Michael Goulden

Last updated: 

2 Dec 2024

4 min. read

An Introduction to Exercise Mechanics

Exercise is widely recognised as one of the most powerful tools for improving health, wellness, and performance. Yet, despite this potential, much of exercise education remains tied to generic, traditional, and pre-determined routines. This reliance on one-size-fits-all solutions doesn’t account for the unique needs and goals of individuals.

As personal trainers and exercise professionals, this presents a challenge: how do we move beyond a system that relies on rigid rules and apply exercise in a way that truly serves our clients?

The Quest for Precision in Exercise Design

When we design exercise programmes, we’re not simply assigning movements. We’re applying forces to anatomy to create desired adaptations. To do this effectively, we must answer a critical question: What do we need to study to apply forces to anatomy better?

Many professionals turn to biomechanics for answers.

What is Biomechanics?

Biomechanics is the study of forces (kinetics) and motion (kinematics). While incredibly valuable, biomechanics is a broad field, encompassing topics ranging from aquatic motion to animal locomotion. For those of us working in gyms, this breadth can make biomechanics feel disconnected from the challenges we face with clients.

When I pursued a master’s degree in Sports Biomechanics, I gained hands-on experience with advanced tools like force platforms, infrared camera systems, and isokinetic dynamometers. It was fascinating and insightful—but still too broad. The focus was on gait, jumping, and sport-specific applications, not the everyday realities of personal training.

Enter exercise mechanics.

Introducing Exercise Mechanics

The term ‘exercise mechanics’ was coined by Tom Purvis, founder of the Resistance Training Specialist (RTS) programme, in the 1980s. Exercise mechanics is a specific division of biomechanics focused on understanding and delivering exercise by applying principles of engineering and physics.

Key Elements of Exercise Mechanics

Exercise mechanics involves the study of:

• Anatomy and individual structure: Recognising the unique physical makeup of each client.
• Joint and muscle function through motion: Understanding how the body moves.
• Effects of forces: Assessing how external forces impact the individual.
• The influence of intention: Aligning exercise with client goals.
• Goal-specific mechanisms: Tailoring exercises to meet desired outcomes.
• Realistic individual responses: Accounting for how each person’s body reacts to exercise stimuli.

This framework shifts us from generic routines to a client-centred approach that emphasises precision and adaptability.

Why Exercise Mechanics Matters

All forms of exercise—whether aerobics, strength training, Pilates, or powerlifting—are governed by forces acting on joints. While neural, metabolic, and recruitment factors play a role, the foundation of all exercise is mechanical.

When you understand exercise mechanics, you gain the tools to:

• Enhance safety: Design programmes that respect anatomical and biomechanical differences, reducing injury risk.
• Improve effectiveness: Align exercises with individual goals and physical capabilities.
• Foster engagement: Deliver personalised programmes that keep clients motivated and invested.

As Tom Purvis explains:

“Exercise mechanics is the application of joint mechanics, muscle mechanics, resistance mechanics, and their combined effects to optimise strength profiles, resistance profiles, and joint forces, all while considering the client’s intention.”

Navigating the Fragmented Fitness Industry

The fitness industry has evolved into countless niches – from Pilates to Zumba, yoga, and beyond. Each tribe promises unique benefits, often rooted in specific branding rather than universal principles.

However, the true value of any exercise lies not in its label but in its mechanical demands and environment. Hypertrophy, flexibility, or core strength can occur in any modality when programmed correctly for the individual.

As exercise professionals, our role is to rise above industry fragmentation and focus on what matters most: applying science to serve the client’s goals. This requires us to:

• Understand anatomy and movement.
• Observe the forces acting on the body.
• Design tailored programmes based on objective principles rather than tribal beliefs.

By adopting an evidence-based mindset, we can move beyond the limits of tradition and create meaningful, lasting change for our clients.

Learning to See Through the Lens of Mechanics

Mastering exercise mechanics allows us to ‘see’ exercise differently. We gain the ability to:

• Visualise the forces impacting clients during movement.
• Identify how individual structures influence motion.
• Choose the right stimuli at the right time to achieve desired outcomes.

This isn’t about discarding traditional rules but understanding when and how to adapt them. It’s about building exercise programmes that are as unique as the clients we serve.

Your Next Steps

Understanding exercise mechanics is essential for those who aspire to elevate their practice. By studying how forces interact with anatomy, we can:

• Deliver safer, more effective training experiences.
• Enhance client satisfaction and retention.
• Establish ourselves as true professionals in an ever-evolving industry.

The Integra Exercise Mechanics Lab is your gateway to mastering these concepts. Whether you’re just beginning or seeking to refine your skills, this immersive experience will equip you with the tools and knowledge to excel. It also serves as a preparatory step for the globally recognised RTS Foundations workshop.

Ready to take the next step? Join us in exploring the science of movement and elevate your practice today.