Visiting from the US? Weight training exercises
Browse the Fitstream collection of weight training exercises for building muscle mass, strength levels and enhancing sporting performance. Complete with illustrations, videos and instructions on how to integrate as part of your fitness regime.
Barbell Squat
The squat is a fundamental weight training exercise for building strength, mass sports performance and long-term health.
- Primary Muscle: Quadriceps
- Secondary Muscle(s): Calves, Hamstrings
Bench Press
The bench press. A fundamental barbell exercise notoriously used for bragging rights and as the bench mark of strength. An excellent upper-body exercise primarily targeting the chest and shoulders.
- Primary Muscle: Chest
- Secondary Muscle(s): Shoulders, Triceps
Bent Over Row
A fundamental big-muscle move, the barbell bent-over row targets the back muscles.
- Primary Muscle: Back
- Secondary Muscle(s): Biceps, Shoulders
Clean and Jerk
One of the most effective, all-encompassing lifts you can perform - the Clean and Jerk exercise.
- Primary Muscle: Quadriceps
- Secondary Muscle(s): Hamstrings, Calves, Abdominals, Chest, Back, Forearms, Triceps, Shoulders, Biceps
Deadlift
The barbell deadlift exercise is a must. A superb strength training exercise that works your body from head-to-toe.
- Primary Muscle: Back
- Secondary Muscle(s): Forearms, Calves, Hamstrings, Quadriceps
Farmer's Walk
Build grip strength and endurance with this old-school exercise known as the Farmer's Walk.
- Primary Muscle: Forearms
- Secondary Muscle(s): Back, Abdominals, Legs
Renegade Row
Practice the renegade row for a serious abdominal and upper-body strength workout that will particularly develop the core and have carry-over strength benefits to bigger lifts.
- Primary Muscle: Abdominals
- Secondary Muscle(s): Biceps, Triceps, Back, Chest
Sled Pulls
Sled pulls are a brutal functional exercise that really trains the upper body, developing both aerobic and anaerobic capacity and targeting the back, shoulders, biceps and grip muscles.
- Primary Muscle: Back
- Secondary Muscle(s): Biceps, Shoulders, Forearms
Weighted Step-up
Use the Weighted Step-up as a squat alternative and for building leg strength, power and cardiovascular abilities.
- Primary Muscle: Quadriceps
- Secondary Muscle(s): Hamstrings
Weight training for fitness
Weight training involves lifting and moving weighted objects in order to develop strength and muscle mass.
If you've surpassed basic bodyweight training and needing that extra challenge to continue building a stronger, fitter, healthier body then weight training is the perfect choice.
Benefits of weight training
- Stronger, fitter body
- Increased muscle mass and definition
Weight training equipment
Commonly used weight training equipment is outlined below -
- Olympic / standard weight training bar
- Olympic standard dumbbell bar / fixed weight dumbbells
- Weight plates
- Bumper plates (takes impact, allows you to drop the bar)
- Bar collars, to lock plates in place securely
- Bench (flat or with incline, decline capabilities)
- Squat stands
- Power rack
Disclaimer
Always consult your GP before undertaking any form of weight loss, fitness or exercise