Resistance Training – Back To Basics

At first, most people have a few different ideas in their mind when the term resistance training is mentioned.

It’s usually the thought of either someone lifting heavy at the gym or someone who’s resisting exercise all together! Regardless of your ideas, let’s take an honest look at resistance training so you can understand exactly what it is and the do’s and don’ts of resistance training.

In essence, resistance training is just your body using its muscles (yes, everyone has them) to push or pull against a force or some kind of resistance. This could include weights, body weight, a resistance band or even water.

The opportunities are endless, and the results are certainly not to be sniffed at no matter what age or fitness level you are. After all, who would say no to something that can promote stronger muscles, higher bone density, greater mobility and body composition management (less fat, more muscles and healthy functioning organs).

We bet that got your attention? Now, here are some do’s and don’ts to get you and resistance training a little better acquainted:

DO start with an assessment from your doctor or physiotherapist. They will be able to recommend the best types of resistance training for your needs, goals and most importantly what your body will benefit from.

DON’T be turned off by others in the gym. Everyone has a starting point, and not everyone has the same goals. Start at your own pace and do what feels comfortable for you. Don’t worry about the weights others are using.

DO start light. Working with resistance can be tricky to start with, so it is important your technique is correct, otherwise you risk injuring yourself.

DON’T go in head first. Whether it is working with a personal trainer, using YouTube videos to guide your first few pilates experiences or getting out your comfort zone and getting into a gym class – having a professional show you the way, and most importantly keep you safe, is the key to enjoying this experience.

DO train with resistance a few times a week. Rest is just as important as the training itself, so make sure you give your body the change to recover – this will also get you the benefits we spoke about earlier.

DON’T be restricted to the gym. Resistance training can be completed at home, using everyday items such as cans and milk bottles. Push-Ups, squats and lunges can be done while waiting for the microwave to finish or video sites like YouTube can offer a range of resistance training sessions that can be done with no equipment at home.

The highly experienced team at Progressive Sports & Spinal Physiotherapy are experienced in a range of areas including resistance training to promote injury management and recovery. Contact the practice today on (02) 4721 7798, email  or click here to book an appointment easily online.

Suzanne graduated from Western Sydney University with a Bachelor of Health Science (Sports and Exercise Science) in 2015. She then went on to continue her studies at Macquarie University graduating from the Doctor of Physiotherapy post-graduate degree in June 2019.

Since graduating, Suzanne has worked in the local Penrith area in both private practice and Sports Physiotherapy. Suzanne has worked with sporting teams including Penrith District Netball Association, Mt Druitt Rangers (NPL), Penrith Valley Figure Skating Club, and local dance and cheer schools. 

Suzanne has a particular interest in working with artistic athletes including cheerleaders and dancers. She has a professional background in both cheer and dance and has previously worked as both a cheer coach and dance teacher. Suzanne’s previous experiences are an invaluable resource to her as a physiotherapist, as she has a thorough understanding of the level of physical fitness and skill acquisition that these athletes must have in order to be successful on stage and in competition.

Suzanne’s other areas of clinical interest reside in lower limb musculoskeletal injuries, spinal pathologies and women’s health.

Nathanial graduated as a physiotherapist in 2012 which saw him work in private practice and hospital settings gaining experience in all areas of physiotherapy including hand therapy, splinting/casting, pre/post-operative care, Men’s Health and general musculoskeletal, occupational and sports physiotherapy. Since then he has gone on to complete further studies in physiotherapy enabling him to be the only dual titled Musculoskeletal, Sports and Exercise Physiotherapist in Penrith.

Nathanial has a strong background in sports physiotherapy achieving accreditation with NSWIS as a service provider and working with many elite sports teams.

Nathanial has a particular interest in working with elite athletes, complex cases and in particular assessment and management of knee, hip and shoulder pain.

Andrea graduated from the Australian Catholic University completing her Bachelor of Exercise and Sports Science in 2018 and Master’s of Clinical Exercise Physiology in 2020. After graduating she attained accreditation with ESSA as an Exercise Physiologist.

During her studies she gained clinical experience in both hospital and private practice settings, working in the cardiac rehabilitation program, heart failure service and mental health unit at Nepean Hospital. And at the ACU Exercise and Lifestyle Clinic working with clients with neurological conditions, cancer and chronic musculoskeletal injuries.

Since graduating, Andrea enjoys working with a variety of clients. She has a particular interest in treating musculoskeletal injuries and neurological conditions, striving to help people increase their functional capacity to get them back to work, sport or the things they love doing.