By Nick Daisy Audience: Women Tech and Assess MW

 Use of Resistance to Build Muscle  Anaerobic Exercise (non-cardiovascular)  Can include various forms of weights

 Two types of Movements Compound Movements Single Joint Movements

 Movements that involve multiple joints  Best form for building overall body tissue  Example Exercises Bench Press Walking Lunges Squat

 Movements involving a single joint  Used to target a single muscle group  Example Exercises Leg Extensions Hamstring Curls Biceps Curls

 Is a strength-based sport  Built off of Strength Training  Includes 3 Major Exercises Bench Press Squat Deadlift

 Is a compound movement  Best overall leg muscle exercise  Major Muscles worked during exercise.. Quadriceps (front of leg) Hamstrings (back of leg) Glutes (butt)

 Feet Remain Flat on Ground  Foot Placement Shoulder width Apart  Toes forward or no more than 30º outward  Back Remains Erect  Head up and Eyes focused Ahead  Depth Reaches Parallel to Ground Click for Video

 Is a compound movement  Best overall chest muscle exercise  Major Muscles worked during exercise… Chest (mainly) Triceps Shoulders

 Line eyes up with bar before lift off  Lie flat with slight curve in lower back  Feet Remain flat on ground  Elbows out  Bar lowered to nipple line and returned up Feet Should Remain on Ground For Stability… Not on Bench

 Is a compound movement  Is best overall body exercise  Includes fully body motion for execution  Major muscles worked in exercise… Legs Back Glutes

 Feet Flat on ground  Hands Placement Shoulder Width Apart  Chest and Head Up  Start from squatted position  Drive upward with legs and hips  Bar returns to floor in controlled manner Kettle Bells can also be used to perform deadlifts

 Increased lean body tissue  Creates a visually “lean” look  Builds Bone Density  Promotes faster metabolism

 Women tend to lose bone density with age  Helps to prevent injury  Can reduce blood pressure  Helps to feel more energetic  Gives desired look for self confidence

 Can help to prevent heart trouble  Provides a variety in workout routines

 Lifting will make me big - Women do not produce enough testosterone  Will make you muscle-bound and stiff - Actually promotes flexibility  Lifting solely changes fat to muscle - Diet and aerobic exercise also needed

 Exercise promotes “open” diet - Still will need to follow proper diet  Women shouldn’t lift heavy - Heavy Lifting will promote “toned” look

 Strength Training is beneficial to women  Complex/Single Joint Movement will be used  Powerlifting can help women in exercise  Major lifts include Squat, Bench Press, and Deadlift  Don’t listen to myths, Get out there and Lift to a healthier life!