Weight-Training Guide

Weight-Training Guide

·    Spotters help adjust the machine, help lift the weight, and make sure person is doing exercise correctly.

·    Focus on breathing, posture, and speed when exercising.

·    Overload is when one needs to do more lifting in order to benefit from weightlifting (increase resistance).

·    Progression is when the amount of training needs to be improved gradually.

·    8-12 reps per set.

·    Repetition is doing an exercise one time.

·    A set is a group of reps with a period of rest at end.

·    Increase weight after 15 reps if it is too light for you. Decrease weight after 8 reps if it is too heavy for you.

·    You should strength train 2-3 times per week.

·    Shoulders back, belly in when weightlifting.

·    Reps should last two seconds.

·    Muscular strength and endurance are being worked in the weight room.

What muscles does each station target the most?

Leg curl= hamstrings

Leg extension= quadriceps

Chest press=pectorals

Overhead press=deltoid

Pull down= latissmus dorsi and trapezius

Arm extension=triceps

Bent leg ab board=rectus abdominus

Arm curl=biceps

Squats=gluteus maximus

Pull-ups=lats, traps

Bench press= pecs

Leg press=glutes

Cable crossover=pecs, triceps