Basic Weight Training Fundamentals

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Basic Weight Training Fundamentals

• John Wittman
• Adult Fitness Center Member

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Benefits of Weight Training

• Increases metabolism so your body can burn more
  calories
• Strengthens bones and reduces chance of
  osteoporosis
• Improves muscular strength and endurance
• Decreased risk of Coronary Disease
• Gives you more ENERGY!

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Pre Workout Dynamic Stretching

• Uses speed of movement, momentum and active
  muscular effort to bring about a stretch
• Examples Arm circles, High Knees, and walking
  lunges without weight

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Chest Exercises

• Chest Press
• Chest Fly

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Back Exercises

• Lat Pulldown
• Seated Row

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Leg Exercises

• Leg Press
• Leg Extension
• Leg Curl

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Shoulder Exercises

• Overhead press
• Side lateral raise
• Front Deltoid raise
• Rear laterals

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Triceps Exercises

• Dumbbell kick backs
• Cable pushdowns

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Bicep Exercises

• Barbell Curl
• Alternating Dumbbell Curl

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Core Exercises

• Abdominal Crunch
• Torso Rotation
• Back Extension

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Post Workout Static Stretching

• Stretches muscle at rest
• Stretch is held for 1030 Seconds
• Helps lengthen muscle to achieve flexibility

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Sets and Repetitions

• Each exercise should be performed for 3 sets
• Each set should consist of 8-12 repetitions

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Recommended Training Frequency

• Weight training should be done 3-4 times a week
• 30-45 minutes of weight training per day

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Give your muscles a rest!

• Your muscles need at least 24-48 hours to rest
• This allows them to rebuild and recuperate

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Proper Hydration

• Drink plenty of water!
• Should consume 64-96 oz. of water daily depending
  on your current active lifestyle

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Proper Breathing

• Breath out when muscle being trained is
  contracting
• Breath in when muscle being trained is relaxing

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Make sure you EAT!

• Breakfast, Lunch, and Dinner!
• Eat 30-45 minutes prior to working out
• Eat as soon as your workout is over

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Always Have a Spotter

• A spotter is there and ready to help the lifter
  in case he or she can not complete the lift
• Spotter can help motivate you and help to squeeze
  out a few extra reps.

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Do NOT lift too much!

• A lift should be performed in a control matter
• Same speed up and well as same speed down
• Could result in injury

Too Heavy!!
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Proper Technique

• Lift appropriate amount of weight
• Proper form
• Breathing
• Control
• Rest

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Personal Trainers
You can do it!! One more rep!!

• Provide Motivation
• Individualized program
• Improve technique skills
• Efficiency
• Workout Safely