Strength training at O’Malley Fitness

At O’Malley Fitness, we’re not a ‘one size fits all’ gym- we pride ourselves on tailoring personal training and group fitness classes to our clients’ needs, creating workouts that help them to achieve their goals.

Our PTs incorporate a range of exercises to mix up client workout routines. A great way of doing this and helping our clients to see improvement each week is by utilising strength training.

Strength training is using muscle force to move weight, including body weight. The purpose of strength training is to improve physical strength, whether it be for weight loss or to gain muscle mass.

Our O’Malley Fitness Personal Trainer Victoria, who is currently undertaking her Bachelor’s Degree in Exercise and Sport Science with an Honours in Nutrition at Deakin University, provided her thoughts on the benefits of strength training.

Strength training can work to: 

·      Improve muscle strength and tone

·      Improve mobility and balance

·      Increase the ratio of lean muscle mass to fat mass, which increases your metabolism

·      Decrease the risk of injury

·      Provide pain management

·      Provide a greater sense of overall wellbeing

·      Improve sleep

·      Reduce cognitive decline in the elderly

·      Improve confidence.

Below are some examples of our clients engaging in strength training exercises:

1.   Bench press

Muscle groups targeted: triceps and pectorals

Lie flat on the bench. Grasp the barbell at your chest, slightly wider than shoulder-width apart. Push the barbell up, lower to your chest, and repeat. Push your feet into the floor when you push up.

2.   Barbell squat

Muscle groups targeted: quadriceps, glutes, hamstrings and calves

Stand with your feet shoulder-width apart, place the barbell just above your shoulders, and bend your knees to a 90-degree angled squat. Slowly stand up without locking your knees, and repeat.

3.   Alternate shoulder press

Muscle groups targeted: triceps, traps, upper chest and deltoids

Holding a dumbbell in each hand just above should height (palms facing forward), raise one dumbbell over your head, holding the other dumbbell stationary. Bring the dumbbell back to your shoulder height and repeat the exercise with the opposite arm.  

4.   Pull up

Muscle groups targeted: biceps, upper back, forearms and pectorals

Grip the pull up bar with your hands slightly wider than shoulder-width apart, hands facing forward. Hang all the way down, knees slightly bent. Pull yourself up (ideally, until your chin is over the bar). Pause, and lower yourself down, and repeat.

The body changes and becomes accustomed to strength training exercises over time. It’s important to start light and build up the weight gradually to avoid injury and to achieve best results. Our trainers can help! Contact us to start your journey to becoming a stronger, healthier version of you.

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