Resistance/Weight Training Exercises

Resistance/Weight Training Exercises

• Introduction to weight training exercises
• Squat
• Bench press
• Dead lift
• Lunge
• Triceps dip

• Triceps kick-back / bent-over triceps extension
• Overhead extension / two-arms standing press
• Bent-over row / dead row
• Biceps curl
• Abdominal crunch

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).

  For more information on this form of physical activity, see Resistance Training.

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.  

spotter is present to avoid potential injury.

  

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.

  

Abdominal crunch

The crunch works the:

• Abdominal (stomach) muscles.

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.

 

Reference

1. Rasch PJ. Weight Training 5th Ed. WCB: Dubuque, Iowa; 1990.
2. Lombardi VP. Beginning Weight Training. McGraw Hill: Texas; 1989.
3. Kennedy R. Natural Body Building For Everyone. Sterling Publishing Co., Inc: New York; 1981.
4. Thompson CW, Floyd RT. Manual of Structural Kinesiology. 14th Ed.  McGraw Hill: New York; 2001.

Related Diseases:

• Osteoporosis

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Article Dates:

Modified: 3/6/2010

Created: 20/2/2009

Resistance/Weight Training Exercises