Resistance training program guidelines


Ian Gillam

A leading Exercise Physiologist and Nutritionist with over 20 years experience, Ian provides a wide range of exercise and nutrition services and has a unique expertise in the exercise and nutritional management of athletes with fatigue and overtraining-related problems.
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Below is a guideline to help you with your resistance training program


Name of exercise 

(muscles exercised)

Sets and repetitions 

weight (as required)

Key form elements
1. Step ups onto a 40 cm 

bench or step

(quads, hamstrings, glutes)

3 x 20 reps lead with 

each leg

Carry 3-5 kg DB as


Keep torso upright and tighten ‘core’. Stand up to full height on top of step. 

Take care not to trip while stepping.

2. Prone plank (on elbows 

and toes, or knees)

(abdominal core muscles)

Hold initially 20-30 secs 

Repeat 3-5 times with 60 secs rest between repeats

Draw in and tighten your core muscles. Lift body off floor and keep body straight. Stop exercise if any back pain develops.
3. DB bench press 

(pectorals, anterior deltoids

and triceps)

3 x 12 reps 

weight 2-5 kg

Lie on bench, fitball or floor With DB resting on front of shoulders, push DB directly vertical in a controlled manner until arms are fully extended. Return to starting position.
4. Seated rowing 

(posterior deltoids rhomboids,

trapezius, latissmus dorsi and


3 x 12 reps 

Use theraband

Sit with back upright and chest high. Link the theraband around feet. Pull shoulders back and then pull ends of theraband to armpits.  Do not lean back.
5. Curl-ups with twist 

(rectus abdominus, obliques)

3 x 15 reps each side Lie on back arms crossed on hips. Tuck chin into chest and twist to one side to touch hands on outside of knee. Repeat both sides.
6. Static lunge 

(quads, glutes and calf


3 x 12 reps with both legs 

Carry 3-5 kg DB as


Stand astride with one foot forward. Place hands on hips, keep back upright, lunge forward to take weight on the front foot, hold for a few seconds and then return to starting position.
7. Inclined chin ups 

(latissimus dorsi, biceps,

deltoids and pectorals)

3 x 12 reps 

No weight

Find a sturdy bar at chest height. Hang on the bar with legs extended to the floor. Keeping body straight, pull your chest up until it touches the bar. Lower body to starting position.
8. Half squats using fitball 

support against wall

(quadriceps and glutes)

3 x 12 reps 

Carry 3-5 kg DB as


Place a Fit ball against the wall and in the small of your back. Leaning against it with feet slightly in front of hips. Lower your body until your upper thigh is horizontal to floor. Keep back upright and chest high.
9. Seated DB overhead press 

(deltoids, trapezius & triceps)

3 x 12 reps 

Weight 3-5 kg

Sit on a bench or chair with DB’s in front of shoulders. Push ups up so DB’s 

are directly above the shoulders. Return to start.

10. DB curls 

(biceps and anterior deltoids)

3 x 12 reps 

Weight 3-5 kg

Stand astride with back upright and arms extended. Curl DB up to chest by 

only flexing elbows. Do not swing your trunk as part of the lifting movement. (If this is required, the DB’s are too heavy and the weight needs to be reduced).


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