Virtual Medical Centre

Resistance/Weight Training Exercises

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

Introduction to weight training exercises 

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.  

Squat

The squat works the:

• Quadriceps (front of thigh);
• Hamstrings (back of thigh);
• Glutes (bottom); and
• Lower Back

The 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.

Bench press

The bench press works the:

• Chest;
• Shoulders; and
• Triceps (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.

Dead lift

The dead lift works the:

• Back; and
• Hamstrings (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.

Lunge

The lunge works the:

• Quadriceps;
• Hamstrings;
• Glutes;
• Calf (back of foreleg) and
• Lower 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.