Variations:

• Kettlebell or dumbbells 
• Add a twist
• Add a jump

BICEP CURL
Tips:

• Keep shoulders relaxed and initiate the movement from your bicep, not your hands 
• Make sure your wrists are straight

Variations:

• Kettlebell, dumbbells or barbell
• Float one knee up for a balance challenge - slightly bend the standing leg to stay steady

OVERHEAD TRICEP PRESS
Tips:

• Hug elbows in but keep shoulders away from the ears

Variations:

• Kettlebell, medicine ball

TRICEP EXTENSION​
Tips:

• Keep elbows where they are in space and only move through the forearm
• Fully extend to feel the squeeze through the triceps 

Variations:

• Single arm
• Standing or seated 
• Add a pulse or hold 

TRICEP DIP
Tips:

• Begin by rolling your shoulders back and down, away from the ears 

Variations:

• Extend legs for a challenge, bend knees to modify

PUSH-UP
Tips:

• Think about pressing into the floor, even as you press away
• Stay engaged through your shoulders and the back of your body, activate your glutes and hamstrings
• Keep your pelvis in a neutral position and your head, neck and spine in line as you move 

Variations:

• Float one leg up for a challenge, keep knees on the mat for a modification 
• Incline or decline
• Hands on bosu for balance challenge
• Tricep push up - elbows hugged in and tight 
• Add a pulse 

ROLL-UP
Tips:

• Peel yourself off the mat, beginning with your chin, head, neck then shoulders 
• Keep tailbone heavy and legs steady as you come up

Variations:

• Legs extended or knees bent 
• Medicine ball, kettlebell, foam roller

RUSSIAN TWIST
Tips:

• Anchor hips and sit bones into the mat 
• Keep knees in line with each other
• Rotate through your core, not shoulders

Variations:

• Medicine ball, dumbbell, kettlebell
• Hover the feet for a challenge, keep them on the ground for a modification

DEAD BUG
Tips:

• Keep core activated and tailbone pressed against the mat 
• Draw navel to spine

Variations

• Opposite arm and leg reach (without weight)
• Press yoga ball into one leg 
• Medicine ball or dumbbell overhead

BRIDGE WITH CHEST PRESS
Tips:

• Squeeze from your glutes as you drive your knees forward
• Keep shoulders glued to the mat 

Variations:

• Barbell or dumbbells
• Alternating arms or single arm
• Mini band around the leg for resistance
• Single leg bridge for added challenge

Looking to add some of these exercises into your regimen but not sure where to start? Schedule a one-on-one with one of our trainers!

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Longevity Living, an aspirational lifestyle blog by Longevity Fitness Charleston, is your source for all things fitness, nutrition and wellness. Be sure to subscribe to our weekly newsletter for scroll-worthy articles, must-watch videos from our expert trainers, studio updates & more.