Weight Training1st steps to get stronger

Created by Michael Sales

Benefits of Weight Training

• Improves muscular strength• Improves health and overall physical fitness• Improve your self esteem and image• Improve your appearance• Provides energy• Develop personal discipline

Safety FirstFailure to follow the safety rules may result in serious injury:• No horseplay in the weight room.• Always use proper form/technique while lifting.• Make sure there are no obstructions in your lifting area.• Make sure pins are secure in the machine before you lift.• Follow proper progression of weight advancement for each

exercise.• Never overdo during a workout. Know your limits.• Focus on the exercise that you are performing. • Stay in control of the lift at all times. • Always use a spotter for major lifting stations.

Types Of Weights• Free Weights– Dumbbells

• Designed to be held in one hand• Can be used with weight benches

– Barbells and weight plates• Weight plates are usually placed on barbells to

adjust weight• Can be used with weight benches

Advantages: versatility, total body workout, low cost and convenience

Disadvantages: need a spotter to lift

Types Of Weights• Weight Machines– Used to guide you through an exercise– Some are multi-use, some isolate certain

muscles

Advantages: safety, isolation of muscle, spotter is not needed

Disadvantages: high cost, often doesn’t give the same results as free weights

Weight-lifting Terms• Reps: – Repetition, one complete movement of a

particular exercise

• Set:– A group of consecutive repetitions

performed in succession

Weight-lifting Terms• Warm up: Any exercise that increases your

heart rate for 2-3 minutes

• The following exercises can be used together to create a total body warm-up:

• Jump rope• Jog in place• Jumping jacks

• Squat thrusts

• Bicycling• Elliptical

Follow your warm up with 2-3 minutes of stretching head to toe. Hold each stretch 12-15 seconds

Let’s Get Started!Write down your goals

What area of fitness do you need to improve on?

-Pretest such as fitness scores are good indicators What do you want to work on?

-What part of your body do you want to improve? Do you play any sports or do any activities that

require a specific component of health related or skill related fitness?

-What skill or muscle group do you need to work on?

-Is cardio-vascular fitness an important part of your sport or activity?

Sample Daily Routine• Warm Up 2-3 minutes and Stretch

• Exercises 3 sets of 12 reps (3 x12)– Bicep Curls– Triceps extensions– Lateral Arm Raises– Hammer Curls– Lunges– Toe Press – Abdominal Twists– Overhead Press– Floor to Ceiling Twists

What Works for YOU!• List your goals – Tone, lose weight, get into shape for sport,

get healthy

• Research weight training programs online– Find one that fits you based on equipment

you have access to and your goals

• Write it down, use it and GET STRONGER!