10: Strength Training
- Page ID
- 130258
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For many years, I worked as a labor and delivery nurse. It was a very physically demanding job. I could be on my feet for an entire 12- (or 14- or 16-) hour shift. I assist in heavy lifting to care for patients with limited mobility related to epidurals or surgery. Helping patients deliver might include holding a leg or working in an awkward position to meet the patient’s needs. I witnessed and felt the toll that this type of work took on not only my body, but the other nurses around me. Unfortunately, many colleagues suffered from injuries, chronic back pain, and even sometimes the need for spinal surgery.
My experience is not unique. Nursing has been documented as the occupation with the highest prevalence of heavy lifting, which is noted as the most significant risk factor for the development of musculoskeletal injuries, especially to the lower back (Tariq et al., 2023). As such, it is no surprise that nurses have a higher-than-average risk of sustaining musculoskeletal problems related to their work. For a first hand story of a nurse lifting injury, you can read more in the article "The nurse who could lift" (Jones, 2017).
Nurses often engage in the actions of bending, reaching, extended periods of walking and standing, heavy lifting, and moving patients. These activities make nurses especially vulnerable to back injuries, fatigue, slips, trips, and falls (Dressner & Kissinger, 2018). In their report which used data from 2016, 27.7% (5,490 cases) of the days-away-from-work cases involving RNs resulted from injuries to the back and required a median recovery time of 7 days. These injuries occurred at an incidence rate greater than the rate of back injuries for all occupations (Dressner & Kissinger, 2018). Physicians and physical therapists also have been documented to have a prevalence of back issues, though not quite as high as nurses (Tariq et al., 2023).
These startling statistics should be used as a call for nurses to consider modifiable and non-modifiable risk factors for musculoskeletal injuries and preventative steps that can be taken proactively. Physical activity helps nurses reduce stress, build stamina, and inspire healthier lifestyles. While nurses often stay active throughout the day, many do not meet the recommended exercise guidelines (American Nurses Association, n.d.). Strength training is one highly impactful approach to helping prepare the body for the physical demands of nursing (Barrington Orthopedic, 2021). Strength training has numerous benefits that may include bone strengthening, weight management, quality of life improvement, chronic condition management, and even sharpened thinking skills (Mayo Clinic, 2023). Strength training can be done through different methods such as weight lifting or resistance training. Resistance training is defined as "a form of exercise that increases muscular strength and endurance by exercising a muscle or muscle group against external resistance" (Cave, n.d., para. 2). It is associated with improved blood pressure, glycemic index, lipids, and body composition. It also has been associated with enhanced sleep quality and reduced symptoms of depression and anxiety (Paluch et al., 2023). Similarly, weightlifting is a common form of exercise used to improve strength and power (Morris et al., 2022). While this training is often associated with athletes, there are definite benefits to consider for healthcare professionals with physically demanding jobs. Like so many other areas of wellness, research specific to the short- and long- term benefits of weightlifting and resistance training specific to nurses or those in helping professions is limited. However, there is plenty of evidence-based support for the health benefits of these activities to the general adult population.
When considering how important the body is as a tool for healthcare professionals, perhaps the Bible can provide further inspiration. 1 Corinthians 6:19-20 (NIV) reads: "Do you not know that your bodies are temples of the Holy Spirit, who is in you, whom you have received from God? You are not your own; you were bought at a price. Therefore, honor God with your bodies." Providing care for others as a healthcare worker seems like an excellent way to honor God with your body. Taking that one step further, providing care for your own body so that you can provide care for others seems like another excellent way to honor God with the gift that is your body. Let those words serve as motivation as you tackle this week’s physical activity!
Activity
This week, you are going to move!! The goal is to complete a total body weightlifting circuit routine. If you are completely new to the gym/fitness center, that is okay! Do not stress. Here are some tips for nurses or others in helping professions who are just getting started in the gym (Healthy Nurse, Healthy Nation, 2024). Every fitness center should have personnel that are trained in the use of gym equipment and can help you get started. Don't be afraid to ask! Really, most people are happy to share their knowledge! Or consider asking a classmate, friend, or family member to join you for this week’s activity.
Figure \(\PageIndex{1}\): The body is a temple. (Photo by The Lazy Artist Gallery from Pexels.)
Materials Suggested
- Athletic shoes. Supportive footwear matters!
- Athletic clothing: A loose-fitting T-shirt or tank top and shorts are recommended
- A fitness center with weight training equipment
- If you are a student, you are encouraged to explore your school’s fitness facility.
- If you do not have direct access to a fitness center as a student, explore what your community has to offer. Perhaps there is a local recreational center, community center, or fitness center that offers free trial memberships for the week.
- If you do not have access to a fitness center, you can explore options to workout from home via free online resources. YouTube has a number of alternative options or paid-from-home fitness workouts (examples below). Make sure the workouts include a focus on strength training or muscle building, though, to differentiate from other activities like yoga, walking, biking, or running.
Directions
Please note that if you have any concerns about physical activity, consult your healthcare provider.
- To start, do a 5 minute warm up which might include one of the following activities:
- Brisk walking
- Jog
- Jumping jacks
- Elliptical
- Next, move to weights. You can either use free weights or a machine. If you are not sure how to use either, do not be afraid to ask for help! If you are a beginner, you may also benefit from more information about weight lifting.
- You should pick at least one option from each of the major muscle groups. Start with a weight level that allows you to feel comfortable lifting that weight at least 10 times with proper form.
- Each controlled movement is called a repetition (rep, for short).
- Performing the controlled movement 10 times (or 10 reps) is considered 1 set.
- After 1 set, you should take a short break (generally, 30-90 seconds depending on your goals).
- The goal is to complete 3 sets (30 total reps) for each muscle group.
- Once you have done three sets for all of the major muscle areas, you have completed a circuit.
- If you are easily able to complete 10 reps for 3 sets, you might consider either increasing to 15 or 20 reps for a set or increasing the weight the next time you do a set.
For this week, you can record your weights and reps on the Weight Lifting Circuit Routine worksheet, available for PDF download: Weight Lifting Circuit Routine worksheet
Figure \(\PageIndex{2}\): Weight Lifting Circuit Route. (Used with permission from Dr. Shari Jurgens.)
Tips for a successful strength training experience
- Gently stretch your muscles after completing your work out
- Make sure to drink lots of water and stay hydrated
Alternatives/Variations
If a fitness center is not an option for you, here is an example of a weightlifting workout that you can do at home if you have access to some dumbbells.
Video \(\PageIndex{1}\): 30 Minute Dumbbell Workout. ("30 Min Full Body Dumbbell Workout for Beginners - Beginner Strength Training at Home with Weight" by HASfit on Youtube.)
If you don't have any equipment, check out these options for home-based resistance training:
Video \(\PageIndex{2}\): 30 Minute Dumbbell Workout. ("No Equipment Edition: Home Based Resistance Training" by Edmonton West Primary Care Network on YouTube.)
Video \(\PageIndex{3}\): Strength Workout for Beginners. (Strength Training for Beginners | Bodyweight Workout *NO EQUIPMENT* by Jenny J Fitness on YouTube.)
The goal for this week is to complete 3 circuit workouts. If you did one circuit during class today, congratulations! Look at your calendar and plan for two more sessions, scheduled at least 1 day apart. Track each of your sets with weight and reps and note how you feel during and after each session!
Reflection:
1. Describe any changes you noticed in the following areas with strength training:
Emotional, Environmental, Intellectual, Occupational, Physical, Social, and/or Spiritual
2. What benefits did you feel with strength training?
3. What, if any, barriers did you experience using strength training?
4. Do you have any additional thoughts and/or future plans for strength training?
5. What are your current stressors and do you have a wellness goal for this week?
References
American Nurses Association. (n.d.). Physical activity. Healthy Nurse, Healthy Nation. https://www.healthynursehealthynation.org/our-focus/physical-activity/
Barrington Orthopedic Specialists. (2021, July 2). 3 ways exercise can help prevent workplace injury. https://www.barringtonortho.com/blog/3-ways-exercise-can-help-prevent-workplace-injury
Cave, K. (n.d.). Resistance training exercises & concepts you should use. National Academy of Sports Medicine. https://blog.nasm.org/resistance-training
Dressner, M. A., & Kissinger, S. P. (2018, November). Occupational injuries and illnesses among registered nurses. Monthly Labor Review. https://doi.org/10.21916/mlr.2018.27
Healthy Nurse, Healthy Nation. (2024, June 26). Overcoming gymtimidation: A nurse's guide to getting acquainted with the gym. https://www.healthynursehealthynation.org/our-resources/blogs/2024/overcoming-gymtimidation-a-nurses-guide-to-getting-acquainted-with-the-gym/
Jones, S. (2017). The nurse who could lift. Nursing, 47(5), 42-44. https://doi.org/10.1097/01.NURSE.0000515505.18087.ab
Mayo Clinic. (2023, April 29). Fitness: Strength training. https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/strength-training/art-20046670
Morris, S. J., Oliver, J. L., Pedley, J. S., Haff, G. G., & Lloyd, R. S. (2022). Comparison of weightlifting, traditional resistance training and plyometrics on strength, power and speed: A systematic review and meta-analysis. Sports Medicine, 52, 1533-1554. https://doi.org/10.1007/s40279-021-01627-2
Paluch, A. E., Boyer, W. R., Franklin, B. A., Laddu, D., Lobelo, F., Lee, D., McDermott, M. M., Swift, D. L., Webel, A. R., & Lane, A. (2023). Resistance exercise training in individuals with and without cardiovascular disease: 2023 update: A scientific statement from the American Heart Association. Circulation, 149(3), e217-e231. https://www.ahajournals.org/doi/10.1161/CIR.0000000000001189
Tariq, R. A., George, J. S., Ampat, G., & Toney-Butler, T. J. (2023). Back safety (PMID 30085608). National Library of Medicine, National Center for Biotechnology Information. https://www.ncbi.nlm.nih.gov/books/NBK519066/