Resistance training (RT) has become an increasingly popular exercise for both males and females in gyms across Australia. RT can help to increase sporting performance through its beneficial effects on power, strength, flexibility, speed, health, body composition and fitness. RT is also an integral component of many rehabilitation programs and can aid in prevention of bone and muscle injury. RT can be used in multiple specialised age and disease groups in order to help prevent certain outcomes such as osteoporosis (brittle bones).
This page contains a number of common resistance training exercises that are used to work the major muscle groups. For all the following exercises the motions should be smooth and continuous. Accordingly the joints involved in the muscle contractions should not lock at any stage of the exercise or while carrying the weights. At all times the core muscles; including hips, pelvis, lower back and stomach, should be stable and tightened in order to protect the spine. Remember to always bend the knees when picking up any weight.
You should not begin resistance training without first speaking to your doctor. You should also obtain feedback from a qualified sports professional to ensure you are following proper technique.
The squat works the:
Quadriceps (front of thigh); Hamstrings (back of thigh);Glutes (bottom); andLower BackThe bar should be placed on the shoulders behind the head, the "meaty" part of the neck. Hands should be spaced more than shoulder width apart on the bar, with your wrist to your elbows in a straight line. The legs should be hip distance apart or slightly more. The squat involves a bend through the knees, hips and ankles in a "sitting" motion, so thighs squat parallel to the floor. The spine should be stable and not bend at all throughout the exercise. During squats all the weight should be in the heels. The knee bend should reach close to a 90 degree angle, but no more. When the set is finished knees must be bent when placing the bar down.
The bench press works the:
Chest; Shoulders; andTriceps (back of arm).Begin the bench press by lying flat on back with abdominal muscles pulled down as though attempting to draw the navel toward the bench. Knees should be bent and placed on the floor and the head relaxed in a neutral position on the bench. The bar should be gripped wide with knuckles pointed toward the ceiling and the elbows in a 90 degree angle. Elbows should never dip below the level of the chest. The bar should sit directly on the nipple line, approximately 5 cm from the chest. The bar should be raised vertically until the elbows are straight but not locked in position and then return back down to just above the chest. The client should feel tension in their chest muscles and not their shoulder or back muscles, the back should never arch.
When a heavy weight is used it is highly recommended that a spotter is present to avoid potential injury.
The dead lift works the:
Back; andHamstrings (back of the thighs).While keeping eyes focussed straight ahead, bend knees and pick up the bar. Feet should be hip-width or slightly wider apart. Hands should grip the bar just on the outside of the hips with straight arms, not locked at the elbow joint. With knees bent at a constant angle and back kept straight, bend at the hips until the bar is lowered to the knees then extend the hips bringing the bar back to the starting position.
The lower back should not flex (bend) at anytime, the hip extensors should perform the majority of the exercise.
The lunge works the:
Quadriceps;Hamstrings;Glutes;Calf (back of foreleg) andLower back.A lunge can be done with or without weights. If using a barbell, place it on the meaty part of the neck. To begin a lunge both legs should be split parallel to one another, one foot in front of the body and one behind, feet hip width apart. The stance should be wide enough so as both knees can bend they can reach a 90 degree angle, but no more. To test this, the front knee should not push past the level of the shoe laces at any stage of the lunge. Make sure knees remain stable and do not roll and that the back remains upright in a neutral position.
Triceps dips target the:
Hands should support the body off the edge of a bench or step. Knuckles pointing forward and buttocks close to the edge of the bench. Elbows should be bent backwards until they reach the level of the shoulders but no further; the body is lowered toward the ground and pushed back up again by squeezing the triceps. The further the feet rest on the floor in front of the bench the more intense the workout will be.
The triceps kickback works the:
Set up the triceps kickback with hands directly under the shoulder blades and feet directly below the knees, one arm then needs to support the front of the body while the other holds a free weight. The working arm needs to be held directly backward toward the hips with a rigid wrist to support the weight. The elbow needs to stay very close to the body as it gently bends; the weight should be brought to the leg line only and back up again, squeezing the triceps. Shoulders and hips should be level with one another. Head should look slightly forward.
The overhead extension works:
The hands should grip the bar shoulder width apart and held just slightly above the chest. The bar is then slowly raised in a controlled movement, moving backward slightly as it is raised so that it stops in line with the body's centre of gravity; just above the head. Ensure that it does not go back past the head. The elbows should be fully extended but not locked in position. The bar is then returned to the starting position. The back needs to be kept straight and not lean backward at all times and the wrists should not extend backwards.
The bent-over row targets the:
Upper back;Back of shoulder;Biceps (front of arm) andBack of forearm.While keeping eyes focussed straight ahead, bend knees and pick up the bar. Feet should be hip-width or slightly wider apart. With knees bent at a constant angle, back straight and abdominal muscles pulled in, squeeze the shoulder blades together. The bar should move up toward the chest and reach the level of the stomach. Using a controlled movement the bar should then be lowered back to the level of the knees. The arms should remain close to the body throughout the exercise.
The biceps curl targets the:
Biceps; andFront and back of forearmEyes should be focussed straight ahead and hips shoulder width apart. Bend knees and pick up the bar with palms facing forward. Stand up straight with hands gripping the bar just next to the hips and elbows fully extended. Contract the biceps as the elbows bend and the bar is pulled upwards toward the chest, this is the concentric movement. Using a controlled movement the bar should then be lowered again to the starting position, this is the eccentric movement.
Do not use the back for momentum to pull the bar upward. The back should remain stable at all times, to ensure this it may help to stand against a wall.
The crunch works the:
Begin by lying on back on the floor with feet placed close to the bottom. Tightly contract abdominal muscles ensuring the lower back does not lift from the ground. Using the strength of the abdominal muscles slowly pull the upper body off the ground. To avoid using arms as momentum place them across the chest or on the hips. For extra neck support hands can be placed behind the head but should not be used to heave the upper body off the floor. No neck pain should be felt if the exercise is done correctly.
The body changes that occur in a woman while she is pregnant may interfere with the ability to engage in some types of exercise.
All exercise should begin with a warm up and cool down period. The hormones produced during pregnancy make women especially flexible in preparation for childbirth but this can lead to excessive stretching and pulling which can cause injury. Stretching should be done very gently, especially after the first trimester.
Studies to date on light to moderate resistance training using free weights and weight machines during pregnancy have found no adverse findings in patients that regularly engaged in the activity before pregnancy. Women who have never engaged in weight training prior to their pregnancy should not begin once they have conceived.
Heavy weight training lifts that involve maximal isometric muscle contractions are thought to put too much stress on the cardiovascular and musculoskeletal system;Holding your breath during difficult positions during yoga or while weight training. If you are ever not breathing during any exercise this is a clear indication you are over-exerting yourself and you need to stop immediately;Exercises lying on your back after the first trimester of pregnancy should be avoided to reduce the risk of affecting blood flow to the foetus and hypotension from vena cava compression by the uterus;Exercises which involve lying on the stomach;Some abdominal strengthening exercises will be very uncomfortable due to muscle weakness and the development of abdominal seperation, a condition where called diastasis recti. This occurs as a result of the growing uterus;Standing still for long periods of time is not recommended;Contact sports and high-impact sports such as ice hockey, soccer and basketball can risk abdominal trauma, excessive joint stress and falls;Scuba diving should be avoided as the pressure can result in birth defects and foetal decompression sickness;Any activities that increase the risk of falls should be avoided in order to reduce the risk of injury to you and your foetus. This includes sports such as gymnastics, horseback riding and water skiing;Any activities which require changes to the centre of gravity should be avoided as this can cause balance problems. This includes vigorous racquet sports such as squash and tennis;Any sports at altitude may induce altitude sickness which in turn can reduce the oxygen supply to the foetus. This does not appear to be the case for moderate intensity exercise at altitudes anywhere up to 2,500m but if you want to exercise at altitudes above this upper limit you should be guided through appropriate acclimatisation and make modifications to you activities as guided by your doctor. If you experience symptoms of altitude sickness including excessive shortness of breath, chest pain and light-headedness and weakness, you must stop exercising immediately and seek medical aid.
For more information about pregnancy and exercise, including pre-pregnancy exercise, suitable types of exercise, risks and benefits of exercise and exercise myths, see Pregnancy and Exercise.
For more information about pregnancy, including preconception advice, stages of pregnancy, investigations, complications, living with pregnancy and birth, see Pregnancy.
For more information on fitness and exercise, including stretches, types of exercise, exercise recovery and exercise with health conditions, as well as some useful videos, see Fitness.National Collaborating Centre for Women's and Children's Health. Antenatal care: routine care for the healthy pregnant woman. Clinical Guideline March 2008 2nd ed. RCOG Press; London: 2008. [Full Text]Sydney South West Academy of Sport Policy Statement: Exercise During Pregnancy [online]. SWSAS [cited June 2010]. Available from: URL: http://www.swsas.org.au/documents/pregnancy and sport policy.pdfDavies GAL, Wolfe LA, Mottola MF, MacKinnon C. Exercise in pregnancy and the postpartum period. Joint SOGC/CSEP Clinical Practice Guideline. 2003; 129: 1 - 7. [Full Text]The Royal Australian and New Zealand College of Obstetricians and Gynaecologists. Endorsed statements [online]. Pregnancy in Sport - Guidelines for the Australian Sporting Committee, 2002 [cited Apr 2010]. Available from: URL: http://www.ranzcog.edu.au/womenshealth/endorsedstatements.shtml Mottola M. Exercise Prescription for Overweight and Obese Women: Pregnancy and Postpartum. Obstet Gynecol Clin N Am. 2009; 36: 301–16. [Full text]Gavard JA, Artal R. Effect of exercise on pregnancy outcome. Clin Obs Gynecol. 2008; 51(2): 467–80. [Abstract]Nutrition Australia: Physical Activity During Pregnancy [online]. Sports Nutition 2010 [cited June 2010]. Available from: URL: http://www.nutritionaustralia.org/national/resourcesAmerican Congress of Obstetricians and Gynecologists: Exercise during pregnancy [online]. ACOG 2003 [cited June 2010]. Available: URL: http://www.acog.org/publications/patient_education/bp119.cfmSleeping positions during pregnancy [online]. American pregnancy association, 2010 [cited July 2010]. Available from URL: http://www.americanpregnancy.org/pregnancyhealth/sleepingpositions.html
