7 Basic Strength Training Tips

by | Sep 2022

Woman in workout clothes planking.


When we think of movement as an art form, the images that immediately come to mind are that of an elegant dancer performing on stage. Dance has the ability to take ideas, feelings and experiences and express them through complex movements of the body.
As complicated as these movements may seem, they can all be broken down into seven basic strength training principles that anyone can perform:

Pull: Pull a weight toward your body or your body toward your hands. Pull up or dumbbell row

Push: Push a weight away from your body or your body away from an object. Pushup or dumbbell shoulder press

Squat: Sit in an “invisible chair” with your hips pressed back and feet firmly planted on the ground. Goblet squat, sumo squat or front squat

Lunge: With one foot further forward than the other, lower your body to the ground and return back to starting position. Forward lunge, reverse lunge or step ups

Hinge: Kick your butt back, and lean your torso forward and maintain a neutral spine. Deadlifts, sumo deadlifts and Romanian deadlifts

Rotation: Twist at the core. Wood chops, oblique twists or throwing a ball

Gait: Gait is a combination of multiple movements (lunging, rotating and pulling with the hamstrings). Jogging, jumping and farmer’s walk

All exercise, even the most artistic forms, is really just a variation of these principles. Developing fitness plans that include multiple variations of each of these movements will help you build the type of strength that we admire
in the most elegant dancers.

Laurel Famigletti is an area resident and owner of EndorP.H.I.T, where she provides virtual group fitness classes, in-home personal training and virtual nutrition coaching.


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