I was asked by a master’s swimmer to provide some simple resistance training that could be done from home. You can do weight training from home easily. You just need a few dumbbells and a swiss (gym) ball. In fact you don’t even need the swiss ball because you can improvise here too. If you you have a chin up bar across a doorway then there are extra exercises you can do but it isn’t a necessity. If you don’t have dumbbells, you can substitute with stretch cords.
Usually you will do resistance training 3 times per week in order to get stronger and later on to maintain your strength. I’ve given 3 exercises per muscle group so you don’t get bored (believe it or not, muscles have a memory and know when they are doing the same thing day in day out – they will go on autopilot), hence there are 3 weeks of programmes for you to rotate. You don’t need to do all the exercises each time, it is OK to pick and choose, but try to do at least 2/3’s. If you have time to do the whole session then that is even better.
Another way you can mix it up is like this: one week do low repetition with high weights (e.g. 2 sets of 8 reps of each exercise); this is power training. The next week you do endurance training – high repetitions of low weights (e.g. 2 sets of 18 repetitions of each exercise, or 3 sets or 16 repetitions).
If you alternate power weeks with endurance weeks and rotate the 3 different weekly programmes then you will find yourself having the variety of a six week programme.
Following the programme I have included links to YouTube clips that show the correct way to do each exercise. Even if you think the exercise is a simple one and you know how to do it, it’s a good idea to have a quick look at the clips because doing the exercises properly will keep you safe and free from injury.
Here’s the programme:
Warm up first in your own fashion: walk, skip, star jumps, burpees etc
| Week 1 | Week 2 | Week 3 | |
| Biceps | Concentration Curls | Reverse Dumbbell Curls | Hammer Curls |
| Triceps | Dumbbell Triceps Curls | Triceps Kickbacks | Bench Dips |
| Shoulders | Dumbbell Military Press | Front Raises | Lateral Raises |
| Back | Pull Ups With Wide Grip (if you have a chin up bar) | Bent Over Dumbbell Rows | Dumbbell Shrugs |
| Chest | Push ups | Incline Dumbbell Bench Press | Flyes (on bench or swiss ball) |
| Quads | Squats With Dumbbells | Step Ups with Dumbbells (from close to step) | Lunges with Dumbbell |
| Rest of Legs | Step Ups – step from 1m away from step | Calf Raises | Dumbbell Single Dead Lift |
| Abs | Standard Crunches 3 sets of 40 | Elbow to Knee Crunches 3 sets of 40 | Bridge – hold for 30 seconds x 4 – can do side bridge, swap sides |
Here are the links to YouTube clips showing how to properly do each exercise.
Bench Dips (use bed or chair lodged against a wall so it doesn’t move) http://www.youtube.com/watch?v=0326dy_-CzM
Bent Over Dumbbelll Row http://www.youtube.com/watch?v=pnc8JL_KjSI&NR=1
Bridge http://www.youtube.com/watch?v=9Ar2iRusnnc&feature=related
Bridge (Side) http://www.youtube.com/watch?v=-TpiiJ1PWUU
Calf Raises (can use indoor stairs too or a sturdy book) http://www.youtube.com/watch?v=cxdbianNKAQ
Concentration Curls http://www.youtube.com/watch?v=kZWjCPJsX5k
Crunches http://www.youtube.com/watch?v=YUnAWuDVDHA
Crunches (Elbow to Knee) http://www.youtube.com/watch?v=W5TuNH4o5Dg
Dumbbell Military Press http://www.youtube.com/watch?v=OgICP3JUCQA
Dumbbell Single Leg Dead Lift http://www.youtube.com/watch?v=7eACTTzeh-E
Dumbbell Shrugs http://www.youtube.com/watch?v=g6qbq4Lf1FI
Dumbbell Triceps Curls http://www.youtube.com/watch?v=-Vyt2QdsR7E
Flyes (lie back on Swiss ball so spine parallel with floor) http://www.youtube.com/watch?v=C2WwbNNJGgs
Front Raises (tip: once you raise your arms beyond a ninety degree angle with your body, you begin to focus more on your traps than your shoulders) http://www.youtube.com/watch?v=d5dqbChlsBg
Hammer Curls http://www.youtube.com/watch?v=OrmksPdytOQ
Incline Dumbbell Bench Press (can use swiss ball, improvise or just lie on floor if necessary) http://www.youtube.com/watch?v=u2dSVevAe5A
Lateral Raises (same tip as for front raises) http://www.youtube.com/watch?v=H6tJgGAnJik
Lunges With Dumbbells http://www.youtube.com/watch?v=D7KaRcUTQeE
Pull Ups with Wide Grip (if you have a chin up bar) – works lats and traps http://www.youtube.com/watch?v=Z_7_9Qw8X5Q
Push Ups http://www.youtube.com/watch?v=pgkzpe9e2pg&feature=related
Reverse Dumbbell Curls (palms down) http://www.youtube.com/watch?v=VXLWKzw4U9U
Squats with Dumbbells http://www.youtube.com/watch?v=kJGk-imwcHc
Step ups (step from close in to work the quads) http://www.youtube.com/watch?v=KQwB8E4WRu4
Step Ups from far Away (as above but without dumbbell and take steps from 1m away – this will now work your hamstrings instead of your quads).
Triceps Kickback (use swiss ball, bed or chair) http://www.youtube.com/watch?v=ZO81bExngMI
