Background
Construction workers have a 1.7 to 2 times higher risk of suffering from work-related musculoskeletal disorders (WRMSDs) compared to the average across all industries.
Musculoskeletal injuries cover all things relating to muscles and bones. Muscular relates to injuries such as sprains, tears and minor soft tissue injuries. Skeletal on the otherhand, refers to everything from breaks and fractures to dislocations. This does not refer to cuts and abrasions.
Musculoskeletal disorders (MSDs) are the primary cause of ill health in the construction industry, accounting for over 50% of all work-related illnesses and affecting approximately 40,000–50,000 workers annually in Great Britain. The industry's rate of MSDs (approx. 1,830 per 100,000 workers) is significantly higher than the average for all industries. Key causes include heavy manual handling and repetitive tasks, with lower back pain being the most common issue.
MSDs are responsible for a significant portion of the 7.3 to 7.8 million working days lost annually due to work-related ill health in the sector
Our head coach, Alex, worked across several sectors in the building industry in which he learnt about the tasks from construction and refurbishment, to demolition. The tasks included everything from: bricklaying, landscaping, maintenance, asbestos removal, painting and decorating. From his time in building, he suffered with the same injuries, aches and pains, that other builders sustain.
He created this program to help the average builder stay fit and ready.
Anatomy of a construction worker
Arms, Wrists, & Grip
Handling large loads, gripping tools, carrying, and withstanding vibration; arm and grip strength is non-negotiable. Being able to grip for a long-sustained period is in many ways far greater than maximal grip strength. Whilst both are key this needs to favour endurance > maximal strength.
Common issues:
- Tennis/golfer’s elbow
- Forearm tightness
- Loss of control late in the day
Upper Back and Shoulders
Sustained overhead work, is draining. Deltoid and trapezius muscles surrounding the shoulder and neck must be strong. Rotar cuff muscle work is vital focusiing on stability throughout the full range of movement for awkward positioning. As you know, above head work is not always directly above you and can involve reaching and movement. Key components in carrying and pulling include the back muscles: the rhomboids (in the centre) and the lats (on your sides).
Common issues:
- Shoulder impingement
- Neck pain
- Rounded posture
Rear/Posterior chain
Our posterior chain refers to the system of muscles that are behind us aka, our back, our erector spine, our glutes, our hamstrings, and our calves.
Why Strengthen the Posterior Chain?
- Injury Prevention: Weakness often leads to lower back pain, knee issues, and poor posture.
- Improved Performance: Enhances speed, acceleration, and jumping ability.
- Daily Functionality: Supports daily movements like lifting, bending, and standing.
This system prioritizes posture.
Core/Anti rotation
As much as it's nice to have 6-pack, it's not crucial for building. Construction workers need a core that can resist movement. Being able to withstand harsh flexing in the spine, twisting, reaching and bracing. Being able to carry uneven loads and resist fatigue breakdown.
Common issues
- Disc irritation
- “Back goes” episodes
- Poor load transfer
People forget that the core is more than just the abdominals we can see. Beyond the visible Rectus abdominals, and obliques. There are deeper trunk and core muscles that are at work. Not for show, but for function.
Hip & Glutes
Hip flexors and extensors form part of the engine that keeps builders mobile, fit and ready. Alongside, sturdy glute muscles they're important when lifting from awkward positions, asymmetrical carrying, and prolonged lunge or half squat position posture. Hip extension strength is a key focus from the program.
Common issues
- Tight hip flexors
- Underactive glutes
- Low back compensation
Knees
Builders don't just walk, they carry, twist, kneel, and stand up repeatedly under fatigue. Having a controlled knee flexion and extension is very crucial when injuries are so proliferant in this industry.
Common issues
- Patellar pain
- Meniscus irritation
- “Old man knees” by 40
Calves, Ankles & Feet
Workers contend with a lot during their day at work. From standing and walking on solid concrete, uneven ground work, climbing ladders and scaffold, the last thing that they can afford to lose is their feet. Heavy work boots protect our feet, but they change our gait and the way we walk. The lower part of the leg is a key focus in the durability program.
Common issues
- Tight calves & Achilles
- Plantar fasciitis
- Ankle stiffness → knee & hip problems
Week 1
Our Story
Week 1 :
Day 1 (Session A) - Utilising a Goblet Squat, we are looking to get low to the ground in a great hinge movement. This will improve flexibility, mobility and prevent knee pain. Focus on a tempo of 3-4 seconds down before coming back up. On the last repetion hold the lowest point for 5 seconds. This will also strengthen you through deep squatting patterns. Moving onto the Bulgarian Split Squat, we focus on unilateral strengthening of our hips, legs and glutes. Progress this exercise by emphasizing a slow lowering of the knee (eccentric portion) with around 3 seconds down and 1 second up. For our core section, we have selected Deadbugs, a challenging movement designed to be down at a slow pace - this will directly transition into lifting and carrying. Finally finish with Soleus Raises much like calf raises but done with a bent knee, this will protect your legs during long shifts.
Day 2 (Session B) - To kick day 2 off, a back dominant exercise, Cable Rows. This exercise is a pull exercise designed to target the center muscles of your back. Using a Horizontal pull replicates that of a sawing or rowing motion used with power tools. Use both a wide grip and a narrow grip and work out to in 2sets on each. Switching to the next compound exercise, DB presses. For a more targeted and isolated shoulder, use a bench for back support, or alternatively stand for full body functional strength and muscular recruitment. Following this, your scapulars will be worked in activation drills of Wall slides. Keeping back against the wall, with hands pressed behind, you must slide up and down feeling those shoulders burn. Suitcase carries, involve a single side being loaded for 20m-30m, then switch hands. That toolbox will feel light after this. Make sure to take a towel for the finisher, Towel hang in order to grow those forearms, improve grip strength, and reduce chance of injury.
1-1 Coaching
Our team is made up of experienced professionals who are dedicated to providing exceptional service. We work closely with our clients to understand their needs and provide tailored solutions that exceed their expectations.
Exercise Encyclopedia
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Week 2
Our Story
Week 2 :
Day 1 (Session A) - Much like week one, the same exercises appear, although attempting to add 1-2 reps per set, or going up in weight by 2.5kg-5kg. Core exercise is changed to Supermans to work the lower spine and trunk. A larger focus is coming with the inclusion of a third day added.
Day 2 (Session B) - Similar advice to session A, however the primary movement is shifted to Shoulder focus, with a new unilateral movement the 3-point stance 1-armed row becoming a secondary exercise. With a bench set up, following comes the new addition of scapular activation in Y-Raises (bench set at incline). Wrist curls also make their first appearance, look at both extending and flexing this is great prehab to avoid such injuries and can aid in prevention of the onset in carpal tunnel.
Day 3 (Session C) -
1-1 Coaching
Our team is made up of experienced professionals who are dedicated to providing exceptional service. We work closely with our clients to understand their needs and provide tailored solutions that exceed their expectations.
Exercise Encyclopedia
We offer a wide range of products that are designed to meet the needs of our customers. From high-quality electronics to stylish fashion accessories, we have something for everyone.