Resistance Training Series 3 – Working Examples

Resistance training

So far in this series of blogs we have discussed how resistance training develops muscular strength and endurance, muscle mass and power through resisted muscular contraction. These components of fitness are at play at every moment in our daily lives and are key considerations as we get older, especially if we plan to live with energy and vitality. Click here for a recap on part one, and to read about the benefits of resistance training, click for part two.

In this final article, we give examples of resistance training exercises you can do as part of your fitness programme :

Working Examples

Note that the following resistance training examples should appear as part of a total fitness programme, in which you would perform a warm-up, and other preparations (including mobility, postural and functional movements) before using exercises like the ones below. Resistance training sessions should be followed by a short cool-down, and the appropriate stretches to worked muscles:

Session A

Reps x Sets
Locomotion Sandbag Walking Lunges 3 x 40-60 Secs
Hip Hinge Kettlebell Bulgarian Split Squat 3 x 12 ES
Horizontal Push Dumbbell Chest Press 4 x 10
Horizontal Pull Bodyweight Inverted Row 4 x 10
Unilateral Alternating Side Planks from Hands 2 x 16
Rotary Strength Cable Stiff-Arm Trunk Rotations 3 x 8 ES
Postural Cable ER Face Pulls 2 x 20

Session B

Reps x  Sets
Locomotion Inchworm Hand Walks (Soft Mat) 3 x 40-60 Secs
Level Change Barbell Step Up 3 x 12 ES
Vertical Push Dumbbell Alternating Shoulder Press 4 x 10 ES
Vertical Pull Cable Lat Pulldown 4 x 10
Unilateral Kettlebell Step Out Side Lunge 2 x 15 ES
Rotary Stability Band Resisted Front Press-Out 2 x 20 ES
Functional Bear Crawling 3 x 30-40 Secs


Baganga, R., Crisp, A., Oliveira, L., Pereira, A., Santos, G., Verlengia, R. (2018) Effects of Aerobic Training versus Resistance Training on Body Composition and Systemic Biochemical Parameters of Overweight or Obese Adults, Journal of Exercise Physiology Online, 21(2), pp. 227 Bendall, M.J., Bassey, E.J. & Pearson, M.B. (1989) Factors affecting walking speed in elderly people,  Age Aging, 18,pp.327–332. Fife, D., Baranik, J.I. & Chatterjee, M.S. (1984) Northeastern Ohio trauma study: II: Injury rates by age, sex, and cause, American Journal of Public Health, 74,pp.473–478. Miller, W.J., Sherman, W.M., & Ivy, J.L. (1984) Effect of strength training on glucose tolerance and postglucose insulin response, Medicine and Science in Sports and Exercise, 16, pp. 539–543. National Institute of Diabetes and Digestive and Kidney Diseases (2018) Health Risks of Being Overweight.Available at: 07.06.2018) Pollock, M., Vincent, V. (1996) Resistance Training for Health. Washington, DC: President’s Council on Physical Fitness and Sports.

For more detail on the benefits check out Resistance Training Series 1 – What is Resistance Training?

Vladimira is a dedicated Fitness Instructor, awaiting her final Personal Training examination. Passionate about sports and fitness from a young age, she competed at academy level in volleyball and athletics. Vladimira takes a total-body approach to exercise with teaching centred on correct technique, mindful movement, and awareness of posture. Vladi enjoys coaching people into a mindset where healthy nutrition and an active, playful lifestyle are key ingredients. She is an avid cook and passionate writer.

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