Covering the Basics: Fundamental Strength Training Movements

A lot of our strength training programs are built off of some basic movements like squats, lunges, deadlifts and bench presses. Mastering the basics is imperative to preventing injury and being able to progress in your weight lifting. Today we want to review these basics and give you the run down on how they are done!


A classic! The squat is a foundational lower body movement that targets the quadriceps, hamstrings, glutes, and core muscles even. It involves bending at the hips and knees while keeping the chest up and maintaining a neutral spine. You can perform these many different ways with body weight, a barbell, kettlebells or dumbbells. We add squats into almost all of our programs because they work so well at building muscle and strength (when done correctly).

For more info on squats and to see examples of different types, go here.


The deadlift is a compound movement that works the entire posterior chain (back and glutes), including the hamstrings, glutes, lower back, and core. It involves hinging at the hips and lifting a barbell or weight from the ground while maintaining a neutral spine and engaging the hip and leg muscles to stand up. Deadlifts are excellent for overall strength and enhancing hip and back stability.

For more info on deadlifts and to see examples of different types, go here.

Bench Press

This is our upper body workout section! The bench press is a classic upper body movement that primarily targets the chest (pectoral muscles), shoulders (deltoids), and triceps. It involves lying on a bench and pressing a barbell or dumbbells away from the chest while keeping the back and feet stable. Bench presses are key for developing upper body strength and muscular balance.

For more info on bench press’ and to see examples, go here.


Lunges are unilateral (one sided) leg exercises that focus on building lower body strength, stability, and balance. They target the quads, hamstrings, glutes, and calf muscles. Lunges involve stepping forward or backward and lowering the body until both knees are bent at 90-degree angles. Lunges help address muscle imbalances and enhance functional movement patterns and can be done with body weight, a barbell, kettlebells and dumbbells, like squats.

For more info on lunges and to see examples of different types, go here.

These fundamental movements serve as building blocks for a well-rounded strength training routine for women. Incorporating variations and progressing in weight and difficulty can help women achieve their fitness goals while ensuring proper muscle development and injury prevention. Always prioritize proper form and technique to maximize the effectiveness of these movements and prevent injuries!

For help learning about these movements, join us in class or virtually on the app!

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