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.

Elin, is an alumni of St. Edward’s University and holder of a Bachelor’s degree in Kinesiology, furthered her academic journey by attaining a Doctor of Physiotherapy from Macquarie University in 2022.

Her passion for sports, particularly football (soccer), is evident in both her academic pursuits and personal endeavors. Specialising in the comprehensive well-being of athletes, Elin focuses on restoring them to peak performance while actively preventing future injuries.

Elin’s professional expertise is centered on musculoskeletal rehabilitation, with a specific emphasis on addressing and preventing knee injuries. Her approach integrates expert treatment with a commitment to educating and empowering patients, fostering their active involvement in enhancing their health and overall quality of life.

As an active participant in NPL football with SD Raiders, Elin brings firsthand experience and a profound understanding of the sport’s demands. Beyond the field, she extends her influence by contributing sports coverage over the weekends.

Christopher (Chris) Han graduated from the University of Sydney with a Bachelor’s Degree in Occupational Therapy, and then completed the Doctor of Physiotherapy program at Macquarie University in 2018. Chris is currently undertaking his PhD at the University of Sydney and Institute for Musculoskeletal Health in the field of low back pain and is due to complete this in early 2024. 

Chris is currently an assistant Physiotherapist for the NRL Referees. Chris has previous experience as the head Physiotherapist at Panthers Premier League Netball and a number of elite sporting athletes in the private setting.

Through Chris’ experiences, he has a particular interest in all areas of the body and musculoskeletal physiotherapy, sports, vestibular rehabilitation, and Men’s Health (pre and post prostate surgery).

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, in cardiac rehabilitation, neurological conditions, cancer and chronic musculoskeletal injuries.

Since working at Progressive, Andrea has a specialist interest in treating musculoskeletal injuries, helping people in the mid-late stage of rehab to get them to return to sport or work. As well as helping people manage chronic conditions such as arthritis, osteoporosis and diabetes.