Need Assistance? 01384 442752 (UK)


Duration (approx) 100 hours
Qualification Statement of Attainment

Learn about Exercises that Build Strength

An introductory course for anyone wanting to go into fitness instruction.

  • Some of the areas covered include types of resistance training, equipment and applications as well as developing training methods.

Students must have access to a gym for the practical component.

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Learn How To Exercise with Weight

  • Help yourself or help others.
  • Build muscle mass, strength and fitness in a measured way.
  • Using Weight Machines or Free Weights.
  • Learn how to manage strength training for sports people and athletes.
  • Compliment your skills as a Personal Trainer or Sports Coach.

Course Structure and Lesson Content

There are 6 lessons in this course:

Lesson 1. Types of Resistance Training
  • Principles of Resistance Training
  • Principles of Exercise; frequency, testing, time, type
  • Benefits of Resistance Training
  • Types of Resistance Training; Weights, Body Building, Power Lifting, Tubing
  • Muscle Contraction
  • Isotonic, Concentric, Eccentric, Isokinetic Exercise
  • Terminology
  • Resistance Training Program Components
  • Type of Activity
  • Misconceptions about Training
  • Major Muscle Groups
Lesson 2. Equipment and Applications
  • Choosing the Best Training Equipment
  • Resistance Training Systems; free weights, pin loaded machines, isokinetic, resistance bands
  • Design of Fitness Equipment; Exercise Bikes, Rowing Machines, Treadmills, Step Machines, etc.
  • Training Variables; repetitions, sets, duration, workload, intensity, training frequency, work out time, etc.
  • Overload and Over training
  • Stretching
  • Warm Up
  • Recovery and Cool Down
  • Risk Management
  • Posture
  • Gym Maintenance
  • Health and Safety
  • Gym Standards
Lesson 3. Understanding Movements
  • Flexibility
  • Exercises
  • Movement and Muscles; how muscles work, Muscle Fibre, Skeletal Muscle Types
  • Types of Movement; free active, active assisted, active resisted, relaxed passive, forced passive, etc.
  • Types of Muscle Work
  • Types of Muscle Contraction
  • Physiological Adaptation
  • Muscle Tone
Lesson 4. Selection of Exercises
  • Introduction
  • Body Shapes
  • Exercises for Different Sports; basket ball, football, track and field, etc.
  • Problems During Exercise
  • Training Response
  • Tolerance capacity
  • Fatigue
  • Recovery
  • Training effect (i.e. over compensation)
  • Deterioration (i.e. decay)
  • Injury and Ignorance
Lesson 5.  Developing Training Methods
  • Training Principles
  • Principles for beginner training; intermediate principles and advanced
  • Resistance Training Tips
  • Training with Your Own Body Weight
  • Use of Resistance Training
Lesson 6.  Planning a Program
  • Mental State for Training
  • Risky Clients
  • Fitness Goals
  • Length of Training Phases (Cycles)
  • Record Results and Make Changes as You Go

Course Aims:

  • Identify different types of resistance training, the purpose of each, and explain the misconceptions that are commonly held about training.
  • Demonstrate a working knowledge of types of resistance training equipment available, its use, care and maintenance and application to training variables and client program needs.
  • Recognise correct resistance training form in exercises and apply correct techniques where necessary in demonstrating and instructing.
  • Select training methods and programming principles relevant to increasing strength, power, speed, local muscular endurance, cardio vascular endurance and weight loss.
  • Outline the training method relevant to increasing strength, cardio vascular efficiency, muscular endurance, physical rehabilitation and programs for sports people.
  • Plan and describe elementary circuit or resistance training programs for non risk clients.

Resistance Training can Achieve a Great Deal when it is Better Understood 

Resistance training is used for different reasons. The common uses of resistance training are to increase strength, to increase power, to increase muscle mass and definitions as well as to develop aerobic conditioning.

It isn't only about building a muscular physique

Strength and balance in muscles is important for holding your body together; keeping bones and tissues in the right places and functioning properly. When some muscles are really weak and others are too strong; bones can more readily go out of alignment, back and neck problems can develop, and a whole range of medical issues can arise.

Often visits to a chiropractor or physiotherapist become necessary because of imbalances in muscles caused by lack of appropriate or balanced exercise.

Muscle Contraction

There are a variety of different ways that muscles may contract, and different types of contraction relate to different types of exercise. It can be valuable to understand these differences, when planning an exercise regime for resistance exercise.


Sometimes called dynamic exercises, these involve moving a constant weight (resistance) over the full motion of movement. It is the most common form of exercise and uses concentric and eccentric contractions. The key is to concentrate on the specific muscles doing the exercise. Correct form is essential. The cheating methods of 'throwing and swinging the weight' will do little for muscle development and more for injury. 

Details on how isotonic exercises work are covered in books such as The Encyclopaedia of Modern Bodybuilding by Arnold Schwarzenegger and Bill Dobbins (1985) (London, Pelham Books).


Where a muscle shortens as it contracts e.g. bicep curls (biceps muscle). The upwards phase is known as concentric.


Where a muscle lengthens as it exercised e.g. biceps are eccentrically exercised as the weight is lowered in a biceps curl. 


Isokinetic training involves contraction at maximum tension throughout the full range of movement. In practice this is achieved with a machine called an ergometer which equals force (from the athlete) with a reactive force (from the machine). This is similar to Circuit equipment. 


Sometimes called static exercises, these involve little movement (but usually no movement) of the limbs however muscles are contracted. It is a lot like trying to push over a building. The disadvantage is that strength is not developed over a full range of movement; however certain sports require this type of strength such as gymnastics, wrestling and martial arts. 

Some time ago isometric exercises were considered harmful to the health of many individuals (due to the belief that it causes higher strain on people with weak hearts). Today this form of exercise is seen as a useful adjunct to other traditional isotonic.

What does this course offer me?

  • Learn about the different types of resistance training.
  • Understand movement, the right equipment to choose and how to exercise.
  • Develop training methods.
  • A course to benefit you or to help you in your learning to help others.

You can start at any time - you can enrol on Resistance & Gym Supervision today. Study by distance learning with the support and guidance of our expert tutors.

If you have any questions, get in touch with our specialist Health and Fitness tutors, or phone us on (UK) 01384 442752 or (International) +44 (0) 1384 442752.


Courses can be started anytime from anywhere in the world!

Towergate Insurance welcomes Professional Liability insurance applications from ACS graduates across all disciplines. Click here for more details.

Meet some of our academics

Lyn Quirk M.Ed.,Dip.Med.,Dip.SportsOver 35 years as Health Club Manager, Fitness Professional, Teacher, Coach and Business manager in health, fitness and leisure industries. As business owner and former department head for TAFE, she brings a wealth of skills and experience to her role as a tutor for ACS.M.Prof.Ed.; Adv.Dip.Compl.Med (Naturopathy); Adv.Dip.Sports Therapy