The Basic Exercises for Strength Training

Werksan  Competition 190kg Set

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    After the article on principles of resistance training program design, the next question would be: What kind of exercises to prescribe? For anyone who is beginning a weight training program on their own, that can be confusing as there are a myriad of exercises to choose from. For the trainer, the same can happen if there is no goal for the client.

      One of the first things to do before selecting exercises is the initial consultation with the trainer, if there is one, is to set a goal (1). If there is no trainer available, then the person should set a goal first for himself/herself. What is it the person wants to achieve? What is the purpose of the training program? Is it just for general fitness? To gain weight? Get stronger? For improvement of sports performance? The more specific the goals, the easier it will be design a program. The more specific the program will be. The specificity principle applied.

       If a trainer is available, he/she should assess the initial training status of the potential client. After going through pre-participation screening, the trainer should evaluate whether the potential client is a beginner, intermediate or advanced lifter. Fleck and Kraemer, through the NSCA, proposes five questions to evaluate the status classification of the potential client. Below is the proposed chart. (1)

Fig.1: Resistance Training Status Classification (1)

        However, the trainer should realize that this proposed chart does not apply to everyone. In the end, the trainer should take into consideration the individuals needs and characteristics, and use sound judgement in determining the training status and exercise prescription. (1)

        A fitness evaluation should be done after the initial consultation. Fitness tests set a benchmark where the client is at that point in time. Tests for the five fitness components are recommended: muscular strength and/or muscular endurance, cardiovascular/respiratory fitness, body composition, and flexibility (2, 3, 5, 7). After a certain period of doing a program, the tests can be done again to assess the improvement of the client. There are, again, a myriad of tests available. Which to choose depends upon the discretion of the trainer. The basic tests for these components are beyond the scope of this article and can be discussed for another time.

      After the fitness assessment, exercise selection is next. However, before selecting and prescribing any exercises, a few questions need to be answered.

      If we are talking about general fitness, one of the questions asked is that: “How much time does the client have to exercise?” (1). As a personal trainer, one has to bear in mind that for general fitness, these people have other jobs and things to do. Unless they are a professional athlete, and even then, there is a limit to how much time should be spent for resistance training. The ACSM suggests a workout time of no more than hour (5). Although there is no prescribed time for athletes, workout times maybe little longer due to the intensities involved, perhaps an hour and half to two hours.

       The decision to begin a fitness program on there is a big adjustment on the part of the client. Prolonging the exercise session unnecessarily can make going to the gym more of a chore, rather than something they would do willingly.

      Exercise selection is also influenced by what equipment is available (1). No matter what we hear or believe about which exercises are beneficial or best, It would be of no avail if the equipment necessary is not available. This is a challenge to the trainer’s creativity in prescribing exercise with whatever equipment is available.

     Lastly, the experience of the client in performing the exercises chosen correctly (1). The higher the training status of the client, the more experience with a wide variety of exercises. In addition, the general coordination would be better in these clients. They may have an easier time also in learning new exercises. However, whether the client is a beginner or advanced, the trainer must provide instructions clearly and provide a thorough demonstration of the exercise (1).

           
      Which kind of exercise to choose then? Most fitness books list about eight basic exercises for both free weights and machines for major muscle groups. The ACSM recommends exercises for the major muscle groups: chest, shoulders, abdomen, back, hips, legs, and arms (5, 7). The NSCA suggests exercises that workout the following muscle groups: chest, shoulders, upper back, hips/thighs, biceps, triceps, abdominals, and calves (1). Fahey, Insel, and Roth list their major muscle suggest exercises for the following: neck, upper back, shoulders, arms, chest, abdominals, lower back, thighs, buttocks, and claves.

       Regardless which of the three lists you follow, any experienced trainer can give exercises to work out the above mentioned muscle groups. However, for those without the trainer, what exercises do you choose to work out the listed muscle groups? For machines, free weights, and even calisthenics, there are eight essential exercises that can be suggested that target the above mentioned muscle groups. This article will list the exercises for machines and free weights for the mean time. More detailed articles on exercise instruction will discussed at another time.

             The basic eight exercises for resistance training machines are as follows:

1.  Chest Press (2, 5): Obviously works the chest muscles, as the name of the exercise suggests. Machines may vary but the execution is more or less the same for the chest press machine. 

Fig. 2: starting position

Fig. 3: Ending position

                                                 (Images from of www.idfa.ca)

2.  Lat Pull-down (2): Works the back, specifically the latissimus dorsi, or the back muscle.

Fig. 4: Lat pull-down

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3. Seated Press (2, 5): Works the shoulders, or deltoids.

Fig. 5: Starting position for machine shoulder press 

Fig. 6: Ending position for Machine Shoulder Press

(Images from www.workoutroutinewarehouse.com)

    
4.   Knee Extension (2): Works the front (anterior) part of the leg, the quadriceps muscle group.

Fig. 7: Knee extension start position

Fig 8: Knee extension end position

(Images from www.workoutroutinewarehouse.com)

5.  Knee Curl (2, 5): Works the back (posterior) part of the leg, the hamstring muscle group. The machine in the image below is usual machine used in the gym for knee/leg curls.

Fig. 9: Knee / Leg Curl

(Image from www.fullfitness.net)

6. Seated Row (2, 5): Works mainly the lats, rhomboids, trapezius and the upper arm. The image below is cable row version.

Fig. 10: Seated low cable row

(Image from workoutlabs.com)

7. Bicep Curl (2, 5): A single joint exercise that works the front (anterior) upper arm. There are specific machines made for biceps curls, or one can just use the low pulley on a cable crossover machine. The image below shows a low cable pulley being used for the curling motion.

Fig. 11: Low Cable Biceps Curl

(Image from workoutlabs.com)

8.  Triceps Extension (2, 5): Works the back (posterior) portion of the upper arm. There are also machines made specifically for triceps extension work. Again, one can use a pulley from the cable crossover machine, this time the high pulley, as the image below shows.

Fig. 12: Triceps extension done with a cable crossover, in this case it is called a triceps pushdown

(Image from workoutlabs.com)

            The basic eight exercises for free weights are as follows:

1.  Bench Press (2, 5): A favorite of the guys. Works primarily the chest muscles same as the chest press. Can be performed with either a barbell or dumbbell. The image below is show using a barbell.

Fig. 13: Barbell Bench Press

(Image from commons.wikimedia.org)

2.  Squats (2, 5): Primary muscles used here are the quadriceps, the hamstrings, and gluteal muscles. It can be performed with a barbell or a dumbbell. Most commonly it is performed with a barbell. The bar can be placed either in front or at the back of the shoulders. It is usually placed on the back. The image below shows a back squats performed until the thighs are parallel to the floor.

Fig. 14: Parallel Back Squat

(Image from en.wikipedia.org)

3.  Military Press (2, 5): Also known as the Overhead Press by some authors. Most commonly performed with a barbell. It can be done seated or standing. It works primarily the shoulders and triceps. The seated military press is shown below.

Fig. 15: Seated Military Press

(Image from en.wikipedia.org)

4.  Wrist Curls (2): This exercise works the forearm muscles and helps in gripping objects. This can also be performed with either a barbell or dumbbell.

Fig. 16 Dumbbell Wrist Curls

(Image from www.exercisegoals.com)

5. Lunge (2): This exercise works the quadriceps and gluteal muscles. It can be performed with either a barbell or dumbbell.

Fig. 17: Dumbbell Lunges

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6.  Dumbbell Row / Bent-Over Row (2, 5):  These exercises work the muscles of the upper back, same as the seated row. This exercise can be done with either dumbbell or barbell, as the images show.

Fig. 18: Dumbbell Row

(Image from www.buildingmuscle101.com)

Fig. 19: Barbell Bent Over Row

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7.  Bicep Curls (2, 5): Same as the machine biceps curl. However, for free weights a barbell or dumbbell can be used.

Fig. 20: Barbell Biceps Curl

(Image from www.fitnessbodygain.com)

8.  Triceps Extension: Again same as the machine version but done with either a barbell or a dumbbell. There is also a special type of barbell being manufactured for the triceps, the tricep bar. Image below shows the exercise performed with a standard barbell.

Fig. 21: Barbell Triceps Extension

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       The recommended abdominal exercise is the same for both machines and freewieghts, the simple crunch exercise is shown below.

Fig. 22: abdominal crunch

(Image from gofitandhealthy.com)

     There are more exercises available and even those presented here have several variations. It is up the personal trainer, or the person if no trainer is available, which to choose. However, following the eight exercises, whether free weights, machine, or a mixed combination from both is fine. It is a workout by itself.

       The last topic to be covered in this article is the order of the exercises to be performed The order suggested for beginners, and even advanced, is to work the major muscle groups first: legs, chest, and back. The followed by the smaller muscle groups. The reasoning is simple, smaller muscle groups assist the larger muscle groups in multijoint exercises. If smaller muscle groups are exhausted first during single joint exercises, then form and safety maybe compromised in the multijoint exercises. Of course there are other methods in performing the order of the exercises. But that is a subject for another time.

Bibliography:

1.     Baechle, Thomas R. and Roger W. Earle “NSCA’s Essentials of Personal Training” 2004

2.     Corbin, Charles B., Gregory J. Welk, William R. Corbin, Karen A. Welk “Concepts of Fitness and Wellness: Comprehensive Lifestyle Approach 9^th edition” 2011

3.    Fahey, Thomas D., Paul M. Insel and Walton T. Roth “Fit and Well: Core Concepts and Labs in Physical Fitness and Wellness 9^th edition” 2011

4.     Fleck, Steven J. and William J. Kraemer “Designing Resistance Training Programs 3^rd edition” 2004

5.     Franklin, Barry A. senior editor “ACSM’s Guidelines for Testing and Prescription 6th ed.” 2000

6.     Martens, Rainer “Successful Coaching 3^rd edition” 2004

7.  Thompson, Walter R., Neil F. Gordon and Linda S. Pescatello editors “ACSM’s Guidelines for Exercise

    Testing and Prescription 8^th edition” 2010