Strength Training: Exercises, Technique, and Common Mistakes
Breaking Down Squats, Bench Press, and Deadlifts
Strength training is one of the most effective ways to build muscle, improve bone density, and boost overall fitness. However, many lifters struggle with poor technique, lack of progression, and common form mistakes that can lead to injuries or stalled progress.
In this guide, we’ll break down the three fundamental strength exercises—squats, bench press, and deadlifts—and how to perform them correctly while avoiding the most frequent mistakes.
1. Squats: The King of Leg Exercises
Why Squats?
✔ Develop lower-body strength (quads, hamstrings, glutes).
✔ Engage core and stabilizers for better balance.
✔ Increase overall power and athletic performance.
How to Perform a Proper Squat
1️⃣ Setup
- Stand with feet shoulder-width apart, toes slightly pointing outward.
- Keep your chest up and engage your core.
- Position the barbell on your upper traps (high-bar squat) or across your rear delts (low-bar squat).
2️⃣ Descent (Lowering Phase)
- Push your hips back and bend your knees simultaneously.
- Keep your knees in line with your toes (avoid caving in).
- Lower until your thighs are at least parallel to the floor.
3️⃣ Ascent (Lifting Phase)
- Drive through your heels, keeping your chest up.
- Engage your glutes at the top without overextending your lower back.
💡 Pro Tip: Keep your core tight throughout the movement to avoid lower back strain.
Common Squat Mistakes & Fixes
❌ Rounding the Lower Back (“Butt Wink”) → Keep your core braced and avoid excessive depth if mobility is lacking.
❌ Knees Caving In → Push your knees outward and strengthen your glutes.
❌ Lifting Heels Off the Ground → Keep weight evenly distributed or wear weightlifting shoes.
2. Bench Press: The Ultimate Upper-Body Strength Builder
Why Bench Press?
✔ Targets the chest, shoulders, and triceps.
✔ Builds pushing strength for athletic and functional performance.
✔ Improves overall pressing mechanics and power.
How to Perform a Proper Bench Press
1️⃣ Setup
- Lie flat on the bench with your feet firmly planted on the ground.
- Grip the bar slightly wider than shoulder-width, wrists in line with elbows.
- Retract your shoulder blades and keep your chest lifted.
2️⃣ Lowering Phase
- Slowly lower the bar to your mid-chest.
- Keep your elbows at about a 45-degree angle (not flared out).
3️⃣ Pressing Phase
- Drive through your heels and press the bar up explosively.
- Lock out the elbows while maintaining control.
💡 Pro Tip: Keep your back slightly arched and shoulders retracted for maximum power.
Common Bench Press Mistakes & Fixes
❌ Elbows Flaring Out → Keep elbows at a 45-degree angle to avoid shoulder strain.
❌ Bouncing the Bar Off the Chest → Control the movement for better muscle engagement.
❌ Lifting the Feet Off the Ground → Keep feet planted to generate full-body power.
3. Deadlifts: The Ultimate Full-Body Strength Exercise
Why Deadlifts?
✔ Engage multiple muscle groups (glutes, hamstrings, back, core).
✔ Build explosive power and functional strength.
✔ Improve posture and spinal stability.
How to Perform a Proper Deadlift
1️⃣ Setup
- Stand with feet hip-width apart, bar over mid-foot.
- Grip the bar just outside your knees (double overhand or mixed grip).
- Engage your core and keep a neutral spine.
2️⃣ Lifting Phase
- Drive through your heels, keeping the bar close to your body.
- Extend hips and knees simultaneously while keeping the chest up.
- Stand tall without overextending your lower back.
3️⃣ Lowering Phase
- Hinge at the hips first, then bend the knees as the bar lowers.
- Maintain control to avoid excessive strain.
💡 Pro Tip: Focus on hip drive rather than pulling with your lower back.
Common Deadlift Mistakes & Fixes
❌ Rounding the Lower Back → Engage your core and maintain a neutral spine.
❌ Overextending at the Top → Stand tall but don’t lean back.
❌ Pulling with the Arms → Use your legs and hips, keeping arms straight.
4. Strength Training Program Example
🔥 3-Day Strength Training Routine
Day 1: Squat Focus
- Squats – 4 sets x 5 reps
- Romanian Deadlifts – 3 sets x 8 reps
- Bulgarian Split Squats – 3 sets x 10 reps
- Plank – 60 seconds
Day 2: Bench Press Focus
- Bench Press – 4 sets x 5 reps
- Overhead Press – 3 sets x 8 reps
- Dips – 3 sets x 10 reps
- Hanging Leg Raises – 3 sets x 12 reps
Day 3: Deadlift Focus
- Deadlifts – 4 sets x 5 reps
- Bent-Over Rows – 3 sets x 8 reps
- Pull-Ups – 3 sets x 10 reps
- Side Plank – 45 seconds each side
💡 Tip: Train each major lift at least once per week while allowing for proper recovery.
5. Strength Training Tips for Maximum Gains
✔ Prioritize Compound Movements – Squats, deadlifts, and presses provide the best strength gains.
✔ Use Progressive Overload – Gradually increase weight to keep building muscle.
✔ Maintain Proper Form – Good technique reduces injury risk and maximizes results.
✔ Focus on Recovery – Sleep, nutrition, and mobility work are essential.
✔ Track Your Progress – Keep a workout log to monitor strength improvements.
🏆 Mastering the basics of strength training will set the foundation for long-term success!
