Download Strength Training Suggestions

PE 102 – Weight Training
Strength Training Suggestions
Motivation
1.
Do not compare your exercise performance to that of others. Your program should be appropriate for you.
2.
Determine a regular workout site.
3.
Select a regular workout time as a part of a daily/weekly schedule. The workout must become a part of
your weekly routine.
4.
Record all workouts. It is reinforcing to see a record of your accomplishments.
5.
Highlight all improvements on your strength training charts. These are the “gold stars” that you earn.
6.
Limit workout to one hour or less. Anything more may prove too time consuming or fatiguing.
Safety
1.
Do all workouts in a slow controlled manner – never jerk the weights. Constant muscle tension reduces
joint and muscle injuries.
2.
Wear appropriate athletic attire.
3.
Use spotters on all free weight lifts which require the weights to be suspended over your body, and
especially above your head.
4.
Always go through the full range of motion prescribed for each exercise.
5.
Do not distort body posture to facilitate a lift – use a lighter resistance instead.
6.
Do not favor the right or left side of the body when executing a lift – this is particularly important in
machine resistance programs and for beginners.
7.
Inspect the weight equipment before beginning the workout. Report faulty equipment to the appropriate
authorities.
8.
Use proper lifting technique when performing the exercise.
9.
Proper breathing is important. Always breathe out (exhale) when lifting the weight and breathe in (inhale)
as the weight is lowered.
10.
Warm up before beginning a strength training session. A warm-up includes 5-10 minutes of flexibility
exercises and slow aerobic exercise such as cycling, jogging, or rope jumping.
11.
If you experience intense or persistent pain in any part of your body while doing an exercise:
a.
Evaluate your lifting technique.
b.
Reduce the resistance being used.
c.
Use a different exercise for the affected body part.
d.
Seek advise from an instructor or athletic trainer.
e.
Consult a physician.
Etiquette
1.
Move equipment and perform exercises quietly. Weight rooms can be extremely noisy.
2.
Do not rest on the machines or benches during recovery periods.
3.
Do not tie up equipment while socializing. Others may be waiting to use the equipment.