The Two Dials of Strength Training ⚙️

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When it comes to picking exercises, think of it like having two dials in front of you: skill and load.

Turn the skill dial up and you’re into movements that test your balance, coordination, mobility, and general body awareness. Because they’re tricky on their own, you don’t usually need to add much weight to feel them working. Think pistol squats, single-leg RDLs, ring dips, or even some good old jump variations.

Turn the load dial up and the picture flips. These moves are simpler, so you can safely pile on plates and go heavy. Technique still matters, but it’s way easier to get the hang of, which means you can push the numbers sooner. Stuff like leg press, seated rows, or a machine chest press.

And then you’ve got the middle ground — lifts that demand both skill and load, like a front squat. That’s where how you order your exercises really starts to matter.

So why should you care?

Knowing where an exercise sits on those dials can help you train smarter depending on your situation:

Travelling or stuck with minimal kit? Turn up the skill dial. Pistol squats, single-leg RDLs, push-up variations, and jump drills can give you a great workout without needing much equipment.

Short on time but want maximum bang-for-buck? Crank the load dial. Trap bar deadlifts, machine presses, or hack squats let you go heavy and get a big return.

But honestly? The best training doesn’t live at either extreme.

Can you do both?

Absolutely. A solid programme usually mixes the two: skill-based lifts to keep you sharp and athletic, and load-friendly lifts to help you pile on plates and build strength.

One little tip on order:

👉 Start with the lifts that ask the most of you — big barbell moves or technical stuff where you need all your focus (front squats, Olympic lifts, overhead presses).

👉 Then move to single-leg or stability work (split squats, single-leg RDLs).

👉 Finish with the machines and accessories where you can really push, even when you’re tired (hack squats, leg press, chest press machines).

So if your session had front squats, split squats, and hack squats, you’d likely go in that order: heavy barbell → single-leg balance → machine finisher.

It’s a simple way of thinking about your training, but it makes a huge difference. Play with the dials depending on what you’ve got, where you’re training, and how much time you have.

That’s how you keep things flexible — and effective.

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P.S. If you enjoyed this week's Thursday Three, please share it with a friend.

Thanks,

Jamie