Session 17 | Safe Strength Training
Strategies
© Australian Institute of Fitness
1 / 25
SETTING THE SCENE
Let’s get stuck into the theory and practice behind safe strength training strategies. For safe and
effective exercise prescription, the first requirement is what exercises to prescribe - safe exercise
selection. The next requirement is to ensure these exercises are executed correctly - safe
exercise technique and execution. To get results, we then need the know-how to progress the
exercises – safe exercise progression. If we satisfy these requirements, we should be designing
workouts that gets results and minimise the risk for injury.
The golden rule – Safety first for clients! Always!
These strategies can be applied to any resistance training exercise and include:
The steps to perfect technique
Determining intensity using the strength training intensity guide
When and how to spot
Exercise variations and progressions
You need to plan a visit to a well-equipped gym to complete the practical Your Turn called “Feel
the Force”. The goal of this practical is to work through a series of exercise progressions, one
exercise at a time, progressing from easier to harder variations – that is, from a simple movement
to a more complex one. You should feel the increase in intensity or skill and the need to apply
your safe strength training strategies!
© Australian Institute of Fitness
2 / 25
Elements of Difficulty
All fitness professionals must select the most suitable exercises and equipment for the client's
level of ability and experience. So what makes an exercise easier and harder? Think about this
question for a couple of minutes before you view the video and write down any emerging themes
that come to mind. Examples would be body position and degree of stability. Can you think of
others?
These elements of difficulty are used to determine the skill classification of an exercise and help
you choose the right level of exercise for your client’s level of ability and experience.
Element
Easier/Simple
Harder/Complex
Body Position
Seated
Supported
Body vertical or flat
Arms below shoulder height
Moving limbs in vision
Standing
Unsupported
Body in a range of angles
Arms above shoulder height
Moving limbs not in vision
Joint Movement Fewer joints moving
Smaller ROM
Natural ‘everyday’ movements
Many joints moving
Large ROM
Unusual or highly skillful movements
Control &
Stability
Bilateral movement (two feet, two
hands)
Various grips and various widths
Pulling above or below mid line
Multiple planes of movement
Travelling movement
Unstable equipment e.g., fitball,
BOSU
Unilateral movement (one foot, one
hand)
Easier to control e.g., machines
Light to moderate load
Natural ‘everyday’ loading
More challenging to control e.g., DB
Heavy loads
New or unusual forms of resistance
Resistance/
Equipment
Narrow or neutral grip
Pulling to mid line
One plane of movement
Stationary movement
Stable equipment e.g., machines
The more elements of difficulty an exercise has, the more complex the exercise requiring a
higher level of skill, balance, control and stabilisation to maintain neutral body alignment and
execute the exercise safely.
© Australian Institute of Fitness
3 / 25
STEPS TO PERFECT TECHNIQUE
By now you should be on your way to mastering perfect postures and exercise technique for a
range of exercises. We are now going to learn how to Perfect Technique by reviewing the four
steps to success. These steps will help us to (a) choose the right exercise and (b) progress an
exercise.
We are going to use the analogy of ‘driving a car’ to help us. When first
learning to drive, you select a vehicle that is easy to control and not of “high
performance”. In the gym, this refers to beginning with simple, easy to perform
exercises. For example, machine strength training exercises are often
recommended for beginners as they generally have a lower degree of
difficulty and are easy to handle when compared to free weight exercises.
Introducing the Four Steps
Steps 1-3 provide the foundation for good technique; only progress to Step 4 when all other steps
are mastered.
Step 1 - Posture
Put your seatbelt on before you drive off
Step 2 - Range of movement
Turn the steering wheel
Step 3 - Stability
Control the car as we drive
Step 4 - Load and/or complexity
© Australian Institute of Fitness
4 / 25
Push the accelerator and increase speed
Don't Go the Wrong Way
Many people go straight for Step 4 – they choose to lift a heavy load or a difficult
exercise without having mastered the preceding three steps – this is when the person will ‘cheat’
to complete the exercise, for example, swinging the trunk to lift a weight and injuries are more
likely to occur!
© Australian Institute of Fitness
5 / 25
Step 1 - Posture
The number one safety rule to apply when you get behind the wheel is to set-up correctly in the
driver’s seat and put your seatbelt on “click clack front and back” – doing this before we drive off
is more likely to ensure a safe trip. With strength exercises, this can be likened to starting with the
correct postural position and activating the stabilising muscles.
Common postural cues to use
Soft knees
Pelvis square – hips level
Spine neutral and abs braced
Shoulders back and down
Slight chin tuck
Refer to the Perfect Postures in your Exerpedia for specific postural tips.
© Australian Institute of Fitness
6 / 25
Step 2 - Range of Movement
Great, you are sitting in the driver’s seat of a suitable car and have your seatbelt on, You start the
car and begin to drive down the road at a controlled speed, things are going well until you come
to your first corner and lack the ability to turn because the steering wheel won’t move properly.
It is essential to have a steering wheel that can turn within the range that is required for your
journey. In strength training, we refer to this as your functional range of movement, that is, the
range of movement that is required in everyday movement patterns. For example, we should
have adequate range of movement to sit down (squat), lift overhead (shoulder press) and perform
other pushing and pulling movements. So we need to teach people how to turn their steering
wheel; to perform exercises with an adequate range of movement.
© Australian Institute of Fitness
7 / 25
Step 3 - Stability
If you can’t control the steering wheel when you are driving and the car weaves all over the road,
you are more likely to increase wear’n’tear and you may even crash the car! If the car is “loose”,
it is harder to control.
In strength training this can be likened to the effects of performing exercises with poor joint
control or poor stability leading to increased forces and premature wear on the musculoskeletal
system.
Establishing joint control and stability are a vital part of good technique as follows:
Provides a stable platform for the major muscles to work from.
Decreases joint stress and reduces the load on the small stabilising muscle groups due to
limiting unwanted joint movements.
Enhances lifting performance of major exercises due to a stronger base of support (less
chance of cheating by using other muscles)
Enhances body awareness by knowing what should move and what should be still
More likely to maintain good alignment throughout the movement
More likely to develop correct patterns of muscle recruitment
The major joints that require control while performing strength training exercises are the
scapulae, shoulder, lower back, pelvis and knees.
© Australian Institute of Fitness
8 / 25
Stabilising the Scapula and Shoulder Girdle
The movement of the scapula and shoulder joint are intimately related in many upper body
exercises, meaning that if the shoulder joint moves, there is a co-ordinated movement of the
scapula. For example, in an overhead press, once the deltoid has abducted the shoulder about
90 degrees, the scapula will rotate as the trapezius completes the movement above shoulder
level.
Sometimes however, the scapula moves too much or moves incorrectly such as any premature
and uncontrolled scapular elevation and upward rotation during shoulder movements. Lack of
control may cause shoulder impingement – this is where the rotator cuff tendons between the
acromion process and the humeral head are compressed. The goal is for the scapula to be set or
aligned in the correct postural position and any scapula movements that are not considered part
of the technique should be avoided.
Poor stabilisation of the scapula is indicated by the:
Shoulders moving too far forwards such as dropping the shoulder in a single arm row – a
controlled full range is recommended but not at the expense of control.
Shoulders moving too far backwards such as excessive scapula retraction (squeezing the
shoulder blades together) in a seated row – this can also cause the back to arch; a good cue
is to keep the sternum still!
Shoulders lifting when they should be still – this is scapula elevation and often occurs in the
up phase of a lat pulldown indicating that the muscles responsible for scapula depression are
not doing their job!
Shoulder blades sticking out (wing scapula) – this can occur when the upper body is loaded
such as the start position of a push-up and indicates that the stabilisers of the scapula are
weak
So what do we do when poor scapula stabilisation is evident?
As the shoulder girdle is part of posture, you should first test the client’s ability to ‘hold’ the
scapula in Step 1. In the start position, the shoulders need to be set down and the scapula should
be flat on the ribcage; not squeezed together or sticking out. If the static position cannot be held,
the person is unlikely to stabilise during dynamic movement.
In the start position, the scapula stabilisers must be activated. The scapula stabilisers include
serratus anterior, pectoralis minor, rhomboids and trapezius posteriorly. We teach scapula
stabilisation by gently retracting and depressing the scapula which activates the trapezius and
rhomboid muscles posteriorly, and the pectoralis minor and serratus anterior muscles anteriorly.
Hence, not only does scapula stabilisation prevent unwanted movement of the scapula but also
serves to activate the scapula stabilisers.
Try this imagery - imagine the shoulder blades making a soft v, or that you are gently squeezing a
peach between them between your shoulder blades. Avoid the ‘sergeant major’ chest up and
shoulders back – only provide this postural cue if the person is slouching.
Next thing to do to improve scapula stabilisation is to keep the scapula stabilisers activated
during the movement. You may need to reduce the weight. A good teaching tip is to ask the client
to imagine that they have to hold the V between their shoulder blades. If the client cannot
stabilise after reducing the weight then the exercise is too challenging and an easier one should
© Australian Institute of Fitness
9 / 25
be chosen instead.
Poor spinal alignment and poor scapula control –
scapulae are elevated and protracted
© Australian Institute of Fitness
Ideal neutral spine and good scapula
control – scapulae are depressed
10 / 25
Stabilising the Neck, Lower Back and Pelvis
Stabilising the Neck
This firstly involves ensuring that the cervical spine is in the correct neutral alignment with the
ears over the shoulders. Many people have a forward head posture which is common with
excessive kyphosis. Alternatively, people look up and hold the chin in a high position causing the
neck to arch. The deep cervical flexors are the main stabilisers of the neck and are activated by
encouraging a slight chin tuck. Avoid saying chin up unless the person is dropping their chin. In a
standing position, the eyes should be on the horizon. When the trunk moves, the eyes should
follow the movement.
Stabilising the Lower Back
Core stability and correct spinal alignment are crucial in stabilising the back. The first thing is to
ensure that the spine is in neutral alignment hence the lower back should have a slight lumbar
curve. Then we activate the stabilisers by gently contracting the abdominal muscles to
encourage a subtle isometric contraction of the core by bracing the abdominals. Emphasise
normal breathing; never hold the breath.
In addition to the local spinal stabilisers, the global stabilisers such as the erector spinae group,
rectus abdominis and other superficial muscles, will be called upon when more stabilisation is
required especially in large compound movements involving load.
Try this imagery – imagine that you are wearing a corset or belt around your waist and you are
pulling it in just one notch tighter, or pulling on tight jeans; hold that deep contraction.
Stabilising the Pelvis
Pelvic positioning affects the lower back hence a neutral pelvic position is essential for the
correct alignment of the lumbar spine. In standing, the anterior superior iliac spine (ASIS) of the
pelvis should be level with the posterior superior iliac spine (PSIS) and vertically with the pubis.
Therefore, the pelvis should not be tilting forwards or backwards.
The challenge is to keep the pelvis neutral during movement. The pelvis is stabilised
predominantly by the oblique muscles and hip abductors (e.g., gluteus medius). The abdominal
brace is recommended as many of these muscles attach onto the pelvis hence will help to keep it
still.
© Australian Institute of Fitness
11 / 25
Hip, Knee and Foot Alignment
The knee tends to be the more challenging joint to stabilise and align. The ideal alignment is for
the knees to be in line with the toes – specifically the centre of the patella should be in line with
the second metatarsal. This promotes proper patellofemoral tracking. If the patella does not track
properly, for example, when the knee falls inward to the midline (‘buckles’), it places unequal
forces through the knee joint and may cause knee problems.
Knee position is partly determined by hip mechanics and pelvic stablisation and it is
recommended that the client concentrate on squeezing their buttocks to activate the gluteals.
This will help place the leg and the knee into a more desirable biomechanical position.
Last but not least, the knees should be soft (slightly bent as should the elbows) to reduce the
stress placed on the joint hence the rule to never lock the knees (or the elbows). This is
particularly important on extension – check that you fully extend without locking.
© Australian Institute of Fitness
12 / 25
Step 4 - Load and/or Complexity
Let's see if you're ready to race your sports car?
Would you race a car without your seatbelt fastened?
Would you race a car with a steering wheel that did turn correctly?
Would you race a car that you could not control?
No, you only race your car when your seatbelt is fastened (good posture), your steering wheel
turns correctly (adequate range of motion) and when you have full control over your car (stability).
Once you have mastered the skill of stabilising joints, such as the neck, shoulder, lower back,
pelvis and knees and can move through a functional range without losing stability of those joints,
you may increase the amount of weight you use and/or try more difficult exercises. Without
Posture, Range of Movement and Stability there is no place for Load. Too often, people “load up”
and end up with an injury.
© Australian Institute of Fitness
13 / 25
Coach Tip
© Australian Institute of Fitness
14 / 25
STRENGTH TRAINING INTENSITY GUIDE
Now that we have the strategy for choosing the right exercise, we now need a strategy for
selecting the right intensity.
Intensity is a combination of load and complexity. For example, a less stable, unilateral exercise
such as a lunge is more complex and will feel intense without much load or weight. A
suppported, stable exercise such as a machine leg press is less complex and more load can be
applied.
The Strength Training Intensity Guide (nicknamed the STIG) has been developed by the Institute
as a user-friendly tool to assist you choose the right intensity and monitor the intensity as your
client trains.
Strength Training Intensity Guide (STIG)
Level 1-3
Very easy to light; I could keep going for a long time
Level 4
I can feel effort in my muscles (ideal for warm-up)
Level 5
It feels somewhat heavy but I can keep going
Level 6
It is quite heavy but I have control
Level 7
It is really heavy and I can’t do many more reps (need a spotter)
Level 8
I am fatiguing but I can do one more rep (spotter crucial)
Level 9
Fatigued but going to see if I can do another rep (spotter crucial)
Level 10
I am physically and mentally incapable of moving the weight
Print this page from the session PDF so that you can apply the STIG to your own training and
client practice sessions.
How to use the strength training intensity guide for clients of differing abilities.
Training Age
Objective
Level
First time
Learn safe technique – avoid too heavy too soon
Level 4-5
Beginner
Reinforce technique and gradually increase intensity
Level 5-6/7
Intermediate
Establish skill with load
Level 6-8
Advanced
To get stronger
Level 8-9
Did you know that the harder you train, the more recovery you need?
© Australian Institute of Fitness
15 / 25
Starting Weight
What weight should you use? From your own strength training, you should have a good idea of
what weight is considered light, moderate and heavy. You then need to adjust this to suit the
level of your client. It gets easier with experience.
Follow these guidelines:
Explain the Strength Training Intensity Guide to your client and identify the level you require
them to train at
Always underestimate rather than overestimate the weight – aim to progress the weight rather
than having to regress - increase the weight as required based on the level your client reports
Ask for client feedback at the start, middle and end of the set
Look for excessive strain, loss of form and technique – decrease the weight if technique is
compromised
Always make sure that the technique is perfect before the weight is increased!
© Australian Institute of Fitness
16 / 25
Coach Tip
Prior to viewing the video, make sure you have reviewed the Strength Training Intensity Guide
and information on starting weight.
© Australian Institute of Fitness
17 / 25
SPOTTING
Spotting is required when a client is struggling! This may be a beginner who needs guidance or a
client reaching fatigue and trying to complete a few more repetitions. The trainer assists by either
holding the resistance or holding the client (exercise dependent).
Spot where most influence e.g., bar or body?
Always ask the client for permission to touch – be specific about where and how
Set up communication terms
Confirm the target repetitions
Be prepared for the worst
Position yourself to protect yourself and the client
Don’t over spot or under spot
Unrack and rack bar together
In the Bench Press shown to the right, a spotter is
needed to help the client lift the bar from the rack
(unrack) and place it back on completion of the
exercise (rack). To rack and unrack the bar, the
shoulder is in a compromised position hence the
assistance of the spotter reduces the risk for injury.
For this exercise, the spotter would 'spot the bar' and
in most cases, stand behind the client's head.
© Australian Institute of Fitness
18 / 25
Spotting Positions Part A
Practice these spotting positions and techniques on a friend or training partner.
DB Bench Press – spot the elbows or wrists
DB Chest Fly – spot the elbows or wrists
Lat Pulldown (wide grip) – spot the bar
Lat Pulldown (close grip) – spot the bar
Seated Row – spot the wrists (avoid holding
the cable)
Standing DB Shoulder Press – spot the
wrists or elbows
© Australian Institute of Fitness
19 / 25
Spotting Positions Part B
Practice these spotting positions and techniques on a friend or training partner.
Chin-up – spot the body either around the ribs or waist
Some clients may feel uncomfortable with you touching them so ask where they would like to be
spotted. If you cannot reach their waist/ribs, spot the thighs or feet taking care not to push them
into a hyperextended back position.
Squat (start position)
Squat – spot the body
Spot the body, preferably the waist, in squats, deadlifts and lunges - keep your centre of gravity
close to the client – squat/lunge with them to protect your back. For heavy squats, use a squat
rack or power rack for enhanced safety. Make sure you clearly explain where and how you will
spot - some clients may feel uncomfortable with you touching their abdominal region so always
ask for permission first.
© Australian Institute of Fitness
20 / 25
EXERCISE PROGRESSIONS
The first exercise listed in the progression for each movement pattern is the easier variation. The
goal is to progress a client from a simple movement to a more complex one but the client has to
‘earn the right’ to progress by mastering Steps 1-4 at each progression.
Step 1 - Posture
Slight chin tuck
Shoulders down and scapula set
Neutral spine and abs braced
Pelvis square – hips level
Knee over second toe
Soft knees and elbows
Step 2 - Range of movement
Step 3 - Stability
Step 4 - Load or Performance
© Australian Institute of Fitness
21 / 25
Sample Lower Body Progressions
Squat
Body weight
With dumbbells
With barbell
Single leg squat
Single leg squat with dumbbells
Dead lift
Modified with barbell
With dumbbells (not modified)
With barbell (not modified)
Lunge
Body weight split (static lunge)
Weighted split (static lunge)
Body weight backward lunge (step behind)
Weighted backward lunge
Body weight forward lunge (step forward)
Weighted forward lunge
Leg press
(use sparingly for strength
gains as not functional)
Light weight to start and to ensure good form
Increase weight
Single leg press – light weight to ensure good form
Increase weight
© Australian Institute of Fitness
22 / 25
Sample Upper Body Progressions
Chest – horizontal push
* Push-up requires a
higher level of stabilisation
than a seated machine
chest press hence for a
weaker person, the chest
press may go first
Push-ups* – 3 progressions: wall, half (knees), full (toes)
Seated machine chest press
Barbell bench press
Dumbbell bench press
Dips
Shoulders – vertical
push
(as the DB press allows a
more natural movement, it
precedes BB in this
exercise)
Seated machine shoulder press (light weight)
Bench Dip
Dumbbell shoulder press
Barbell shoulder press
Forward Dip (suspended)
Back – horizontal pull
Machine supported seated row
Machine unsupported row
Single cable rows
Single arm dumbbell rows (on bench)
Bent-over row
Back – vertical pull
Lat pull down – vary grip
Assisted chin-ups
Chin ups (unassisted) – vary grip
Abdominals/Trunk
These muscles should be activated during all strength training
exercises – teach clients to brace and maintain neutral
alignment in all exercises
© Australian Institute of Fitness
23 / 25
Your Turn | Feel the Force
It is time to FEEL the FORCE and apply the principles of progression. This gym practical requires
you to perform the exercise progressions on the previous pages. You will need access to a wellequipped gym and a copy of the following guide.
Strength Training Intensity Guide (STIG)
Level 13
Very easy to light; I could keep going for a long time
Level 4
I can feel effort in my muscles (ideal for warm-up)
Level 5
It feels somewhat heavy but I can keep going
Level 6
It is quite heavy but I have control
Level 7
It is really heavy and I can’t do many more reps (need a
spotter)
Level 8
I am fatiguing but I can do one more rep (spotter crucial)
Level 9
Fatigued but going to see if I can do another rep (spotter
crucial)
Level
10
I am physically and mentally incapable of moving the
weight
Print this page from the session PDF so that you can apply the STIG to the Your Turn.
Visit your Your Turn Diary for more details.
© Australian Institute of Fitness
24 / 25
ROUND UP
Did you FEEL the FORCE? Did you apply the steps for perfect technique? This session was
designed to help you choose the correct exercise for clients and have strategies for progression.
Steps to perfect technique
Step 1 - posture
Step 2 - range of movement
Step 3 - stability
Step 4 - load and/or complexity
Strength training intensity guide
Starting weight
Spotting
Exercise progressions
© Australian Institute of Fitness
25 / 25