Setting up for success

In this section, we’ll provide you with some top tips for setting up your space so that you can train safely.

Watch the video below for an overview provided by Dr Ashley Gluchowski.

Key features of a good exercise space

Hard, flat floor with a non slip surface

Do not stand on mats or rugs that can move

Enough space to swing your arms and legs without bumping or hitting walls or furniture

Setting yourself up: Stance and positioning

For most strength exercises, we want a sturdy base and a slight bend in the knee. We can achieve that with the foot tripod. The foot tripod has three contacts with the ground – the centre of the heel, the ball of the big toe, and the base of the 5^th, or smallest toe.

Bracing your core

For most strength exercises, we want to maintain a neutral spine and avoid swaying from side-to-side or front-to-back. Bracing your core is another fundamental skill in strength training.

To brace your core, take a breath into the belly (not the lungs) and trap the air in there. Imagine you took a breath and at that same time, someone went to punch your stomach.

Range of motion

For most strength exercises, we will want to work to a full range of motion. This will help to keep our mobility as we age. Full range of motion means that we move (flex and extend) our joints through the maximum available movement at that body part.

Strength training essentials

Setting up for success