Basic Resistance Training Movements

If you walked into a gym or do a search for home fitness equipment you would be amazed at the number of fitness machines you will find. Truth is most machine movements could be broken down into only 8 basics movements. This is the same situation I see common in the martial arts, where you have 50 kicks and 30 strikes when in reality all movements can be broken down into Rotary (angular), Translatory (linear), and/or Curvilinear. All techniques are simple variations.

Let’s take a look at the pectorals or chest, for example. You could use a chest press machine such as, Hammer Strength Chest Press, Nautilus Chest Press, Barbell Bench Press, Fly machines, etc. If you asked someone at the health club which is better you would get a variety of responses. When in reality using those old rusty dumbbells sitting on the rack will do the same thing as those expensive machines.

You don’t need machines. You just need a basic understanding of how to apply the 3 elements of the fitness equation. These include strength training, aerobic exercise, and supportive nutrition. By challenging the muscle with a balance between resistance training, moderate aerobic exercise and supportive nutrition, you will have no problem reaching your fitness goals.

I will lay out the 8 movements below, and even offer a suggestion on how they can be structured into a simple routine. If you are not familiar with these exercises I highly recommend you seek a qualified fitness professional.

Squat

Whether you are performing a leg press where your body is in motion and your feet rest against a platform, or you are performing a leg press where your back is supported and you use your legs to push the resistance away from you, you are moving from the hip and knee joints extending the legs. This calls to action the large frontal thigh muscles named the quadriceps and the powerful gluteus (or butt muscle). One of the most all encompassing resistance training movements is the Squat which has you moving in precisely the same manner as a leg press machine, but calls into play balance and stability muscles used in real world movement.

Leg Curl

The hamstring muscles in the rear of the thigh contract when the knee joint flexes (bends). Whether you’re using a standing leg curl machine, seated leg curl machine, or lying leg curl machine, the primary movement is the same. If you have a partner that can be a spotter you can perform this movement (carefully) holding a dumbbell between your feet lying face down on the floor. You can even perform a leg curl by lying on the floor face up with your feet on a stability ball and press your heels downward into the ball as your knees bend. I have even performed these by locking my feet under a utility table, while facing the ground, lowering my upper body till my palms lightly touch then ground then pulling myself back up.

Calf Raise

The soleus and gastrocnemius are more commonly known as the calf muscles, and they are called upon to allow you to rise up on your toes, or propel yourself forward when you walk or run. Whether you are using a standing calf machine, performing calf raises on the leg press machine, or holding a dumbbell as you rise up on your toes, you’re efficiently targeting the calf.

Row

There are seated rows, cable rows, bent over barbell rows, and the list goes on, although they may have different names, they all ask the biceps and upper back muscles to work together to pull resistance toward the body. Incorporate a one-arm row with a dumbbell in your routine and you are calling to action those very same muscles. Of course, be sure to work both sides by performing the movement with one arm and then switching the dumbbell to the other.

Chest Press

We have already covered this one. You very simply perform a movement that pushes the resistance away from your body. Dumbbells? Barbells? Bodyweight? It is your preference. You can even use elastic tubing attached to a sturdy object behind you to push the ends forward in front of your body. Remember; think not of the machine, but of the anatomical movement.

Overhead Press

This is a great movement for developing, toning, and strengthening the shoulders. Whether you are pushing the handles of the shoulder press machine, performing a seated dumbbell shoulder press, an overhead barbell press, or standing on your head and pushing your body away from the floor, the movement is the same.

Bicep Curl

To work the biceps, you bend the elbow against resistance. There are all sorts of machines, cable units, and hydraulic devices to work the biceps, but a dumbbell in hand can stimulate development quite efficiently.

Tricep Extension

While the biceps bend the elbow, the triceps extend the arm from the elbow joint. They are being called to act in the chest press and shoulder press movements, but if you want to work that “back of the arm” area, incorporate a movement that begins with the elbow bent, and then pushes, against resistance, to extend (straighten) the arm. This can be done with a dumbbell in each hand lying on the floor, with a single dumbbell or a barbell overhead, with one arm at a time in a rear tricep extension, or pushing downward on a high pulley cable machine. My personal favorite is an exercise known as the skull crusher (Barbell Lying Tricep Extension).

Here is an example on how to put these together.

Basic Movements Putting it Together

Advanced

- while you might think advanced exercisers are way beyond the simplicity of these basic movements, the reality is, most of them are performing the movements in one way shape or form. The stronger the individual, the greater the resistance used making for a self-adjusting program that modifies itself to meet the individual’s physical requirements.

Will this routine work forever?

No. Since your body has the ability to adapt, known as adaptation, progress will not last forever and you will plateau. This example however is a good way to get things back to the basics.

Below is another method of using the 8 basic movements to design a 6 week program. Keep in mind this is a simple design.

Basic Movements Phase 1: Endurance - 2 Weeks

Basic Movements Phase 2: Strength - 2 Weeks

Basic Movements Phase 3: Power - 2 Weeks

The purpose of this article was to simply identify the basic movements and show how they could be designed into a program. It is always best to seek out someone with the qualification and expertise to design a comprehensive program specific to your needs and goals.