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. 

  • Squat Thumbnail
    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 Thumbnail
    Bench Press
    The bench press is a fundamental barbell exercise, notoriously used for bragging rights and as a bench mark of strength. It is an excellent upper-body exercise primarily targeting the chest and shoulders and is one of the great Olympic strength lifts for developing upper body mass, strength and power.
    Primary Muscle: Chest Secondary Muscle(s): Shoulders, Triceps
  • Bent-Over Row Thumbnail
    Bent Over Row
    The barbell bent over row is a fundamental exerise that develops strong back muscles.
    Primary Muscle: Back Secondary Muscle(s): Biceps, Shoulders
  • Barbell Curl Thumbnail
    Biceps Curl
    Develop biceps size and strength with this basic isolation exercise.
    Primary Muscle: Biceps Secondary Muscle(s): Forearms
  • Clean and Jerk Thumbnail
    Clean and Jerk
    The clean and jerk is an advanced Olympic lift and one of the most effective and all encompassing strength and performance exercises available.
    Primary Muscle: Quadriceps Secondary Muscle(s): Hamstrings, Calves, Abdominals, Chest, Back, Forearms, Triceps, Shoulders, Biceps
  • Deadlift Thumbnail
    The barbell deadlift exercise is a highly recommend weight training exercise for those wanting to build muscle mass, strength and power. The deadliest movement gives great bang for the buck and works the body from head to toe.
    Primary Muscle: Back Secondary Muscle(s): Forearms, Calves, Hamstrings, Quadriceps
  • Dumbbell Pullover Thumbnail
    Dumbbell Pullover
    The dumbbell pullover is a classic bodybuilding exercise that targets the upper body with particular focus on the chest muscles.
    Primary Muscle: Chest Secondary Muscle(s): Shoulders, Triceps, Back
  • Shoulder Press Thumb
    Dumbbell Shoulder Press
    An essential isolation exercise for building shoulder size and strength in bodybuilding and weight training.
    Primary Muscle: Shoulders Secondary Muscle(s): Triceps
  • Kettlebell Farmers Walk Thumb
    Farmer's Walk
    The Farmer's Walk is an old school exercise that builds grip strength and endurance.
    Primary Muscle: Forearms Secondary Muscle(s): Back, Abdominals, Legs
  • Hammer Thumb
    Hammer Curl
    The dumbbell hammer curl is a basic weight training exercise for the biceps muscle.
    Primary Muscle: Biceps Secondary Muscle(s): None
  • Overhead Lunge Thumbnail
    Overhead Lunge
    The overhead lunge is an advanced weighted lunge movement for excellent lower body development and shoulder strength.
    Primary Muscle: Quadriceps Secondary Muscle(s): Shoulders, Abdominals
  • Overhead Squat Thumbnail
    Overhead Squat
    The overhead squat is an advanced weight training movement that is a true test of midline control and develops impressive athleticism, power and speed skills.
    Primary Muscle: Quadriceps Secondary Muscle(s): Shoulders, Triceps, Back, Abdominals, Calves, Hamstrings
  • Renegade Row Thumbnail
    Renegade Row
    The renegade row builds serious abdominal and upper-body strength that will particularly develop the core.
    Primary Muscle: Abdominals Secondary Muscle(s): Biceps, Triceps, Back, Chest
  • Rope Pulls Thumbnail
    Sled Pulls
    Sled pulls are a brutal functional exercise that hits 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
  • Tire Flip Thumbnail
    Tire Flip
    A classic strongman exercise and all round functional strength builder - the tire flip is a great addition to your strength and conditioning training routine.
    Primary Muscle: Quadriceps Secondary Muscle(s): Shoulders, Triceps, Forearms, Back, Chest, Abdominals, Calves, Hamstrings
  • Triceps Extension Thumb
    Triceps Extension
    A weight training exercise to target the triceps muscle.
    Primary Muscle: Triceps Secondary Muscle(s): None
  • Weighted Step-up Thumbnail
    Weighted Step-up
    The Weighted Step-up is a useful alternative exercise to the squat and is effective in 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

Always consult your GP before undertaking any form of weight loss, fitness or exercise.