5 Strength-Building Variations Perfect for Any Gym-Goer

Kyle Zulon
Sep 28, 2025
3 min read

Train Smarter Variation. Build Real Strength.

At GritLab, we apply Westside Conjugate principles to help busy adults build strength without overexertion. Strength training isn’t just for competitive lifters, it’s for anyone who wants to feel, move, and be healthier

One of the biggest keys? Smart variation. Choosing the right lifts at the right time keeps you progressing, protects your joints, and builds real-world strength. Here are five of our favorite variations for everyday lifters.

1. Box Squat

Why we love it:

Reinforces proper squat mechanics — sit back, brace, control the descent.
Reduces stress at the bottom position (great for knees or limited mobility).
Builds explosive power out of the hole because you must generate a lot of force coming off the box.

How to use it:

Set a box so your thighs are just below (or slightly above) parallel.
Pause for one second on the box, then explode up.
Start with about 60–70% of your back squat load or whatever feels comfortable while learning the technique
Rotate it in as a max-effort or dynamic-effort variation every few weeks.

2. Rack Pull (or Block Pull)

Why we love it:

Strengthens the back, glutes, and grip with less range-of-motion stress.
Great for tall lifters who struggle off the floor or have mobility issues.
Lets you train heavier than a full-range deadlift safely.

How to use it:

Elevate the bar on blocks or pins about 2 inches off the floor (or mid-shin).
Use your normal deadlift stance and grip.
Drive through your glutes and keep your upper back tight.
Rotate this in for a few weeks at a time instead of pulling from the floor.

3. Close-Grip Bench Press

Why we love it:

Hammers the triceps — the muscles that usually limit pressing strength.
Less stress on the shoulders than with a wide grip for many lifters due to less internal rotation at the shoulder.
Direct carryover to both bench press and everyday pushing strength.

How to use it:

Grip slightly narrower, about 4-5 inches, than your typical bench grip width
Keep elbows tucked and lats engaged.
Rotate with your regular bench press as either a main max effort lift, a dynamic effort lift, or a supplemental exercise.

4. Romanian Deadlift

Why we love it:

Strengthens hamstrings, glutes, and spinal erectors — your entire posterior chain.
Improves your hinge pattern and strengthens your lower back.
Versatile accessory: barbell, dumbbell, smith machine or banded.

How to use it:

Start light and focus on form.
Hinge from your hips, keep a neutral spine, and a slight knee bend while maintaining a fairly vertical shin angle.
Perform 6–10 reps as accessory work.
Can rotate in single-leg versions or wide sumo stance for more variation.

5. Skull Crushers

Why we love it:

Directly strengthens the triceps for better bench lockout and pressing stability.
Trains elbow health and tendon strength.
Easy to do with dumbbells, EZ-bar, or cables.

How to use it:

From a lying position, roll the weight slightly toward your forehead before extending up.
Control the lowering phase; don’t rush it.
Use moderate weight for 8–15 reps.
Rotate with other triceps variations in your accessory work at the end of workouts

How to Plug These In

Rotate wisely. Pick one main lift variation per block to avoid accommodation.
Form first. Technique matters more than load.
Progress slowly. Add weight, sets, or reps gradually.
Scale to your level. Beginners can start lighter; advanced lifters can use bands, chains, or specialty bars to challenge the body with a new stimulus

Final Word

These five variations are staples in GritLab programs because they’re effective, joint-friendly, and adaptable to fitness level. By rotating lifts and training all angles, you’ll build strength and keep your body fresh.

Want us to handle the programming for you? Join a GritLab rogram today! Conjugate-based plans

built for everyday people.