Conditioning For Strength & Human Performance: 5 Exercises To Implement

You might have heard the word “conditioning” if you are a regular gym-goer or if you just like to surf through health & wellness websites every once in a while.

Conditioning is a technique of training to become physically fit by a routine of exercise, diet, and rest that results in a state of fitness. It is a simple style of learning involving the formation, strengthening, or weakening of an association between a stimulus and a reaction.

In simple words, conditioning for strength & human performance means training your body in such a way that it becomes accustomed to the routine you follow, reduces risks, and increases strength.

So, today we are going to talk about conditioning for strength & human performance, benefits, risks, and how is it different for athletes. Let’s get started!

Conditioning for strength athletes are exercises that target their entire body, using different muscles to strengthen, shape, and tone the body. It is a combination of several types of exercise, such as flexibility, strength, and resistance training. It is used to specialize movement quality to enhance performance. It is used in any given sport that specializes in speed, strength and power. It helps to prevent injury and develop better movement patterns.

Exercises for conditioning for strength & human performance

To go through conditioning for strength & human performance, first, we are going to look at few exercises that focus on different parts of the body.

You could add these to your workout routine as they are primary strength-building exercises.

1. Pushups

Muscles worked: Upper Body and core.


  • Start with a plank position with your arms straight, and therefore the body lifted in a straight line, horizontal to the ground. Keep the feet together, and as a result, the toes flex to support the body.
  • The palms should be flat on the ground shoulder-width apart, with the fingers facing straight ahead or slightly inward.
  • Keeping the top in line with the spine, slowly bend the elbows outward and lower the body right down to the ground. Also, try to keep the hips and lower back in line.
  • Lower as far as possible, planning to touch the chest or chin to the ground.
  • Use your arm to press the body up into the starting position.
  • Keep the abdominal muscles engaged throughout to assist and support your back.
2. Squats

Muscles Worked: Core, Glutes, quads, hamstrings.


  • Stand with your feet slightly wider than hip-width apart, angling the toes slightly outward.
  • Keep your hands down by the edges, with the palms facing in, and keep the shoulders back. Employ the abdominal muscles to support the back.
  • Shift the hips back and bend the knees as if taking a seat by keeping a flat back.
  • Keep lowering right down to the bottom until the thighs are straight with the ground.
  • Push through the feet to straighten up into the starting position. Inhale into the squat, and then exhale when standing up.
3. Lunges

Muscles Worked: Hamstrings, glutes.


  • Stand straight with your feet together.
  • Step one leg forward into an extended stride, bending the knee, and placing the foot flat on the ground.
  • Bend the knee of the supporting leg toward the ground.
  • Use the muscles of the forward leg to keep off to standing and repeat this with the other leg.
4. Planks

Muscles Worked: Core, upper body, glutes.


  • Start with your elbows and lower arms on the ground, keeping the elbows in line with the shoulders.
  • Lift the body so that it forms a line parallel to the ground.
  • Keep the feet together, and therefore the toes flexed to support the body and try to hold for 15–20 seconds (for beginners).
  • Then slowly lower to the ground and rest for a minute, and repeat this process.
5. Glute Bridge

Muscles Worked: Glutes and hamstrings.


  • Lie on your back with your knees bent and keep your feet flat on the ground.
  • Shrink your buttocks and abdominals to lift the hips off the ground, bringing them in line with the shoulders and knees.
  • Slowly lower back to the first position.


They are vastly beneficial to your physical health and overall well-being. It makes them a vital part of any workout routine.

1. Improves general health

Strength and conditioning training includes a broader exercise routine, and good nutrition will have a positive effect on your overall health and wellbeing.

2. Strengthens bones

Regular weight-bearing training and strengthening work can help prevent osteoporosis and bone fractures. Also, stronger bones create a stronger system that allows you to exercise safely and avoid injury.

3. Injury prevention

Following a well-designed program will strengthen muscles, tendons, ligaments, and joints, which can result in fewer injuries. A decent program will address flexibility and strength deficits, which decreases injury.

4. Faster recovery

If you suffer an injury but work on keeping your other muscles strong, it’s been proven that you will recover quicker.

5. Improves overall posture & balance

Proper muscle conditioning helps you lift and hold your body erect. Therefore, your spine, joints, organs, and whole body will sit in better alignment.

Regular strength training results in better muscle control and balance. As a result, you are less likely to fall and die.

Conditioning for strength in athletes, and how it is different from ours?

When it comes to strength training in athletes, only 4 types of athletes/games came to our minds:

  • Powerlifters
  • Strongmen
  • Weightlifters
  • Highland Games

Conditioning is specific and should be functional.

For example, let us compare a weightlifter and a runner. Both are conditioned to excel in their respective domain, but a weightlifter would require more strength, and a runner needs more flexibility.

So, it depends on the person or what physical level they are trying to achieve. If you want to shed weight or gain muscle, the workout would be conditioned as such.

So, here we come to an end of conditioning for strength & human performance. The abovementioned exercises are for beginners. With a proper fitness plan, one should also stay hydrated, follow a healthy diet, and get plenty of quality sleep each night for faster results.

If you found this article to be helpful, then do share it with your friends and family members and spread the good word. If you have any ideas that you want to share with us, feel free to do so. Thank you for reading this article, and have a great day!

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