Being a State-Tested Nursing Assistant (STNA) is often a tough, physically-demanding job. At our STNA training classes in Ohio, we emphasize to our students that they need to take the time to get physically fit. Many working STNAs must assist patients get in and out of bed, must roll patients over, and may have to lift them out of a wheelchair onto a toilet seat and back. This type of work can take a toll on your back, your legs, and your arms.

 

Here are the top three strength-training exercises as reported by survey of personal trainers from across the country. Do these exercises regularly and you will be better prepared for the physical demands of being a STNA.

 

Most personal trainers select squats as the number one strengthening exercise for professions like STNAs. Squats work your butt, thighs, hamstrings, and calves all at the same time. To do a squat correctly, stand with feet hip-width apart, toes facing straight ahead or turned slightly outward. Slowly bend your knees, keeping your spine straight and abs pulled in tight. Do not let your knees bend beyond your toes, then slowly straighten your legs. Do this up-and-down motion 10 to 15 times, slowly, taking a deep breath each time you go down and exhaling as you stand, every other day.

 

The second exercise personal trainers recommend, and the one many people dread, is the push-up. But push-ups, like squats, are very effective. In one compact move, you can work all the muscles in your chest, shoulders, triceps, back and abs. There are lots of variations, but here’s how to do the basic push-up. Position yourself face down on the floor, balancing on your toes/knees and hands. Your hands should be wider than shoulders, body in a straight line from head to toe. Don’t sag in the middle and don’t stick your butt up in the air. Bend your arms and slowly lower your body toward the floor, stopping when your elbows are at 90 degrees. Exhale and push back up. You should do as many as you can until your muscles are fatigued every other day.

 

Another great exercise for women is arm curls. Ideally, you should have a three to five-pound weight. Hold the weight in your hand and hold your arm out away from your body and bend slightly at the hips. Slowly bend your elbow, tightening the bicep muscle as tight as you can. Control the weight as you straighten your elbow. Do this exercise first with one arm, then the other. Then put the weight back into your first hand and reach your arm out behind you. Now bend your elbow and push back, tightening the triceps on the back of your arms as tight as you can. Do as many repeats as you can, then switch to the other arm. You should try to do some arm curls every day.

 

Even with a busy schedule of STNA classes, clinicals, studying, and home life, you should try to make time to incorporate these five exercises two to three times a week will help strengthen your muscles and bones to make you better prepared for your career as a STNA.