Resistance Training: A How-To Guide

Wed, 22 March 2017

Resistance training:

Complete each set twice for the first 3 weeks. From week four complete one set twice and the second set 3 times. From week 6 complete each set 3 times. When you are indicated to use weights you may begin with a light weight and build up as you see fit. You may use tins of beans, water bottles, books if you don’t have normal weight.

Bicep curls: Hold a weight in each hand and keep your arms straight by your sides. Keep your wrists straight in line with your arm. This is the starting position.

Slowly, contract your biceps and use your forearm to bring the jugs upward in a curling motion. When your hand almost comes into contact with your arm, stop and hold the position for a second, squeezing the biceps. Gently lower the water jugs back into the starting position. This is one repetition.

Squat: Thrust your hips back and begin bending your knees for the squat. Keep your back straight at all times – resist the urge to slouch. Continue descending downward, envisioning that you’re trying to sit back into a small chair.

Once your hips are parallel to your knee joints, hold the position for one second. Now, rise back up into the starting position. This is one repetition.

Lateral raise: Stand straight and weights by your side at arms length with the palms of the hand facing you. This will be your starting position. While maintaining this stance, lift the dumbbells to your side with a slight bend on the elbow and the hands slightly tilted forward as if pouring water in a glass. Continue to go up until you arms are parallel to the floor. Exhale as you execute this movement and pause for a second at the top.

Lower the dumbbells back down slowly to the starting position as you inhale. This is one repetition.

Press up: To start, put your feet and hands on the floor. Keep your hands positioned a little more than shoulder-width part, with your fingertips facing forward. Keep your back straight. This is the starting position.

Next, bend your arms and slowly lower yourself until your chest is just about to touch the floor. Hold the position for a second. After holding it, straighten your arms again to return to the starting position. This is one repetition.

Lunges: Keep your upper body straight, with your shoulders back and relaxed and chin up (pick a point to stare at in front of you so you don't keep looking down). Always engage your core.

Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle. Make sure your front knee is directly above your ankle, not pushed out too far, and make sure your other knee doesn't touch the floor. Keep the weight in your heels as you push back up to the starting position. This is one repetition.

Squat to press: Hold a weight in each hand and stand with your feet shoulder-width apart. Position the weights around shoulder height, palms facing forward. Keeping your chest up, lower yourself into a squat, bending your knees until your thighs are parallel to the ground. As you stand up, push the dumbbells overhead, keeping them in front of your ears.

Single leg split squat: To begin, hold a weight in each hand and keep your arms straight by the sides of your body. Face away from the coffee table or chair. Prop one of your feet on a coffee table or chair so that your toes are resting comfortably on the surface. This is the starting position. One leg should be propped backward onto the coffee table or chair; the other leg should be straight.

Slowly, bend the straight leg down into a squat, making sure the knee doesn’t go past your toes on the chair. The leg propped up on the chair or coffee table should also bend and lower. Continue squatting down until the knee portion of the leg on the chair or coffee table almost touches the floor. Hold it for a second. Return back to the starting position by straightening your front leg. This is one repetition.

Overhead press: Stand straight with your feet positioned shoulder-width apart. Push your chest up, as if you’re puffing it out. Grab your weight and position it across your front shoulders so that it’s resting on your collarbone. This is the starting position.

Next, squeeze your glutes – this helps stabilize you – and push the bag up in a straight line. You may have to move your head back while pressing it up to ensure it goes up in a straight line. Hold the gym bag above your head with your arms straight for a couple of seconds before lowering the bag back to your shoulders. This is one repetition.

Jump squat: Stand straight and keep your feet positioned shoulder-width apart. Bring your hips backward and bend your knees like you’re trying to sit in a chair. Remember to keep your back straight – it shouldn’t round or slouch forward.

Once your hip joints are parallel to your knees, jump as high as possible and straighten your body, channeling most of the force through the balls of your feet. Upon landing, immediately squat down by bringing your hips backward and bending your knees. This is one repetition.

Chair dips: To begin, place a sturdy chair behind you. Face away from the chair seat and put your hands on the edge of the seat, spaced about shoulder-width apart. Keep your arms straight and bend your knees so you’re almost in a seated position in front of the chair. This is the starting position.

Slowly, bend your arms to a 90-degree angle, lowering your entire body. Once you reach this angle, hold it for a second before straightening your arms again and resuming the starting position. This is one repetition. Aim for at least five repetitions to start, but do not exceed a dozen. To increase difficulty, place a heavy textbook or gym bag in your lap.

Crunches: To start, lie on a smooth, hard surface with your back on the ground. Keep your legs bent and place your hands on your chest or behind your head. This is the starting position.

Now imagine you’re pulling your belly button back into your spine. Contract your abdominal muscles and raise your shoulder blades during the contraction. Keep your neck straight and do not use your hands to pull your neck forward. Hold this position for a couple of seconds. You should feel a slight burn in your abs.

Overhead squat: Stand up and hold the weight above your head. You will hold this position during the entire exercise. Keep your arms straight. Your feet should be slightly wider than shoulder width.

Next, thrust your hips back and begin bending your knees for the squat. Keep your back straight at all times – resist the urge to slouch. Continue descending downward, envisioning that you’re trying to sit back into a small chair.

Once your hips are parallel to your knee joints, hold the position for one second. Now, rise back up into the starting position. This is one repetition.

Plank: Start by getting into a press up position. Bend your elbows and rest your weight on your forearms and not on your hands. Your body should form a straight line from shoulders to ankles. Engage your core by sucking your belly button into your spine.

Hold this position for the prescribed time.

Reverse lunge: Begin in a standing position. Your hands should be on your hips or hanging at your sides. Look directly forward, keeping your chest up, with your feet shoulder-width apart. This will be your starting position.

Initiate the movement by taking a step to the rear, allowing your hips and knees to flex to lower your body. Contacting the back leg through only the ball of the foot, descend until your knee nearly touches the ground. Use a slow and controlled motion, paying special attention to proper mechanics and posture. The knee should stay in line with the foot, and the thoracic spine should remain neutral.

After a brief pause, return to the starting position by driving through the heel of the front leg to extend the knees and hips. Alternate between legs.