 A common type of strength training  Used to develop strength  Also increases size of skeletal muscles.

 The first part of developing a successful weight training program is having a plan. › SET GOALS › MAKE A CALANDER › WRITE OUT HOW YOU PLAN TO ACHIEVE GOALS

 Wait until at least 15 years old to start weight training  At 15 years of age most people’s can perform the exercises in a health and correct way.

 Warm up and cool down for each session.  Your warm-up session before lifting weights should include stretching exercises, calisthenics and jogging.  When you begin each lifting exercise, use small amounts of weight at first and then progress to heavier weights. Stretching is also important during your cool down.

 If you are feeling sick or unhealthy do not lift weights that day.  Give your body time to rest.  Do not lift weight that is to heavy.

 Do use spotters when you try the major lifts.  Do keep your back straight when lifting.

 Do use proper lifting technique when moving weights around the room.  Do wear shoes with good traction.  Do make sure the equipment you use is in good condition.

 Don't hyperventilate (breathe in and out fast) or hold your breath when you lift heavy weights.  Don't continue lifting if you feel pain. Stop the painful exercise for a few days, or try it with less weight.

 Don't exercise any set of muscles more than 3 times a week.  Don't "cheat" on your technique to lift heavier weights than you can handle.  Don't lift heavy weights without spotters.  Don't lift more than you know you can lift safely.

 LEGS  BACK  CHEST  CORE (ABS)  ARMS (TRICEPS, BICEPS)  SHOULDERS

 The most important leg exercise is the squat  Lunges  Leg Press  Hamstring Curls  Leg Extensions

 HANG CLEANS  DEADLIFTS  LAT PULL DOWNS  DUMBELL ROWS  PULL-UPS

 BENCH PRESS  INCLINE BENCH PRESS  DECLINE BENCH PRESS  PEC FLY  THESE EXERCISES CAN BE DONE USING BARBELLS OR DUMBELLS

 CRUNCHES  RUSSIAN TWIST  DECLINE CRUNCHES  MEDICINE BALL CRUNCES  MOUNTAIN CLIMBERS  CABLE CRUNCHES

 CABLE PULLDOWNS USING TRICEPS  CLOSE GRIP, WIDE GRIP  CLOSE GRIP BENCH  SKULL CRUSHERS  WIEGHTED DIPS

 BICEP CURLS USING MACHING OR FREE WEIGHTS  BOTH WIDE GRIP AND CLOSED GRIPPED  THERE ARE TONS OF DIFFERENT TYPES OF CURLS THAT YOU WILL LEARN ONCE YOU START WIEGHT TRAINING

 SEATED MILITARY PRESS  STANDING MILITARY PRESS  SHOULDER PRESS  BARBELL LIFT (front raise)

 Safety is the most important thing when exercising or weight training.  Stay hydrated and make sure have a warm-up and cool down activity.  Always set goals  Have a Plan  If the exercise hurts it is not good  Last always make sure you know what you are doing before you do it when it comes to a certain exercise. Don’t be afraid to ask questions or contact me at

 HOW TO WEIGHT TRAINING HOW TO WEIGHT TRAINING  EXERCISE INSTRUCTION EXERCISE INSTRUCTION  CHEST EXERCISES CHEST EXERCISES  LEGS LEGS  BACK BACK  ARMS (TRICEP, BICEPS) ARMS (TRICEP, BICEPS)  CORE CORE  SHOULDERS SHOULDERS These are all great sites on information of how to do each lift and different lifts for each body part.